Stretched for time

Men's Fitness, April, 2003

In the best of all worlds, you'd always have time for the gym, the equipment you need would be immediately available, and you'd stay injury-free forever.

In your dreams, unfortunately. But during a busy, wide-awake week, there's a great fitness resource you may be overlooking.

Using elastic resistance rather than gravity or weights, bands provide a versatile, quick workout when you're in a hurry, at home, on the road, or recovering from injury.

"Elastic bands are great tools to target specific body parts, either in rehab or in a workout," says Joe Dattilo, a physical therapist at Exeter Hospital in New Hampshire. "Bands can't 100-percent reproduce the workout you'd get from free weights or machines at the gym, but they are compact for travel, home or office, and they do provide the resistance you need to effectively work most of your muscle groups." After an injury, elastic bands are highly beneficial in facilitating the return of range of motion to joints as well as rebuilding strength.

Nearly all gyms have the bands, so give elastic a test run like the one illustrated here. Then you can head for a sporting-goods store or the Internet to choose your own set from a plethora of colors, lengths and price points. The bands--flat and wide or thin and round, with varying degrees of resistance--can be knotted and looped around furniture. Deluxe versions have handles, clips or anchors to turn a door or chair into a workout station. There are even latex-free sets for those who suffer from allergies.

"Regardless of the bells and whistles, you should know how to use bands to get the best workout," says Dattilo. When performing the following exercises, concentrate on form and maintaining the resistance of the elastic as you work through the full range of motion.

1. ROW Sit on the floor leaning forward with your knees slightly bent and the band around your feet. With your arms straight in front of you (1a), pull your elbows straight back in a rowing motion (1b). Work up to three sets of 10 to 12 reps.

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2. LAT PULL-DOWN Secure the middle of the band to a high, sturdy object. (Use a door at home.) Hold the ends in each hand, palms forward. Grasp both handles with palms facing down (2a). Using your arms and lats, bring your hands toward your shoulders (2b). Work up to three sets of 10 to 12 reps.

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3. BENCH PRESS Fasten the band at shoulder level. Face away, with the elastic loose and your hands at your shoulders (3a). Push your hands away from your body until your arms are straight in front of you (3b). Work up to three sets of 10 reps.

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4. FLYE Fasten the band at shoulder level. Face away with your arms out to the sides (4a). Keeping the arms straight, bring your hands together in front (4b). (You can also do flyes by placing your shoulders across the band on the floor.) Work up to three sets of 10 reps.

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5. RESISTED PUSH-UP In standard push-up position, wrap the band taut across your shoulders with the ends fastened or held down under your hands (5a). Keeping your back and legs straight, raise your body through the push-up (5b). Work up to three sets of 10 to 12 reps.

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6. MILITARY PRESS Stand with your feet comfortably apart on the center of the band. Hold the ends at shoulder level with your palms facing out (6a). Keeping your abs tight, press your arms above your head (6b). Don't arch your back. Lower and repeat, working up to three sets of 10 reps.

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7. SHOULDER EXTENSION Stand on the elastic with your hands in front of you, palms down (7a). Keeping your arms almost straight, raise your hands to shoulder level (7b). Work up to three sets of 10 reps.

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8. BICEPS CURL Stand on the elastic and hold the ends with your arms at your sides (8a). Curl your hands toward the ceiling until they're at shoulder level (8b). Slowly return. Keep your knees slightly bent, your abs tight and your trunk stable to help prevent rocking. Work up to three sets of 10 reps.

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9. TRICEPS EXTENSION Fasten the band at a high point, holding one end in your right hand. With your palm down, arm bent and forearm parallel to the floor (9a), pull the band down until your arm is straight (9b). Work up to three sets of 10 reps with each arm.

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10. SQUAT Stand on the band, feet hip-width apart. Grip the ends and pull up until your forearms are up and your hands are at chin level (10a). With a straight back, lower your body in a sitting motion until your thighs are parallel to the floor (10b). Raise up until your legs are almost straight, but don't lock your knees. Work up to three sets of 10 reps.

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11. HAMSTRING CURL Loop the elastic around your right ankle or foot, and anchor the ends at shin level (11a). Slowly raise your right heel toward your butt (11b). (Place your hands on a door or wall for balance if necessary.) Return. Work up to three sets of 10 to 12 reps on each side.