Medium Resistance

For an investment of about $10, you can be the proud owner of a piece of exercise equipment that will give you all the strength training you need for daily life. These five basic exercises are foundational and will strengthen and tone the triceps, biceps, shoulders and many more upper body muscles.

This is the most portable and affordable piece of equipment you can use for your workouts anywhere, anytime. It's called the resistance band or tube. It is an oversized rubber band with handles on each end for your hands and can be purchased for around $10. There are many manufacturers out there and many levels of resistance, all color-coded. Here is an example to help you find the right resistance band for you.

You need to go by your current strength and fitness level, not by what you would like to be in order to work your muscles effectively and to prevent injuries.

Lavender - very light - rehab, medical conditions and frail people.

Yellow - light - children, rehab, some women and seniors, 2-5 lbs.

Green - medium - average (inactive) women and some older men, 5-10 lbs.

Red - heavy - average men and active, fairly strong women, 11-16 lbs.

Blue - extra-heavy - active men and very strong women, 17-22 lbs.

Purple/black - ultra-heavy - strong men or women bodybuilders, 23-30 lbs.

Choosing a band will depend upon the type of workout you are doing. If you are performing high reps of 50 to 100, you will probably use at least one level down compared to performing just 10 to 20 reps per set. Your fatigue level while performing circuit training (combined cardio and strength training) will also play a roll when choosing a resistance band. You may or may not choose a high resistance level depending upon how intense you conduct your circuit training.

BICEP CURLS

Grab each handle with your left and right hand. Your feet are shoulder width apart and you are standing firmly on the band with the band in the center of your shoes. Bend your knees slightly to stabilize your lower back with your palms facing out and your arms extended down. Pull the band up to your shoulder joint and resist it going down.

UPRIGHT ROW

Grab each handle with your left and right hand. Two feet on the band, your feet are shoulder width apart with a slight bend in the knees to stabilize your lower back. With both wrists hanging down, pull the band up to your shoulder joint while maintaining your wrists in the down position and then back to the starting position while resisting it going down. Let's practice. And one, two, three, four, five.

SHOULDER PRESS

Grab each handle with your left and right hand. Your left foot is on the band in the center of the shoe. Step through the band/tube with your right foot. Bring your arms up to a ninety-degree break in your elbows. Your wrists are straight and the band is behind the arms.

STANDING ROW

Grab each handle with your left and right hand. This next exercise will really demonstrate the versatility of the resistance band and how to incorporate your environment into the workout. Wrap the band around a tree or pole. We're going to perform a standing row exercise. Your band is wrapped around the tree. Get some resistance in the band with palms facing inward and an exaggerated bend in your knees to stabilize your lower back. Your back is straight and arms completely extended for the starting position. Pull back on the band in line with your chest and resist it going all the way back out. Find a distance that will allow you to have enough resistance to work your muscles and still perform the complete range of motion. That's one rep.

STANDING TRICEPS PUSH

Grab each handle with your left and right hand. Let's move on to another great triceps exercise with the resistance band. It's called the standing triceps push. Take the band in your right hand and place the other end on the ground in front of your right foot. Place your right foot six to eight inches into the band and firmly onto to the band with the ball of your foot so that it does not slip. Now step forward with your left foot, while keeping your right foot on the band. Take your right hand with the band and bring it up behind your head. The starting position is with the hand lowered behind your head. Push up on the band until the arm is completely extended. That's one rep. Switch hands and feet and do the same thing with the left side of your body.

Please mention the author when citing or reprinting this article.

The author is Lt. Col. Bob Weinstein, USAR-Ret.

Lt. Col. Bob Weinstein, USAR-Ret
Fitness Boot Camp Instructor, Personal Trainer and Author

Lt. Col. Weinstein, nationally known as the Health Colonel, has been featured on the History Channel and specializes in a military-style workout for all fitness levels on Fort Lauderdale Beach in South Florida. He is the author of Boot Camp Fitness for All Shapes and Sizes, Weight Loss - Twenty Pounds in Ten Weeks - Move It to Lose It, Discover Your Inner Strength (co-author), Change Made Easy and Quotes to Live By.

His website: http://www.BeachBootCamp.net

Dual Resistance Trainer (Medium Resistance) $97.49 PLEASE NOTE: THIS ITEM CANNOT SHIP VIA 3-DAY DELIVERY. Train powerful lateral movement with dual variable-resistance tethers 24' max stretch Padded belt with two zinc-plated rings allow full range of movement Includes safety cuffs that tether to wrist

Firm Resistance Cord Medium $14.98 The Firm Resistance Cord is designed to provide resistance training to your regular workout routines. The cord is made of durable nylon and features padded handles with a comfortable grip and includes a 30-minute workout program hosted by Tina Smalley . This program shows you how to integrate stretching, strengthening and cardio conditioning into productive workouts. Weighing less than a pound, this compact and portable kit goes anywhere and is a great addition to your home gym. This kit is available in light, medium and heavy resistance levels so you can tailor your workouts to your individual fitness needs. (DVD/CORD) approx. 30 mins.

Harbinger Resistance Adjustable Cable - Medium $14.4 High Quality Resistance Tube

Eco Resistance Cords Kit - Light/Medium - Green - $12.99 Eco Resistance Cords Kit - Light/Medium - Green -

Spri: Red Xertube (Medium Resistance) W/Door - $12.99 Spri: Red Xertube (Medium Resistance) W/Door -

Medium Resistance Tubing with Handles $14.95 No need to buy five different tubes with handles. Cut your cost by more than half with one set of handles and five different replacement tubes. Prevention magazine shows some great exercises in the May issue using the replacement tubing. j/fit would like to suggest at least one set of tubing with handles to increase the variety of exercises. If you are looking for dumbbells j/fit sells the neoprene grip weights that are easier to use than standard dumbbells. Great for seniors, rehab, or arthritic patients. May we also suggest using a door anchor "to help save the furniture"! You can find the door anchor in accessories. The large cushioned rotating handle, paired with strong, durable nylon strapping creates one of the best handles on the market. Adjust the length by double wrapping and combine tubes together to increase strength and versatility. Medium Tubing with Handles.8.5 pounds of resistance at 200% stretchIncludes a pair of padded rotating grip handlesTubing exercise guide included

Reebok Braided Medium-Resistance Cord $19.99 This medium-resistance cord provides a total-body workout by helping you sculpt, tone and strengthen your body. The included DVD helps you get the most out of your workout.

Firm Pilates Resistance Band Medium $12.98 Enjoy a fast-moving workout with a variety of Pilates-style moves in just 30 minutes. Use The Firm Pilates resistance band that's included with the DVD to increase the intensity of moves and to help maintain the correct body position. All the traditional Pilates moves are included, from leg circles to double leg stretches and planks. Alison Davis' instruction provides a results-intensive workout that is both motivating and supportive. This kit is available in light, medium and heavy resistance levels so you can tailor your workouts to your individual fitness needs. (DVD/Band) approx. 30 mins.

Valeo Resistance Tube - Medium $5.99 4 Foot Durable Natural Rubber Tubing For Smooth Consistent Stretch

Valeo Resistance Tubes, Red, Medium $12.99 Features of the Valeo Resistance Tubes: Durable, natural rubber tubing for a smooth, consistent stretch. Cushioned foam handles for a comfortable grip. 4' length. Includes exercises.

Gaiam Covered Medium-Resistance Cord with Workout DVD $14.99 This total-body workout features a medium-resistance cord and 3-part workout DVD that guides you through easy techniques to sculpt, tone and strengthen your body.

The Resistance $7.49 The Resistance

Resistance $11.49 Resistance

Trilogy of Resistance $75 With Trilogy of Resistance, the political philosopher Antonio Negri extends his intervention in contemporary politics and culture into a new medium: drama. The three plays collected for the first time in this volume dramatize the central concepts of the innovative and influential thought he has articulated in his best-selling books Empire and Multitude, coauthored with Michael Hardt. In the tradition of Bertolt Brecht and Heiner Mnller, NegriÆs political dramas are designed to provoke debate around the fundamental questions they raise about resistance, violence, and tyranny. In Swarm, the protagonist searches for an effective mode of activism; with the help of a Greek-style chorus, she tries on different roles, from the suicide bomber and party apparatchik to the multitude. The Bent Man, set in fascist Italy, focuses on a woodcutter who resists fascism by bending himself in two and using his own now-twisted body as a weapon against war. In Cithaeron, perhaps the most audacious of the three plays, Negri reworks EuripidesÆs Bacchae to explore the circumstances that would compel a diverse and creative community to withdraw from both the despotic government that constrains it and the traditional family relationships that reinforce that despotism.First published in France in 2009 and featuring an introduction by Negri, Trilogy of Resistance provides a direct and passionate distillation of NegriÆs concepts and offers insights into one of the most important projects in political philosophy currently under way, as well as a timely reminder of the power of theater to effectively dramatize complex and challenging ideas.

Theraband Flexbar, Green, Medium Resistance Level. Each $33.97 Manufacturer: Theraband. Each. Thera-Band medium resistance flexbar, green. Lightweight & portable exerciser. Improves grip & upper extremity strength. Allows oscillation movements for neuromuscular & balance training. 12" long. Sold individually. Custome

Gray PowerMax Variable Resistance Chute - Small / Medium $90.57 The re-designed PowerMax VR Chute features a velcro baffle panel that can be opened or closed the achieve desired resistance. Open the baffle for reduced resistance or close to increase resistance. Only the PowerMax VR Chute allows you to train athletes with this kind of resistance specificity. Includes PowerMax VR Chute, 3" wide Velcro&reg; fastened belt adjustable to 42" waist, carry bag and instructions.WeightBeginnerIntermediateAdvanced< 170 lbs.SmallSmall, MediumMedium, Large, X-Large170 - 210 lbs. Small, Medium Medium, LargeLarge, Large and Small, X-Large>210 lbs.Medium, LargeSmall, Large and Small Large and Small, Large and Medium, X-LargeAdvanced athletes may use two chutes simultaneously.Please Note: This item CANNOT ship to P.O. Boxes, APO, or FPO Addresses. It CAN ONLY ship to a Street Address.

Red PowerMax Variable Resistance Chute (Small / Medium) $90.57 The PowerMax Variable Resistance Chute features a hook and loop closure baffle panel that can be opened or closed to achieve desired resistance. Open the baffle for reduced resistance or close to increase resistance. The chute is designed to trail behind the athlete at a parallel or a slightly downward angle of force to maximize resistance. Use two chutes to double the resistance. Includes PowerMax VR Chute, 3" wide hook and loop closure belt adjustable to 42" waist, carry bag, and instructions.Max Belt compatible.

Reliamed Body Sport Studio Series Resistance Tube, Medium Resistance, Yellow $12.28 Features of the Reliamed Body Sport Studio Series Resistance Tube: Natural rubber tubing provides a smooth, consistent stretch. Durable tubing measures 4' long. Cushioned grips. Contains latex.

Thera-Band Latex-Free Professional Resistance Band, Red, Medium Resistance $47.14 Features of the Thera-Band Latex-Free Professional Resistance Band: The new Thera-Band® Latex-Free Professional Resistance Bands were formulated to match the pull forces of our existing Latex Resistance Bands! The new formula also delivers no scent and no powder for ultimate comfort and satisfaction. * The only Latex-Free Professional Resistance Bands that match the market-leading Thera-Band® System of Trusted Progression. Together, these products form one system that meets all patient needs. * Meets the needs of patients and practitioners with latex allergies. * The best option for facilities and hospitals with a "no latex"? policy. * Matched / Identical Pull Forces to Thera-Band® Latex identical performance to Thera-Band® Latex that practitioners have used and trusted in their practice for 30 years. * No Scent * No Powder * Identical Colors to Thera-Band® Latex-easy to recognize Thera-Band® Color Progression.

Heavy Handles with Medium Resistance Tubing - 2 lbs $20.99 Resistance from dumbbells never changes, while the resistance from tubing increases throughout the exercise motion. The Heavy Handles with Tubing combines two variations of resistance making the exercise motion more efficient in toning and building lean muscle. Create a body sculpting program that will tone you from head to toe, and help you gain up to three times as much strength than traditional weight training alone.Twice the workout in less timePair of 2 lb. weighted handlesMedium tubing includedWorkout guide included

Heavy Handles with Medium Resistance Tubing - 3 lbs $21.99 Resistance from dumbbells never changes, while the resistance from tubing increases throughout the exercise motion. The Heavy Handles with Tubing combines two variations of resistance making the exercise motion more efficient in toning and building lean muscle. Create a body sculpting program that will tone you from head to toe, and help you gain up to three times as much strength than traditional weight training alone.Twice the workout in less timePair of 3 lb. weighted handlesMedium tubing includedWorkout guide included

Heavy Handles with Medium Resistance Tubing - 4 lbs $22.99 Resistance from dumbbells never changes, while the resistance from tubing increases throughout the exercise motion. The Heavy Handles with Tubing combines two variations of resistance making the exercise motion more efficient in toning and building lean muscle. Create a body sculpting program that will tone you from head to toe, and help you gain up to three times as much strength than traditional weight training alone.Twice the workout in less timePair of 4 lb. weighted handlesMedium tubing includedWorkout guide included

Heavy Handles with Medium Resistance Tubing - 5 lbs $23.99 Resistance from dumbbells never changes, while the resistance from tubing increases throughout the exercise motion. The Heavy Handles with Tubing combines two variations of resistance making the exercise motion more efficient in toning and building lean muscle. Create a body sculpting program that will tone you from head to toe, and help you gain up to three times as much strength than traditional weight training alone.Twice the workout in less timePair of 5 lb. weighted handlesMedium tubing includedWorkout guide included

Heavy Handles with Medium Resistance Tubing - 6 lbs $24.99 Resistance from dumbbells never changes, while the resistance from tubing increases throughout the exercise motion. The Heavy Handles with Tubing combines two variations of resistance making the exercise motion more efficient in toning and building lean muscle. Create a body sculpting program that will tone you from head to toe, and help you gain up to three times as much strength than traditional weight training alone.Twice the workout in less timePair of 6 lb. weighted handlesMedium tubing includedWorkout guide included

Body Sport® Exercise Band (Medium Resistance) $70.94 PLEASE NOTE: THIS ITEM CANNOT SHIP VIA 3-DAY DELIVERY.High-quality, lightweight, portable exercise band available in seven progressive levels of resistanceMay be used as part of an exercise program, or on its ownProvides positive and negative force on the muscles to improve strength and range of motionFor rehabilitation, conditioning and trainingRip resistantContains latex50-yd. rollOrange, Medium Resistance

Water Gear Resistance Bells Medium (Yellow) $25.49 Soft foam covered handles reduces white knuckle effect. Closed cell EVA buoys are non-abrasive to skin and fabrics. Won't chip or absorb water.Water resistance for each set is as follows:Minimum/Teal: 40% resistanceSoft/Yellow/Teal: 50% resistanceMedium/Yellow: 60% resistanceMax/Blue: 80% resistanceUltra/Blue/Yellow: 99% resistance Size: Medium (Yellow) Gender: Unisex

150' Medium Resistance Fit Strip® Restance Bands $191.25 Fit Strip® is an effective tool for providing resistance exercise for any ageUsed individually, or in a group or class settingThe lightweight latex provides progressive resistance for upper, lower, or total body workoutsAllows you to cut the sizes you wantTo see the other Fit Strips® that are available, click here

Nike Resistance Band Kit. $19.99 Follow the helpful training card included with these Resistance Bands to work through upper and lower body exercises, designed to tone, strengthen and define muscles.Includes a long length heavy resistance band, a figure 8 medium resistance band, a circular light resistance band and a storage bag.Ideal for upper and lower body exercises.Includes training card and instructions.

Fit Strip 150' Roll - Medium Resistance: SP $190.4 Fit Strip® is an effective tool for providing resistance exercise for any age. Used individually, or in a group or class setting. The lightweight latex provides progressive resistance for upper, lower, or total body workouts. Choose from resistance levels in two different lengths. 5’ pieces or the economical 150’ bulk rolls that allow you to cut the sizes you want.

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