Resistance bands can be very beneficial for toning your muscles. They are inexpensive and you can take them practically anywhere; to work or with you on vacation. They weigh less than a pair of socks and are great at toning muscles. A bonus to using resistance bands is that they engage and strengthen your core muscles during the workout. Below are links to a variety of resistance band exercises. Just click on the links and view the workouts.

SparkPeople.com - Intro to Exercising with Resistance Bands

About.com - Strength Training With Resistance Bands

SportsFitnessAdvisor.com - Resistance Band Exercises

Mission Fitness Center – Helping you stay healthy

Free trial visit for all employees—just bring your ID badge during PT clinic hours.

Open from 5:00 a.m. to 9:30 p.m. every day of the year.

For questions or to schedule an orientation, call 213-0850, Option 2, or email crskef@msj.org.

The rate for non-employees is $20 per month with a $30 initiation fee. Mission employees are charged $3.50 per pay period.

Footwear: Proper footwear is important when exercising. You do not want to use your work shoes or any shoes that have improper support or that may be too old. A professional can you help you find good supportive walking or running shoes that fit your foot.

Warm-up: Warming up your body before strength training or a cardiovascular workout improves the elasticity of active muscles to prevent injury and reduce soreness. Try a brisk walk, bike or get on the elliptical trainer for ten minutes before you begin your strength training and/or cardiovascular routine.

Cardiovascular exercise: It involves the same type of exercises mentioned in the warm-up; however, the duration is increased to 25 or 30 minutes, and the intensity can be increased depending on your fitness level. It’s advisable to begin at a comfortable level, where you can speak a sentence or two and not be too winded. If it is difficult to talk, you’re working too hard!

Strength training: The benefit of resistance training is that it preserves lean muscle tissue. Incorporating this type of training is effective in burning fat calories long after the workout has ended. Begin with two sets of 8 to10 repetitions for each body part two or three days per week. Start with larger muscles like the upper back muscles and leg muscles and work smaller muscles and abdominals last. If you’re not familiar with certain movements or muscle groups, ask a Certified Personal Trainer for advice on form and movement.

Stretching: This is a must. Along with a warm-up before exercising, stretching is equally important in injury prevention and to help your muscles recover after your workout. Try to stretch major muscle groups and your spine and abs. Again, if you’re not sure how to do this, ask a trainer.

Hydration: It is important for proper muscle function (as well as cognitive function) to drink water. Drink plenty of water before and after a workout; if you’re thirsty, you’re already dehydrated.

Muscle soreness is normal when starting a new exercise program. This should diminish with time. Pain that is not improving can be a warning signal. Try simple self help measures like ice and decreasing the activity that is provoking your pain. If that doesn’t work, seek help from a professional like a physical therapist or physician. Free injury consultations with a physical therapist are available at Mission Rehab and Sports Clinic.