The American College of Sports Medicine (ACSM), the largest sports medicine and exercise science organization in the world, recommends that adults should get at least 150 minutes of moderate intensity cardiorespiratory exercise per week. This can be met through 30-60 minutes of moderate-intensity exercise five days per week or 20-60 minutes of vigorous-intensity exercise three days per week. In addition, adults should participate in regular resistance training, working each major muscle group two or three days each week using a variety of exercises and equipment.
Resistance bands are an excellent tool to accomplish this for many reasons. They are affordable, lightweight, versatile, easy to transport, and come in a variety of resistance levels to meet multiple needs of all users. As a part the physical health portion of our of updated Health Partners curriculum, we include a partner resistance band workout to get pairs moving together in a fun way. After warming up and reading the tips below, try these exercises together with a partner. And remember, even if you are not achieving ACSM’s recommended amount of physical activity it is better to do some activity than none at all.
When working with resistance bands always be sure that the bands you are using are in good condition. Check for any cuts in the latex and examine handles if your band includes them. If there is damage, do not use the band as it could cause injury. Ensure that the resistance level of the band is appropriate in order to keep good form throughout your exercise and reduce the risk of bodily injury. Gradually progress up to higher resistance levels as your strength and technique improve. Also, when interlocking your band with your partner, ensure that you both have a firm grip to prevent a taught band from launching at yourself or your partner.
Begin with each partner having a single band. Interlock them at the center of each band by folding one over the other.
FACE PARTNER (Look eye to eye)
- Tandem squats: squat with bands taut and elbows at 90 degrees
- Squats with knee raise: mirror your partner-alternate knee raises after each squat
- Hold squat with row: row arms towards body
- See-saw: one partner squats and brings band to ground while other partner raises band above head
SIDE BY SIDE (Toes pointed at the same wall)
- Oblique twist: arms out straight in front of body- twist upper body away from partner at the same time then switch sides
BACK TO BACK (Face opposite walls)
- Biceps curl: Arms down at side, bend elbows up to curl
- Chest fly: arms out to side- keep slight bend in elbows and bring together in front of chest.
A video of these exercises can be found here.