Resistance Exercises
All exercises are to be performed starting with 1 set of about 8 – 10 repetitions, two times a week. Number of sets and repetitions should gradually increase to 2 sets and 10 to 12 to 15 repetitions and then 3 sets and 10 to 15 repetitions.
If a participant is able to complete >12 repetitions and 3 sets of a specific resistance exercise then they will increase resistance (i.e. green band to red band).
Goals
2 times per week
3 sets
10-15 repetitions
Exercises
RESISTANCE BAND CHEST PRESS
Starting with your arms at your side and elbows bent, push the band out in front of your body as you straighten your elbows. The band could be wrapped around a chair or your body.
RESISTANCE BAND SEATED ROW
Sit in a chair or on an exercise ball and attach resistance band to a secure object at waist level. So that you can hold both ends of the band. Scoot far enough away from the door that there is tension on the band throughout your motion. Sit in a chair facing the anchoring object, with your back unsupported and maintaining proper posture. (You have proper sitting posture when your weight is evenly distributed over your sitting bones, your shoulders are in line with your hips, and your ears are in line with your shoulders.) Keep your elbows bent at your sides.
Grab onto both strands and pull back, retracting both arms, and pinch your shoulder blades together. Hold for approximately 1 second, then extend your arms out in front of you.
SIT TO STAND
Start by scooting close to the front of the chair. Next, lean forward at your trunk and reach forward with your arms and rise to standing without using your hands to push off from the chair or other object.
Use your arms as a counter-balance by reaching forward when in sitting and lower them as you approach standing.
HIP ABDUCTION
Option 1
While standing with an elastic band attached to your leg, pull an elastic band out to the side.
Option 2
Start in slight squat position with feet pointing straight forward. Step sideways, slowly bringing feet away from each other.
Slowly return to start position.
LEG PRESS
Sit in a chair and hold an elastic band with both hands. Loop the band around your target foot and then pull the band and your foot up while bending your knee.
Push your knee and hip into extension as you straighten your leg against the resistance of the band. Repeat.
Adapting
Your Program
As you progress through your program, you probably notice that it is getting easier.
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The body constantly needs to be challenged in order to continue making improvements.
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Use the FITT Principle to adapt your program every 3-4 weeks.
Remember to only change one part of the FITT principle at a time!
FITT Principle
Frequency
How often are you exercising? This can be progressed by adding an extra session to your week.
Intensity
How hard are you working? Moderate vigorous activity is suggested to see the most improvements.
Type
What are you doing? Try mixing up the type of activity you do. Even if it uses similar muscles, it will use them slightly differently.
Time
How long are you doing it? Try adding extra minutes to your activity.
Key Words
Repetitions; how many are you doing?
Example: 12 bicep curls
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Groupings of repetitions separated by a rest.
Example: 2 sets of 12 bicep curls
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The break between sets during an exercise session
OR the length of time between exercise sessions.
Example: 2 sets of 12 bicep curls with 60s rest
Example: completing your home program on Monday and Wednesday and taking a break Tuesday
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Reps
Sets
Rest
Final Notes
Where to go from here:
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Increase number of aerobic resistance training sessions per week and also work towards increasing the intensity of each session (i.e. Increase resistance band strength or increase number of sets and repetitions or modify exercise to make it more challenging)
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IMPORTANT: Make sure to increase only one component of your exercise program at a time​
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Increase the number of sessions per week and then increase the intensity, but DO NOT increase both at the same time!
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Increase the # of repetitions and then the # of sets but DO NOT increase both at the same time!
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Let us know if you have questions about this!
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Stay within your fatigue limits and adapt the program on how you feel each day.
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If you have questions about how to perform any of the exercises let us know.