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7 Reasons You Should Start Using Resistance Bands In Every Workout

7 Reasons You Should Start Using Resistance Bands In Every Workout

Over the years, more people have been starting to workout because the emphasis on health has become increasingly important. Nowadays, you have more products, supplements, and cardio workouts in the markets than ever before. Some of the most popular are include high-intensity interval training, and the 21-day fix, which is focused on nutrition. If you visit a sports store, you’ll notice an increased selection in equipment like weights, bags, benches, and resistance bands. They are more affordable now (as compared to several years back) because the cost of manufacturing has gone down considerably.

In the last seven years, I’ve tried almost every type of work program possible, and I recently started to incorporate resistance training instead of weights. This has reduced injuries, which are associated with heavy weight training, and has improved muscle tone.

For those of you looking to get started working out, or want to try something different, here are some benefits of using resistance bands in your training.

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1. They’re Cost Effective

Compared to traditional weights and workout equipment, resistance bands are very affordable, costing no more than $40.00 for a pair. If you have purchased heavy weights and benches, then you know you’d be spending $200 or more on quality equipment. With resistance bands, you can find them at a local sports store for around $40.00, or, if you buy a used pair, you can find them for a cheaper price. You can do a quick search on Kijiji or eBay, where you’ll find used resistance bands for $15.00.

If you are buying a used pair, it’s important to make sure they are adjustable, which you’ll learn the importance of next.

2. They’re Adaptable for Multiple Fitness Levels

The newer model resistance bands are adjustable, so they can be used by people with different fitness needs and abilities. For example, when you purchase actual weights, you may have to buy a huge selection so you’re ready when you decide to move up in weight levels. This can cost a lot of money, and after you move up, you’ll have no need for lower weights. On the other hand, with adjustable resistance bands, you can purchase one pair that can still be used when you decide to move up in strength level.

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    Image provided by topstretch.com

    3. They Give You a Full Body Workout

    With resistance bands, you can do a complete body workout with a single pair, and there are plenty of workouts that show you how to use bands for every muscle group in your body.

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      Image provided by topstretch.com

      4. They Take Up Very Little Space

      I’m sure you’ve visited a gym before, and the first thing you notice is how much space is required for all the equipment, which takes up a lot of room. But with resistance bands, you won’t run into that problem because you can easily store them in your closet. When you purchase bulky weight equipment, you’ll need a dedicated space to fit everything, and they often require space to move around and perform each exercise. However, with resistance bands, you can work out in your living room, basement, bedroom, and even backyard. After your workout is done, you can wrap the resistance bands and stow them away.

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      5. You Can Take Them On the Road

      When traveling, you might be concerned that you won’t have time to work out, or that it would be expensive to go to a local gym. With resistance bands, you can place them in your baggage and pull them out to work out in your hotel room, or, should it have one, in the hotel’s gym. You won’t miss a workout, and this keeps you feeling great every day.

      6. You Can Use Them Alone

      When lifting heavy weights, it’s recommended you have someone to “spot” you just in case you get stuck on your last repetition. With no one watching you, it’s possible you can seriously injure yourself by dropping a heavy weight on your chest, head, or arms. With resistance bands, you won’t face this problem because they are very easy and safe to use even when you’re alone.

      7. You Can Combine Them with Other Equipment

      If working out is your passion and you like to mix things up, then resistance bands can be combined to give you diversity. For example, resistance bands can be combined with benches, pull-down machines, dumbbells, and ab machines. This gives you a chance to keep your exercises different each month. But, if you want to switch back to just resistance bands, then this can be done easily, too.

      Featured photo credit: youtube.com via youtube.com

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      Last Updated on August 13, 2018

      5 Exercises To Improve Intimacy and Create a Better Relationship

      5 Exercises To Improve Intimacy and Create a Better Relationship

      Making love can be simultaneously the most pleasurable and the most stressful experience that we share with another human being. It is a natural conclusion of the ritual of intimacy we engage in with a person we find attractive on both a physical and psychological level. Yet, we are far removed from our animalistic roots, and that which was once a matter of instinct has become somewhat complex. This is a good thing; we have grown as a society, and there are many factors involved when it comes to the relationship between sexual partners. However, we have also lost a great deal of the physical prowess our primitive ancestors had.

      They engaged in a huge amount of physical activities daily — activities that ensured their cardiovascular system and muscles were in great shape, which allowed them to have healthy libidos, strong erections, and the muscular strength, limberness and endurance to maintain different positions for a long time without getting exhausted. Luckily, we can regain some of these animalistic traits with the right kind of training. Here are some essential exercises that will help improve your relationship, but making you more confident in intimate settings, which means that you’ll have more satisfying intercourse.

      Don Juan

        1. Cardio for Stamina

        If you’re out of shape, the first thing you’ll notice during intercourse is that you start to breathe heavily, sweat profusely and tire easily. This means you’ll have to shift your posture frequently and limit yourself to a few positions you feel comfortable with or significantly slow down the pace. A high BMI has also been linked to potential problems with erectile dysfunction. Cardiovascular exercises like running, jumping rope, swimming and cycling will build up your aerobic stamina and enable you to perform longer before becoming fatigued, thus having better intercourse. They’ll also help manage your weight, possibly helping performance.

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        Triathlon symbol
          • Running – 10-20 minutes a day (1-3 miles a day is more than enough)
          • Jumping rope – 5-20 minutes a day
          • Swimming – 30 minutes a day
          • Cycling – 30 minutes a day

          The time in minutes denotes time spent actively performing the exercise, and you need to factor in a bit more time for warming up before and cooling down after the exercises.

          These exercises can be performed every day or every other day, and the goal is to work on both endurance and speed. Don’t just go at a snail’s pace; constantly try to improve your time or add some mileage.

          2. Strength-Training for Your Lower Body and Core

          The next thing you’ll need to focus on is improving both the strength and muscular endurance of the hip flexors, abdominals and spinal erectors. These are the muscles engaged in thrusting and circular motions, and they also stabilize your body in a number of different positions. The legs also play an important role, particularly in standing and kneeling positions. Here are a few exercises that will help you strengthen up this area:

          Barbell squats
            • Heavy barbell squats – set up at a power rack at the gym and make sure you use proper form and weights that you can lift 3-8 times. Do this exercise before anything else in the gym for 4-5 sets to get big and powerful legs, as well as tighten up the muscles of the core. This is useful for both men and women, particularly if you enjoy the woman-on-top positions and standing positions. You can do hack squats on the machine if your gym lacks a power rack, but you won’t get the core-strengthening benefits

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            Zercher squat
              • Zercher squatsthis type of squat is a perfect way for guys to strengthen their body for standing positions where the woman is lifted off the ground. Build up a foundation of strength first, and then use lighter weights and go for 10-12 repetitions to focus on muscle endurance.

              Glute bridge
                • Glute bridgethis exercise is great for working the glutes and hip thrusters, and should be done for ultra-high reps —up to 100 — to increase muscle endurance. Once you become stronger in this movement, you can upgrade to the barbell glute bridge and keep the reps high — around 10 to 15.

                Hyperextensions
                  • Hyperextensions – excellent for strengthening the spinal erectors, this exercise (or a variation of it) may be done in most gyms and even at home. Do 2 to 3 sets of 10 to 12 repetitions at the end of your workout.

                  Ab wheel rollout
                    • Ab wheel rollout – this is a great exercise for strengthening the abs, and requires only a piece of inexpensive equipment. It will help you stay stable and hold positions longer without getting tired during intercourse. Do three sets of this workout for as many repetitions as you can.

                    Cross body crunch
                      • Cross body crunchthis exercise improves your ability to perform explosive twisting motions, particularly good for improving your stamina in the spoon position where you’e lying on your side. Do 2 to 3 sets of this exercise at the end of your workout.

                      Incorporate these exercises into your routine 2 to 3 times a week.

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                      3. Upper-Body Strength Training

                      Upper-body strength plays an important role in many popular sex positions where the arms are used to provide a stable base or hold onto the partner. These including missionary, doggy style, the stand and carry (with the woman holding onto the man’s neck) and others. Use these simple exercises to improve upper body strength and endurance:

                      Plank exercise
                        • Plank – while bench pressing is great for building a big chest, you will find yourself in need of static strength, muscle endurance and a strong core. This exercise is a great way to increase the amount of time you are able to hold positions that require you to support yourself with your arms. For added difficulty, straighten out your arms like at the top of a pushup and hold as long as you can.

                        Close grip pushups
                          • Close pushups – a pushup variation that focuses on triceps, which are the first to give out during a prolonged missionary or similar position. Go for very high reps, 20 t0 50, to work on muscle endurance.

                          Chin ups
                            • Chin-ups – A great upper back and biceps builder, this exercise will also target the core if you try to be as straight as possible when lifting yourself up. You can jump to help make things easier, or just hold as long as you can if you aren’t strong enough to perform a single chin up. Do 3 to 4 sets for as many reps as you can.

                            These exercises, done about three times a week, will help you develop a strong upper body that can keep going and hold you up for extended periods of time.

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                            4. Pelvic-Floor Exercises

                            You don’t have to perform these at the gym, although you could do them after your workout without anyone even noticing. The idea behind Kegel exercises is to improve blood flow to the sex organs and strengthen the muscles of the pelvic floor in both men and women. By locating these muscles and tightening and relaxing them for intervals of 5 seconds for 10 to 15 repetitions at a time, several times a day, you can improve pleasure and performance during sex. Women can tighten their vaginal walls for increased pleasure to both them and their partner, while men can delay ejaculation by tightening these muscles.

                            5. Flexibility Moves for Legs and Hips

                            Lion stretching

                              If you want to avoid getting cramps — or even worse, pulling a muscle during intercourse — you should do a few simple stretches every day. The more limber you are, the more comfortable you’ll be with more exotic poses. Here are a few simple stretches to improve hip and leg flexibility:

                              Take a few minutes to warm up with some light running or jumping jacks before stretching, and spend some 10 minutes on these stretches. You can do them in the morning and at night, or shortly before intercourse.

                              With just a few hours a week devoted to exercise, you can improve your relationship significantly. If you focus on these exercises, over time, you just might become dynamite in bed.

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