History

• Rubber band resistance exercises were originally devised as easy exercise for senior citizens more than 100 years ago. The results were applied to rehabilitation. Today resistance bands are used in exercise videos, physical therapy and gyms. According to OthroPod, studies show that resistance exercise improves strength, reduces body fat percentage, and contributes to lung and heart health.
  
  

Choosing a Band

• The color of the resistance band defines the level of resistance. The lighter the color of the band, the less resistance the band has, comparable to weight. Choose your band by lift weight. If you lift light weights, buy a light-colored band. Dark bands are comparable to heavy weights. After you start using a band, you may find that the exercises have become easy. If this happens, you may need to upgrade to a band with more resistance.
  
  

Leg Exercise

• Sitting down on a chair with the band under your foot and the ends held in both hands, lift your leg until it is as straight as it can be without locking your knee. Bring the leg back down and repeat.
  
  

Back Exercise

• Sit with your legs stretched out in front of you. Pull back on the band, forcing your shoulders back. Release slowly in a circular motion.
  
  

Biceps Exercise

• Stand on the band while holding the ends in both hands. Bend your elbows to a 90 degree angle. Curl your arms up, then release slowly back to 90 degrees.
  
  

Safety

• Never use a band with cracks, frayed edges or fading. The band could snap during use and cause serious injury. Do not stretch a band without securing it to the bottom of your foot or threading it in a secure loop. If the band snaps up, it could cause serious injury.