Exercise program with the use of an espander

When it comes to building muscle, real men prefer to lift iron and leather belts. It's time to disprove the stereotypes.

You can achieve the same results with a regular expander. Doubt it? Let's take a look.

Benefits of exercises with an expander:

• You will become stronger.
• You will build muscle.
• You will improve your cardiovascular fitness without running.
• You will improve your athletic performance (golf, basketball, baseball) while reducing your risk of injury.
• The workouts will take you only 30-40 minutes every other day.
• You can exercise anywhere, anytime with exercise equipment that fits in your pocket.

Surprisingly, if you do the exercises with the expander correctly, you will feel both strong and weak at the same time.

It won't be easy. The band doesn't stretch on its own. You have to work and work hard. If you're totally dedicated, you'll get great results. One good exercise is 30-second bicep curls. You'll see what 60 reps of 30 seconds can do. Ready? Let's go.

I stepped onto the 36-inch-long, 0.5-inch-wide Super Resistance Band with both feet, grabbed the top of the band with both hands (palms up), and began a set of 2 bicep curls per second for 30 seconds. The resistance felt fine at first, but by the 20-second mark my movements were slow and painful. The trainer then had me do 30 seconds of “speed extensions,” which are tricep presses performed at a steady pace using a flexible band, without stopping. When I finished, my arms were sore, but I could also feel them filling up with strength.

This sensation can occur in any muscle group. For example, if you stand on the same resistance band, wrap it around your shoulder, or pull it over your head, you can perform full squats. By clamping the resistance band in a door or hooking it to a doorknob or other immovable object, you can perform crunches in a standing position.

In addition to the strength benefits, resistance band exercises increase cardiovascular endurance and speed up calorie burning. To prove this, my trainer strapped a heart rate monitor on me. My heart rate usually doesn’t exceed 145 beats per minute during physical activity, such as when I’m cycling up a mountain. But after just 15 minutes of resistance band exercises, my heart rate was 144 beats per minute, and even after the workout was over, my heart rate continued to rise to 154 beats per minute. This phenomenon is called EPOC, or “excessive post-exercise oxygen consumption.” This is the great thing about resistance training—your body can burn calories for up to 48 hours after the workout. The fact that resistance band exercises can produce the same effect as traditional weight training is proof of their value.

Another benefit I immediately noticed is that the band can be pulled in any direction, as well as create any resistance. Just like traditional cables, these flexible devices can be used in any plane, replicating movements in tennis, golf, baseball, or even swimming. If you are creative enough, any basic sports movement can be replicated with a band.

I began the 8-week exercise program with great enthusiasm. I did much less running and cycling. Instead, I worked out with a resistance band every day. At first, I had trouble walking up the stairs after the workouts – my legs were literally shaking – but over time, I had a new sense of strength that I had never experienced before. I felt like I was much stronger.

After 2 months I gained 2.5 kg of muscle mass. I felt stronger when running, cycling and jumping.

However, fitness trainers point out that resistance band exercises are not the best way to build a lot of muscle mass (classic exercises with free weights are still better for this purpose). However, I have found that it is a good option for maintaining and building muscle mass and improving endurance if you do not have access to your usual gym equipment. In fact, resistance band exercises are a great addition to any exercise program, even if you are already doing traditional strength training.

Fitness trends come and go. First it was the fitball, then cardio kickboxing, then the medicine ball the next year… There’s always something new coming out and guys moving from one fad to the next without making any progress. It’s better to think of all these exercises as different tools in one toolbox. Don’t use the same hammer for everything. Instead, use the right tools for the right exercises.