BHF Resistance band exercises

https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/resistance-bands

Resistance exercises should be a fundamental part of your weeks exercises. The resistance exercises we can manage with resistance bands are generally light weight and dynamic in their approach. It is important to avoid holding your breath during any of the exercises, to focus on form more than speed and repeated for 10-15 repetitions for 2-3 sets. Resistance training can help improve muscular endurance, strength and balance among other physiological benefits. If you can manage some exercises alongside our sessions through the week it can have a positive effect on blood glucose control, cholesterol, lean body mass, Basal Metabolic Rate and stress levels [1].

If you have any particular targets or groups of muscles that you would like to focus on please get in touch. Remember to keep feet moving where you can during these exercises and to complete a warm up and cool down.

In 2019 The Chief Medical Offers' Physical Activity Guidelines were updated to include resistance exercises for those of us over 65 for increased muscle function [2]. Resistance exercise is something that is typically adopted in Cardiac Rehabilitation, although only light weights are required to see these benefits.

References:

Hyperlink - British Heart Foundation (BHF).

1. British Association for Cardiovascular Prevention and Rehabilitation (BACPR), 2016. British Association for Cardiovascular Prevention and Rehabilitation (BACPR) (2016) Exercise Programming and Prescription, Fourth Edition, London.

2. Department of Health and Social Work, The Chief Medical Offers' Physical Activity Guidelines, Older Adults, Physical Activity Guidelines, 2019.