DUMBELLS IN YOUR POCKET

DUMBBELLS IN YOUR POCKET

Merrilee and I recently visited  our friends, Sven and Barbara, at their magnificent farm home near the fascinating town of Hudson, N.Y.  I had brought my version of a "POCKET DUMBBELLS" for Sven in response to his interest in improving his upper body strength to balance out his significant leg strength.

Unfortunately, our visit was way too brief, and I realized, as we drove back to Boston, that I had spent only a few minutes in a hurried orientation to the use of the "Pocket Dumbbells".  I had neglected to provide any guidelines for its productive, healthy and safe use.  

So I decided to communicate some "Pocket Dumbbells Instructions and Guidelines" to Sven and Barbara as a post in our blog so that others can also learn how to EASILY, SPEEDILY and CONVENIENTLY develop needed musculature in the upper body. 

   THE POCKET DUMBBELLS  

My "Pocket Dumbbells" is actually a piece of "Theraband", which is also the name of the original major manufacturer of elastic resistance bands. 

 

I discovered Theraband at their booth at a health fair sometime during the early 1980s.  At that time, it was marketed as an important tool for muscular rehabilitation and was being prescribed by orthopedic surgeons. 

                                                   

I accepted a few samples, and as I experimented, I immediately envisioned its potential for building muscle, and THERABAND BECAME AND HAS REMAINED AN ESSENTIAL PART OF MY FITNESS REGIMEN FOR THE PAST 30 PLUS YEARS.

         

                         UNIQUE ADVANTAGES 
                                

1.  LIGHTWEIGHT and PORTABLE

Throughout the past 3 decades, I have carried pieces of theraband  in pants and jacket pockets, in backpacks and luggage, since I rarely go anywhere without it.  Many times, while extracting theraband from my luggage, Merrilee has laughingly remarked, "ya neva know when you might need some theraband".   

Actually, I DO often "need" theraband to stretch, warm-up for tennis and exercise my upper body while walking, hiking and rollerblading.

  

I, also, "need" my "Pocket Dumbbells" at movie theaters where I can work out my fingers, hands, wrists, forearms, biceps and triceps while watching the screen.  Needless to say, Merrilee does not accompany me very often to the movies.

2.  PROVIDES RESISTANCE FROM MINIMAL TO MAXIMUM 

The resistance available in a "Pocket Dumbbells" is equivalent to a rack of small and heavy dumbbells of varying weights. 

                                                



With theraband, changes in resistance simply consist of shortening or lengthening the resistance band or graduating to a thicker band.

Light resistance results in muscular toning and definition; while heavier resistance builds larger muscles and greater strength.  It is best to begin lightly and gradually increase the resistance.

3.  SAFER THAN DUMBBELLS AND OTHER FREE WEIGHTS

In contrast to "free weights", the constant tension of a stretch band keeps the exercise movement in safe and proper alignment, which is critical in physical therapy and injury prevention in daily life.

Also, there's no problem if you drop the "Pocket Dumbbells" on your toes!

4.  IMPROVES FLEXIBILITY AND BUILDS STRENGTH SIMULTANEOUSLY  

5.  CONVENIENT

You can exercise anywhere, standing or sitting, and at any time you have an extra five minutes in your schedule.  The 2 essential exercises for upper body fitness, which I will show and explain in this post, requires less than five minutes, twice or thrice a week. 

"POCKET DUMBBELLS" GUIDELINES/INSTRUCTIONS 

1.  EQUIPMENT     

Select a piece of theraband, or some other brand of resistance band, that pulls easily, but provides some challenging resistance when shortened.     

The best length ranges from 3 to 5 feet.  Medical supply stores sell bands in 5 feet pieces, which is slightly too long for me, but does allow folding in half for considerable more resistance. 
  

                                                      

Theraband.com, Amazon.com and sports stores are also sources of resistance bands.

2.  GRIP    

The "PALM ROLL UP GRIP" maintains the integrity of the band while creating a natural handle for the healthy alignment of your fingers, hand and wrist.      

                                                         

                                        

Place the end(s) of the resistance band in your hand(s) and use your fingers and thumb to roll up the band to the desired length.  

3.  SETS and REPETITIONS    

I prefer strength training to be quick and effective with an emphasis on QUALITY rather than quantity.  

My recommendation is just 2 SETS of each exercise.  

SET#1: WARMING UP/STRETCHING using  minimal resistance.            

This first set should feel good and can be performed as much and as often as you want.  Repetitions can range from 5 to 15 at whatever speed and breathing rate feels comfortable. 

SET#2:  PROGRESSIVE RESISTANCE STRENGTHENING.  This set should only be executed 2 to 3 times per week per exercise and should always be preceded by Set #1. 

Set #2 incorporates the law of the "OVERLOAD PRINCIPLE", which states that when a muscle is compelled to work harder than its normal functioning, it ADAPTS  by growing LARGER and STRONGER in preparation for future demands.     

SET#2 RESISTANCE and REPETITIONS      

Beginning gradually, increase the resistance so that somewhere between 5 and 15 repetitions, you will exhaust the muscles to the  point where you doubt your ability to perform another repetition without contorting and compromising your form and posture. Stop. You are done with that exercise for the next few days. 

SET#2 SPEED and BREATHING
 

Before executing the exercise, inhale deeply through the nose, filling your lungs and expanding your abdomen.  Then slowly execute the movement to full extension or flexion as you  totally exhale through pursed lips to a count of 4. 

You then inhale fully again and exhale to a count of 4 as you slowly return to the beginning position which completes one repetition.   (Exercise science reveals that more strengthening occurs during the negative part of exercise than the positive.)

This breathing technique automatically activates the mighty internal Transverse Abdominis to stabilize your torso and spine and provide added strength.

The following EXERCISES are basically the ones that I have been doing and teaching for more than 3 Decades:
 

THE 2 ESSENTIAL UPPER BODY STRENGTHENING EXERCISES

EXERCISE#1
 

CHEST PRESS  

Strengthens the chest, shoulders, abdominals and the triceps of the arms.
 

Standing or Seated

Starting position:  The resistance band is wrapped around the shoulders or under the armpits with the hands held near the chest.

                                                     

                                                                      
Take a deep breath and slowly exhale as you push out all the way for a count of 4.
                                                                               

  Taking another deep breath, exhale and slowly return to the Starting Position to a 4 count for 1 repetition.        

                                

     EXERCISE #2    

THE ROW   

Strengthens the muscles of the lower and upper back, shoulders and the biceps of the arms.

Standing or Seated

A Standing Row requires a firm vertical foundation such as a  pillar, post, tree, or a mate.   

                                                        

Starting Position:  Begin with arms extended with beginning tension in the band.

   

Take a deep breath and begin exhaling slowly to a count of 4 as you pull your elbows and shoulder blades back as far as possible.  You should feel like you're cracking an egg or a king crab between your shoulder blades.    

Take another deep breath and exhale slowly to a 4 count as you slowly return to your Starting Position to complete 1 repetition.

A SEATED ROW can be executed from a chair, bench or a fitness ball.

With your feet about shoulders width apart, lean forward from your hips, keeping your abs tight and back straight, while sliding the theraband under the balls of your feet. 

                                                  

Holding the resistance band on both ends, create some tension before pulling the elbows back and squeezing the shoulder blades together.   

Although the above 2 exercises, the CHEST PRESS and the ROW are enough to totally strengthen the upper body musculature, I am including three more of my favorite "Pocket Dumbbells" upper body exercises.

The following three exercises subscribe to the same guidelines for sets, repetitions, breathing and movement protocol.

EXERCISE#3  

 

THE BOW AND ARROW 

This pleasant feeling exercise pits the back muscles and biceps against the front muscles and triceps to simultaneously strengthen front and back muscles in a single move. 

Standing or Seated     

STARTING POSITION:  

Begin by holding both ends in front of the chest. 

Push out to the side with one hand while pulling in the opposite direction with the other hand with the elbow horizontally elevated as if you were firing a bow and arrow.

                                                   

     

Switch Directions and you have completed a total upper body strengthening session.   

These final 2 exercises isolate and strengthen the major muscles of the arms.

                                                                           

the tricep
 

EXERCISE#4   

OVERHEAD TRICEP EXTENSIONS 

Strengthens the Triceps, the large muscle in the back of the arm extending from the elbow to the shoulder.  I favor this particular tricep exercise because it includes a teriffic shoulder/arm stretch and contributes to a strong serving motion for tennis.   

Standing or Seated  

STARTING POSITION: 

Using the Palm Roll Up Grip,  reach overhead and behind to let the resistance band dangle behind your back.    

Reach behind with the other hand to anchor and adjust the resistance of the band. 
                                 

   

Straighten your arm to a vertical position and slowly return to the Starting Position for one repetition.  

                                                     

Be sure to maintain a straight alignment of the hand and wrist.

                                                                                                    

the bicep

 

   EXERCISE#5    

BICEP CURLS 

 

Strengthens the Biceps, which stretch from elbow to shoulder in  the front part of the arms.

Standing:  Using the opposite arm as the anchor, glue the elbow of your working arm to your side and pull the theraband to your shoulder.

                                                   

  

Seated on a chair, bench or fitness ball.  Anchor the theraband under the opposite foot as you place your elbow on your thigh using the Palm Roll Up Grip with the palm facing up.  Pull your fist to your shoulder and return to the starting position for 1 repetition. 

                                                     

Be sure to always maintain a straight alignment of  hand and wrist.

  

 WARNINGS  

Resistance Bands are powerful tools for building muscle, but can also cause muscular strains and definite soreness if you too quickly push your limits.  

Water is theraband's kryptonite,  causing weakness that can lead to
sudden scary snaps.  Over the years, it has happened to me many times without any physical harm, but I advise averting the eyes away from a wet, intensely stretched band just in case.     

CONCLUSION   

"Pocket Dumbbells" are an ideal exercise tool for anyone seeking total health and fitness.  It is especially excellent for QUICK and CONVENIENT upper body strengthening,  which is often absent or neglected, even with people who are quite fit such as walkers, runners, tennis players and bicyclists. 

Although I have focused exclusively on the upper body, resistance bands are also excellent for stretching and strengthening the lower body, which I will share in a future post.    


P.S. to Sven and Barbara:  We hope that this information will assist you in gaining upper body strength for total fitness and more power and control in your tennis strokes.   

We recently enjoyed watching your documentary about Hudson, N.Y.   It was inspirational and sensitively documented.  It was especially interesting to us since we had driven and walked the streets of Hudson during our visit to see you.      

We recommend that our readers check out "2 Square Miles" on You Tube to learn how a community can work and grow together in battling the exploitation of Big Business

P.P.S to Sven:  Thank you for the link to Norway's
MIT, and their Fitness Calculator, which  provided me with my fitness level.  (http:/www.ntnu.edu/cerg/vo2max)  It made my day!                                                   

   

I think that from now on, if someone inquires into my age, I will say, "I'm 74 going on 47."  I'm successfully Growing Young!

and lastly...

KEEP MOVING!    

Willie Nelson, age 81, who continues to write and perform great music, was recently interviewed by Rolling Stone (Aug. 28, 2014) and offered some sage advice for longevity:    

"I just like to keep moving,  I could lie down and go to sleep and not go anywhere or do anything, real easy.  I'm lazy.  I have to make myself do it.  But once I do, I'm happy."  

Willie Nelson

                                                   

  

Stay tuned for our next post about the inside scoop on human POSTURE, which is SO VERY CRITICAL to our health, mobility and longevity.

Cheers;

Ray and  Merrilee