Resistance Band Workout for Beginners | Exercise for Seniors
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- Опубликовано: 7 авг 2024
- This Resistance Band Workout for Beginners is a perfect exercise for seniors and can help lower blood sugar. This 14 minute resistance band workout features 8 exercises in 40 second rounds with 20 seconds of rest between each round with no repeated exercises. This exercise to lower blood sugar can be done seated or standing.
00:00 Introduction
02:03 Lateral Step Outs
03:09 Rows
04:08 Single Leg Presses
06:22 Shoulder Lifts
07:25 Chest Press
08:36 Tricep Press Outs
10:41 Arm Lifts - Side and Front
11:50 Bicep Curls
13:05 Cooldown
These exercises for seniors over 60 include chair exercises that build muscle and increase strength.
Strength training is important to build muscle and increase bone density for seniors to prevent falls, the number cause of fatal and non-fatal injuries among older adults. Strength training also provides many benefits for individuals with prediabetes, including improved blood sugar control, enhanced insulin response, reduced risk of type 2 diabetes, weight management, and overall health improvements.
The American Diabetes Association also recommends strength training for people with type 2 diabetes to help with blood sugar control. Additionally, studies show that strength training is as effective as aerobic exercise at boosting how well the body uses insulin.
Strength workouts build muscle and help the body become more efficient at transporting glucose from the bloodstream to muscles. After exercising, muscles will continue to use glucose and blood sugar may be lower for several hours.
Aim for two strength sessions a week covering all muscle groups with at least two days of rest in between. For optimal health, this should accompany 150 minutes of cardiovascular exercise per week, such as walking.
Need resistance bands? These are the bands we use in this video: amzn.to/2QwYOZt (US only) Here is a link to a suggested set that can be delivered to Canada: amzn.to/40AdDdb.
Try our many other strength workouts including:
• Weight Training for Be...
• 5 minute Resistance Ba...
• 20 minute Full Body St...
• STRENGTH WORKOUT: 30 M...
yes2next celebrates fitness and joy at any age. It’s never too late to start exercising, creating, and doing. Let’s say “yes” to our next adventures in fitness and life.
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Disclaimer: This program is provided with your health and safety in mind, but every individual has their own limitations. It is crucial that you consult with your physician before beginning this or any other exercise program. This program is not a substitute for professional medical diagnosis, treatment or advice. By participating in this exercise program, you do so at your own risk. Please stop if you experience pain, dizziness, or shortness of breath. 
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Please make more resistance bands workouts! This is the only time I enjoyed working out because of your tutorials and I'm also loving my resistance bands now.
Thank you! Glad you enjoyed using the bands! They give your muscles resistance which makes them stronger and strong muscles build muscle too! YAY! 👏That's always a good thing! Will add your request to the list! Keep up the good work and keep moving with us! See you soon! ❤️
I brought an exercise band with me on vacation and did this everyday. I do pretty intense weight lifting at home and still found this to be a wonderful quick workout. Thank you.
Thank you! That's a terrific way to stay strong even on your vacation! Resistance bands are great for helping to keep your muscles strong! 💪 That's the way to do it! Keep it going and keep moving with us! See you soon! ❤️
Thank you so much. 65 and working on body strength and this is helpful
Thanks for your bed work out. I thought I would never use it but I do every day.
Thank you for your generous thoughtfulness! So nice of you to think of us! Your generosity means everything and keeps us moving with you to stay strong! 👏 Also, pleased to know you enjoy the bed workout! Working your muscles before bedtime helps to have a truly restful sleep. AHHHH! 💤💤💤 Our thanks again for thinking of us! Let's keep moving together! ❤️
THIS IS THE BEST RESISTANCE BAND WORKOUT !! ❤. I'VE HAD MY RESISTANCE BANDS FOR 5 YEARS. NOW I CAN USE THEM AND I LOVE THIS WORKOUT! THANK YOU KINDLY😊. YOU AND YOUR MOM REALLY ROCKS ❤. I AM 68 YEARS OLD AND I SO LOOK FORWARD TO YOUR WARM UPS, GENTLE STRETCHING, 10 MINUTE WALKING. AND NOW THIS VERY GROOVY RESISTANCE BAND WORKOUT. I DO IN THE PRIVACY OF MY.HOME 😊
Thank you! Happy you enjoyed it and great you can finally use your resistance bands! YAY! 👏 Using resistance bands is a good way to strengthen your muscles and as a young 68yo doing so is important to staying strong! 💪 Nice work! Keep it going and keep moving with us! See you soon! ❤️
Thank you from New Zealand, I’m liking your style workouts doable, gentle and uplifting. ❤❤❤
Thank you and hello to you in New Zealand! So very nice of you to join us! 👏 Glad you enjoy the workouts! You are doing your heart and muscles good to stay strong! 💪 Nice work! Keep it going and keep moving with us! See you soon! ❤️
Looks great! Your mom did great! Hope my mom will find it useful. ❤️
Thank you! Glad you liked it! Mom says Hi and thanks for your kind words! We hope your mom joins us and find the workout useful too! 👏 Keep moving with us! See you soon! ❤️
I love you and your mum! These are great exercises. Thankyou.
Thank you! Happy you enjoy them! You are keeping your heart and muscles strong! 👏 YAY! That's the way to do it! Keep it going and keep moving with us! See you soon! ❤️
@@yes2next I’m actually a personal trainer, but specialise in Tai Chi these days. I have a group of older ladies who want some cardio/strength work, so I purchased exercise bands rather than hand weights. Your videos have given me heaps of ideas for our classes, so thankyou! ⭐️
I just sent your channel to my 60 yo Chinese teacher. Appreciate it!
Thank you for sharing! Hope to see you and your young 60yo teacher working out with us soon! 👏 Keep moving with us! ❤️
Your videos are so helpful. Love how Moji participates! ❤
Thank you! Glad you enjoyed the workouts! Keep it going! That's the way to stay strong! Mochi 😻Says Hi and thanks for your support! He loves ❤️your attention! Keep moving with us! See you soon! ❤️
Thank you. That was harder than it looked but very doable.
Great job completing this workout and building muscle! 👏
This was short, but I know I will be feeling it tomorrow. Thanks!
Thank you! It is a quick strength workout that helps to keep your muscles strong! 💪 Strong muscles build muscle so it's important to keep working them. 👏A little soreness is good as it means your muscles got a good workout! Give them a day or two of rest and they will be good to go! 👏 You are doing your body good! Keep it going and keep moving with us! See you soon! 💪❤️
I enjoy all your strength training videos.
Thank you! That's nice to know! Strength workouts make your muscles stronger and help to build muscle too! That's always a good thing! Keep up the good work to stay strong and keep moving with us too! See you soon! ❤️
Love it and the cutey cat thanks for the video
Thank you! Glad you enjoyed the workout! Resistance bands are great for keeping your muscles strong! 💪 That's the way to do it! Mochi 😻says Hi and thanks for your sweet words! He sends you special meows! Keep up the good work and keep moving with us! See you soon! ❤️
Hi, first time I've tried resistance bands work out using my son's bands. Just wondered what weights are best because the bands start from 10lbs. Also, what's the difference between using bands and weights for building muscle. Thank you once again for a brilliant work out and laugh with you all, including Mochi ❤️🙏🏽
Hi there! Great job trying out the resistance bands - they’re a great way to build muscle gradually and safely. So happy to make you smile while you build muscle! 😻💪 Regarding the right resistance, for a specific exercise, generally it should feel challenging by 8th repetition if you’re aiming for 10 reps. Here is a link to a video on how to choose the right weight (it applies to weights like dumbbells or resistance bands too) bit.ly/3r86yU5. Listen to your body - the band should feel challenging to use but doable throughout the whole exercise. Both weights and resistance bands are great for beginners and seniors. Here are some differences between weights like dumbbells and resistance bands: 1) Weights provide constant resistance throughout the range of motion. The resistance is typically determined by how much it weighs. Bands provide variable resistance, increasing as the band is stretched. The resistance level can be adjusted by using different bands or adjusting the length of the band. 2) Weights generally have a higher impact on joints, especially with heavy weights. They may not be suitable for individuals with joint issues or those recovering from injuries; bands provide a lower-impact option, making them more suitable for individuals with joint issues or those in rehabilitation. 3) Weights allow for a full range of motion, and the resistance is consistent regardless of the position in the range of motion. Bands also allow for a full range of motion, but the resistance increases as the band is stretched, providing a different feel compared to weights. So generally, bands are a lower impact option to build strength that can be easily adjusted depending on your level. Plus they’re portable and don’t take up much space so they can be stored easily! Keep on building muscle using bands or weights! 👏
Thankyou for your workouts I've been doing them fir a few weeks Twice a week Try to get out and walk too Easy to follow & achievable 15 minutes or so
I watch from New Zealand.. I'm in my early 60s .. ❤ God bless you and your mum ..Love the cat input too 😅
Thank you and hello to you in New Zealand! Nice of you to join us! Glad you enjoy the workouts! 👏You are doing your heart and muscles good! As a young early 60ish it's good that you are exercising to stay strong! That's the way to do it! Mom and Mochi 😻say Hi and to keep it going! Keep moving with us too! See you soon! ❤️
Thank you so much. You both are awesome. This will add to my daily activity to keep my blood sugars in balanced range. love from Ky. long time subscriber
Thank you and hello to you in KY! Nice to see you and happy you are working out with us! Glad you enjoyed the workout, and you will add it to your daily moves! Doing so will not only strengthen your muscles it will lower your blood sugars too! YAY! Nice work! 👏That's the way to stay healthy and strong! Keep it going and keep moving with us! See you soon! ❤️
you're channel is amazing. thank you.
Thank you! Happy you like the workouts! Love ❤️having you working out with us too! You are doing your body good! Keep it going and keep moving with us! See you soon! ❤️
I really enjoy all of your videos. There are so many to choose from. Could you discuss how to develop a plan for the week?
Hi there! We're so happy you enjoy our workouts. Creating a weekly plan depends on your fitness level. For most healthy adults, the Department of Health and Human Services recommends moderate aerobic activity for at least 150 minutes a week or vigorous aerobic activity for at least 75 minutes a week. In addition, strength training targeting all muscle groups is recommended at least twice a week. If you're not there yet, no problem! Start moving at your level -- listening to your body and building strength and stamina gradually. If you're new to exercise, do any of our stretching/warm up videos or beginner get moving workout (bit.ly/3LNEXhK), everyday for 1 or 2 weeks to get your body ready for cardio and strength workouts. After that, try walking or doing chair cardio for five minutes everyday and build up the length of time --do this for another 1 or 2 weeks. Feeling good? Keep doing cardio work everyday and add strength training on 2 days a week with at least a day of rest in between sessions. Here is a link to our website with several suggested plans including 7-day and 30-day beginner and intermediate plans using our videos: yes2next.com/fitness-joy/10-minute-challenge-next-steps Let us know if you have any questions and keep moving! We love to help you get stronger! ❤️
Also, here is a suggested general plan for a week: Cardiovascular exercise like walking 5 or 6 days a week; Strength training covering all muscle groups 2 times a week; 1 day of rest -- you can do light cardio or stretching on this day. You can repeat the same plan several weeks to a month. When these exercises become easy, you're ready to progress and increase the challenge: try doing longer workouts, increasing tempo and intensity of specific exercises, and/or adding more weight. Most of our workouts are designed for any level that enable you to adjust the challenge. Keep up the awesome work!
Thank you for your response!
Excellent! thank you~
Thank you! Glad you liked it! Using the bands gives resistance to your muscles making them stronger 💪and strong muscles build more muscle so that's good too! 👏Keep it going! You are doing your body good! Keep moving with us! See you soon! ❤️
Well done both of ; just starting with bands and you both give great encouragement, I am a 62 yr old from the UK and will be using your vidio for future work outs , many thanks both
Age is just a number, but gains are forever! Thank you so much for spending time with us! Keep up the great work, and don't keep building muscle with the bands! 💪
This was my first ever resistance band workout. It was great. My husband has 3 bands. I did the workout with the least resistant band. Then, did it again with the medium band. I can probably do legs with the most resistant, but don't want to take the time to switch handles. I'll just choke down on the bands.
Thank you! That's great! Glad you enjoyed it, and you did good moving up the resistance with different bands after each workout! 👏 Nice work listening to your body! That's the way to stay strong! 💪 Keep it going and keep moving with us! See you soon! ❤️
You two are Amazing. Such a pleasure to work with you both in my lounge . I love all your videos. I work out every day with you!. Love it all. Thank you both.❤
Thank you! That's so nice to know! Happy you enjoy the workouts and are working out with us every day! YAY! 👏 That's the way to stay strong! You are doing your body good! Keep up the good work and keep moving with us! See you soon!@ ❤️
This is my first attempt at exercising since COVID . It was short and sweet and less daunting than most . I will do this for a month and increase my band weights then move to something more challenging . For now it was the perfect start !
Thank you! Glad you did your first workout since Covid and liked it too! 👏 Good idea to take it slow and easy for a month and work from there! Getting your body used to moving again is smart and doing so will help it to gain strength slowly to get strong again! 💪YAY! That's the way to do it! Keep it going and keep moving with us! See you soon! ❤️
I enjoyed your band workout. It felt like new groups of muscles got a work out. Love your gentle care of your mom, and extending that to the rest of us.
I try to exercise with the 3 of you (hi Mom and Moji ❤) every day. Good start to feeling good … mind, body and soul. Thank you. 😊
Thank you! Glad you enjoyed it! Using bands adds resistance to your muscles making them stronger and doing so builds muscle too! Exercising with us every day is terrific! That's the way to stay strong! Mom and Mochi 😻say Hi and to keep up the good work! 👏 Keep moving with us too! See you soon! ❤️😻
I really enjoyed this as I needed a strength workout. Simple to do but effective. Thank you for another great workout. 💖
Thank you! Glad you enjoyed it! 👏 Keeping your muscles strong is important and doing so builds muscle too! 💪That's always a good thing to do! Keep up the good work and keep moving with us! See you soon! ❤️
LOVE LOVE YOUR CHANNEL‼️ I am a Mature 66 and your routines are just enough for Me. THANKYOU❤😊
Thank you! Happy you enjoy the workouts! 👏As a young 66yo it's good that you are exercising now to be healthy and strong for your later years! That's the way to do it! Keep it going and keep moving with us! See you soon! ❤️
Am so glad I found your videos and love to follow these when working out. I have a number of muscular and also respiratory issues so find these exercises perfect! Thank you so much! Have shared with my family.
Thank you! Happy you found us too! Glad you enjoy the workouts and pleased they are helping you to exercise! 👏 That's so important to staying strong! Nice of you to share us with your family too! 👏 Very thoughtful of you to think of their health and fitness! Keep up the good work and keep moving with us! See you soon! ❤️
Loved this one - thank you!
Thank you! Glad you liked it! Using bands gives resistance to your muscles making them stronger and strong muscles build muscle which is important too! 💪 That's the way to stay strong! Keep it going and keep moving with us! See you soon! ❤️
Every workout vid needs a ginger kitty cat
Thank you! Mochi 😻says HI and agrees with you! 👏 He thinks that's a great idea and sends sweet meows to you! Keep moving with us! See you soon! ❤️
I like using resistance bands! Mochi wants attention today 😂
Thanks for the new exercise routine 😊
Thank you! Happy you enjoyed using the resistance bands! Using them adds resistance to your muscles making them stronger! 👏 YAY! That's the way to stay strong! Mochi 😻says HI and was looking for some attention for sure! He's usually snoozing 💤💤! Keep moving with us! See you soon! ❤️
Excellent ... You make it seem so easy ... In fact one really wants to do all of it
Thank you! That's nice to know! An easy peasy workout means you will do it again and that's the way to keep your muscles strong! 💪 YAY! Keep up the good work and keep moving with us! See you soon! ❤️
Wow very nice inspiring please do more workout with bands especially for persons with problems in knee
Thank you! Glad you enjoyed working with the bands! 👏 They are great for keeping your muscles strong! Nice work! Will add your request to the list too! In the meantime, keep moving with us to staying strong! See you soon! ❤️
@@yes2next 💪💪💪😍😍
Thank you for this! Only thing I missed was triceps.... Flabby arms, you know, hihi. I got neck injury and also 57 post menopausal, so I'm looking for stuff I can do in spite of my neck injury. This was great!
Thank you! Glad you liked it but sorry about your neck injury. Hope you have had it checked out by your health provider to be sure the workouts are ok for you to do! As a young 57yo it's good you are exercising to stay strong! That's always a good thing to do! Keep moving with us! See you soon! ❤️
I like this video I having done tubing video in a long time! It felt good doing in a chair this time.
Thank you! That's great! Happy you enjoyed the workout and using resistance tubes (bands) too! The tubes are a fun add on to strengthen your muscles and to help build muscle and using the chair also gives you a choice! Seated or standing your body receives the same good benefits! YAY! 👏 That's the way to stay strong! Keep up the good work and keep moving with us! See you soon! ❤️
@@yes2next I always used them when I did live SilverSneakers video. I was happy to see this video.
Awesome! We invite you to check out our other workouts with bands in this playlist: bit.ly/3G1TW4E Keep on building muscle! 💪
@@yes2next I will!
Love this ❤❤❤❤❤❤
Thank you! Glad you enjoyed it! 👏 Resistance bands add resistance to your muscles making them stronger and doing so builds muscle too! YAY! 👏That's always a good thing to do! Keep up the good work and keep moving with us! See you soon! ❤️
Thanks!
Thank you for your generosity! So nice of you to think of us! Your thoughtful support means everything! ❤️
Great videos!
Thank you! Happy you enjoyed them! You are doing your body good! 👏 In this workout using resistance bands is a good way to strengthen your muscles! That's the way to do it! Keep it going and keep moving with us! See you soon! ❤️
Hi April and Aiko. I am going to do Mochi's version. When I do it, take a nap on the couch.
Thank you! Mochi 😻says HI and loves ❤️your idea! Plenty of room on the couch! He'll save a space just for you! In the meantime, keep moving with us! See you soon! ❤️
Merci!
Thank you for your generous gift! So very nice of you to think of us and to do so! Your thoughtfulness means everything and will keep us moving! See you soon! ❤️
❤❤
Thank you! Happy you enjoyed the workout! 👏 Keep it going and keep moving with us to stay strong! See you soon! ❤️
Love this!
Thank you! Glad you liked the workout! Resistance bands are great for giving your muscles resistance which in turn makes them stronger! 💪 Strong muscles also build muscle which is always a good thing to do too! 👏 Keep it going! You did your body good! Keep moving and building muscles with us! See you soon! 💪❤️
😊😊😊😊😊
Thank you! Glad you liked the workout! You strengthened your muscles and did your body good! 👏 That's the way to do it! Keep up the good work and keep moving with us! See you soon! ❤️
If you don't have the resistance band , can you use the weights about two pound weight.? I like this exercise.
Thank you! Good to see you! Yup, no bands, no problem! Using weights is perfect for the workout and your muscles get stronger too! Good idea! 👏 Good to make the workout your own too! Keep it going and keep moving with us! See you soon! ❤️
Love Your Channel as I’m A Mature 66 and these routines are just enough!!❤😊
I did it twice 2 hours after my last meal Chicken & Macedonia😋
thank you🌺
I dare to ask for more training with elastic ..if is possible 🤗
I learned to eliminate 5lbs yes 😀
but also lost 4 lbs muscle mass
in 8 months...a shock...I want to win some back!!! as best as I can and as much as possible...if possible❤ 💪❤️💪
Thank you! Excellent work! Glad you enjoyed the workout and doing it twice is terrific! That's the way to stay strong! Your request is on the list! YAY! 👏 Strength workouts will help you build muscle too! 💪Check our playlist on yes2next.com for strength workouts! You can do it! Keep it going and keep moving with us! See you soon! ❤️
@@yes2next 🌺thank you very much🌺
yes ok I'm going to look at it for more video🤗
I want to include small weights and elastic work on strength...for the legs too I would like to be limited at this level don't really know how to do to gain strength 🤷🏼♀️
have a good day to you🌺
That's good! Start with light weights and go from there! ❤️
@@yes2next thanks you 🌺
what strength band do you recommend to begin?
Hi there! The strength band that you start out with depends on your fitness level. For a given exercise, the tension in the band should be challenging but doable. By the 8th or 10th repetition, you should feel like you want to stop. Here is a link to a video on how to choose the right weight -- it applies to all weights including resistance bands: bit.ly/3r86yU5 If you need bands, they're easy to find online and at stores. Here are the bands we use: amzn.to/2QwYOZt
Keep building muscle! 💪
Hi there - the resistance bands you suggest are not longer available, so I'm looking for other options. Can you suggest whether light medium or heavy are best for beginners? thank you
Hi there! Hmm. We just checked Amazon and they are showing the resistance bands are in stock. Here is a link to our website with links to the bands we use: yes2next.com/shop/equipment Can you let us know if you still have problems ordering them? Thank you so much!
@@yes2next thanks I’ll look again
@@yes2next Hi again - thanks so much for following up. I checked again both your original link and from your equipment page, and the message is “Currently unavailable. We don't know when or if this item will be back in stock.” The problem may be that I am in New Zealand. My view says they will deliver to New Zealand - if they don’t, they usually just say so. But I suspect this is the problem if it shows in stock for you in the US. I’ll need to look for a brand that is based or delivers here.
ok. Sorry you are having difficulty finding them. But hopefully your idea to look for a brand close to NZ can help. Let us know if we can help in any way too! ❤️
Which band weight should I use I’m 68
Thank you! Great as a young 68yo you are interested in using bands! YAY! z.👏 They are a good way to add resistance to your muscles making them stronger! To begin use the lighter bands and if too easy with no tension, then move up to a heavier band. You should feel tension that is not loosey goosey bu slightly tight! The link below is a band workout that may be helpful to you! Keep it going and keep moving with us! See you soon! ❤️
ruclips.net/video/zzr02_jMcq0/видео.html
5 of my resistance bands snapped on me today and they were the thick ones and tubular, so be careful!
Thank you for the heads up! Always good to be aware that accidents can happen. Resistance bands can break off for many reasons. Hope you are okay! Thanks for sharing! ❤️