Elastic resistance training.

If walking into a loud, overcrowded gym is not your style and personal training is too expensive for your budget, then working out at home may be your best option. What better way to do that than to use elastic stretch bands or tubing? Known as "elastic resistance training," (ERT) stretch bands come in different colors to indicate varying levels of resistance (some are easier to stretch than others) and can be adjusted depending on your level of fitness. Unlike regular weight lifting, you use resistance instead of gravity to provide the workout, which may be better suited to your level of physical condition.

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What does ERT do?

By working different muscle groups with stretch bands, you can tone your body, increase your strength and even help to maintain your weight. For example, you can use a low resistance band and do more repetitions to tone, and to burn fat. Alternatively, you can stretch a higher resistance band and do fewer repetitions to increase muscle strength. Research shows that ERT exercise offers the same physiological benefits as weight machines in a gym.

Stretch bands are a good choice for midlife women

First of all, ERT can be performed in the comfort of your own home. Secondly, it is a gentle form of exercise that you can do at your own pace, sitting or standing. Thirdly, ERT can create strength in your back, arms, shoulders, wrists and legs that will go a long way to maintain your ability to lift, carry and open objects over the years. By doing ERT on a regular basis, you'll also help your wrists, ankles and the vertebrae in your spine retain bone mass--a plus for those with osteoporosis. And if you have a disability, a physiotherapist or a rehabilitation specialist can tailor a special program using ERT geared to your condition.

How to get started

Buy a book, video, take a class at your local community centre or hire a personal trainer for a couple of sessions to learn ERT movements properly (see resources below). Begin with the low resistance bands first (usually indicated by lighter colours--yellow and green). Combine the strength of the band, the number of repetitions and the pace for optimum results. The exercise benefits occur when you control the movements up and down. The slower you move, the better. With ERT, you can perform well-known weight-training exercises such as bicep curls, seated rows, bench presses, among others.

Special considerations

Before working with ERT bands, it's always a good idea to warm up first. March in place for about five minutes, or take a walk around your neighborhood. Keep a tight grip on the bands to prevent them from snapping back. Proper posture--straight back, slightly bent knees, shoulders down--is essential to deriving the most benefit from ERT. Whenever you do an exercise for the front of your body, be sure to do a complementary exercise for the back to balance your strength. Make sure you breathe easily during the workout. When you are finished, be sure to cool down with some floor stretches.

Resources

Strength Band Training by Phil Page & Todd Ellenbecker. ISBN 0-7360-5493-6 (US$17.95; CDN$28.95) www.humankinetics.com.

Many different kinds of stretch bands are available at your local sports shop. Two well-known products include Thera-Bands (www.thera-band.com) and Sissel Fit Bands (www.sissel-shop-usa.com).

Jo-Ann James, B. Ph.E, Medical Exercise Specialist and O.F.C. Certified Fitness Instructor, has worked primarily with women ages 45+ for more than 20 years in Toronto, Canada. www.vitalsteps.com