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Exercises I Can Do at My Desk Using Flat Resistance Exercise Bands
by Julie Preiss
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Overview
Resistance bands can help you strengthen and tone muscles while seated at your office desk. Select a chair without wheels for stability and without arms to allow maximum range of motion. Before starting, warm up by walking briskly around the office or up and down a staircase for 3 to 5 minutes. To begin your workout, sit up straight and contract your abdominal muscles. When exercising, exhale on the muscle contraction and inhale on the extension. Stretch before and after to prevent injury.
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Band Basics
Bands are available from low to extra-high resistance. Choose one that meets your level of fitness and increase resistance as you improve. To get the best results for all exercises, keep tension on the band when you contract the muscle and when you extend it. If the band slackens, you've lost the resistance. For some exercises, you may need to make a small loop with the band and tie a knot to keep it anchored around your foot or ankles.
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Strength Training Basics
The American College of Sports Medicine recommends at least two days a week of strength training targeting all muscle groups. Repetitions vary by fitness level, but a rule of thumb is 8 to 12 repetitions (reps) per exercise. Beginners should try to complete one set of reps per exercise. Add sets as your fitness level improves. Advanced exercisers should aim for three sets of reps per exercise.
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Upper Body
When exercising the upper body, start with the larger muscle groups first, like the back and chest. Once you fatigue the larger muscles, move to the smaller muscles like shoulders, biceps, and triceps. If you do a lot of typing at work, include wrist exercises to help prevent carpal tunnel syndrome. Suggested exercises include seated lat rows, chest and military presses, bicep curls, triceps extensions and wrist extension and flexion curls.
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Lower Body
You can rev up your body's fat-burning potential by working the large muscles in the lower body. Incorporate the gluts, quadriceps, hamstrings, hip flexors, calf muscles, and abs to get a complete workout. Keep your core muscles contracted throughout your workout to stabilize your body and strengthen your abs. Suggested exercises include lower back and leg extensions, inner and outer thigh abductions, calf lifts, and oblique crunches.
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Tips
If you're short on time, do upper body exercises one day and lower body the next. Give yourself at least a day's rest before working the same muscle group again.
Wear comfortable athletic shoes and weight-lifting gloves if your hands become sensitive to holding and pulling the band.
If you're new to exercising, check with a physician before starting a resistance training program.
