At personal training centers and YMCAs,
fitness pros tout the resistance cord

By Sarah Crump, Plain Dealer Reporter
Printed in the Plain Dealer, March 18, Arts & Life Section

Personal trainer Maureen "Mo" Dunphy leads a class at the YMCA of Greater Cleveland's downtown location. Though participants in this class are 65 or older, Dunphy urges all people she trains to use resistance cords.

The stretchy piece of tubing with a handle at each end costs about $10. But a resistance cord or band can make a million-dollar difference in a workout.

Joe Butler, whose Prescription Fitness Personal Training Center is in Bay Village, is a resistance-band fan because it offers an easy but thorough way to exercise. Just switch on your favorite sitcom or the morning news and start.

"You can watch TV while using the bands and get a whole body workout in 25 to 30 minutes," said Butler, whose Web site is www.prescription-fitness.net.

In addition, band work strengthens small stabilizer muscles supporting joints that are so easily hurt doing everyday chores. It's easy to see why this equipment got its start in rehab centers.

Prevention magazine tested five popular ways to get strong among 18 sedentary women: weights, resistance bands, Pilates, yoga, and body-weight exercises such as push-ups. In 12 weeks, the women using resistance bands had shaved 30 percent more inches off their stomachs, hips, arms and thighs than the other groups, averaging a total loss of 15 inches. They also had dropped 18 percent more weight -- an average of six pounds.

Why the spectacular success? For one thing, lightweight and portable resistance bands or cords can go everywhere.

"They're hassle-free," said Maureen "Mo" Dunphy, head personal trainer at the YMCA of Greater Cleveland's downtown location.

She uses cords with handles in all of her clients' workouts. Pack the cords "and you have a gym in a suitcase," she said.

Think those elastic bands are all stretch and no cardio? Go back and forth, working different muscle groups with your routine, and you'll feel your heart thumping, she said.

"You can create a cardiovascular circuit using the bands," she said.

But how do you use resistance cords?

First, they come in different styles -- round bands that look like big rubber bands, or cords with handles and long strips. All can be used about the same way. Resistance increases with the band or cord's thickness. Resistance also can be increased by wrapping each end of the band or cord around your hands or standing with feet farther apart.

Pat Berdysz, who oversees the YMCA of Greater Cleveland's health and wellness programs, demonstrated what's used at the Y -- a resistance cord with handles.

Resistance cords can be used while you're standing, sitting or lying down. These members of an exercise class demonstrate how to use the versatile cord.

Important: Exercises are most effective when the cord is held taut. Excess cord can be wrapped around hands.

Hold the band like a jump rope, and stand on it with both feet apart. Pull the cord behind you, up over your shoulders, or for less resistance, hold the cord at your sides. Squat. (To avoid injury, have a trainer show you the proper form, Berdysz said.)

Stand on the cord with both feet apart. While holding the handles waist-high or higher, take a slow series of side steps to either the right or the left.

Lie on the floor, knees bent. Put the cord under a foot, arch and extend your leg.

Sit on the band while sitting on a chair. Palms facing forward, raise the handles over your head with both arms at the same time.

While sitting on the chair, put the band behind the back of the chair. While holding the handles, straighten both arms, or one arm at a time to the front.

While standing, do bicep curls with one foot on the cord.

The more repetitions of each exercise you do, the more benefit. But don't get all wrapped up in how many reps you do, said Berdysz.

"Consistency is the most important thing," Berdysz said. "Not how much but how often you exercise.