KC Craichy’s SuperHealth Podcasts: Resistance Training For Strength and Rehabilitation

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Posted on 1st November 2011 by admin in Super Health |SuperHealth Podcasts

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KC Craichy talks with elite fitness expert Dave Herman about using flexible bands for resistance training to strengthen and rehabilitate the body.

Audio Transcript

KC: Welcome to Living Fuel TV. I’m KC Craichy. Did you know a rubber band can actually improve your health? Is that possible? Well, meet special guest, Dave Herman. God bless you, Dave. Glad to have you back.

Dave: Me, too. Nice to be with you.

KC: So Dave is what I call the band man. Dave, can a rubber band improve your health?

Dave: Absolutely. I mean all the way from a ten year old child to a seventy year old adult.

KC: So obviously we’re not talking about the little rubber bands on your desk? We’re talking about some big bands and some really big bands, depending on whether it’s the child or the world class athletes that you work with.

Dave: Absolutely. The bands come in eight different tensions, eight different sizes. And they’re large rubber bands, so they look something like this. This is the second size up, and I’ve just designed a new line that is half the size of this and another one that’s a little bit thicker, and another one that’s a little bit thicker than that. So four in more of the shoulder’s line, and then they just start getting bigger, real thick.

KC: Now you’re asking yourself can I really replace my gym with a rubber band? Well, actually you probably could.

Dave: Yeah, you can.

KC: You got to know what this guy knows. That’s why we bring you here today because as we’ve told you in previous segments, Dave is one of the elite guys out there that the world class athletes come to to get better. So what you do is good for world class athletes, but it’s also good for someone sitting at home and wondering how they can use their house. They don’t have room for a whole gym. How can they use these to get more fit? Obviously, it works, also. I’ve seen videos of Lebron James with these massive bands jumping and dunking and so on. So it can be used literally at every level, correct?

Dave: Absolutely. Just in terms of transforming your body, the transformation, you can hook these bands around just about anything you want. If you want to do a little bit of biceps, you can, a little forearms, a little shoulders, a little rotator cuff. So you can do all types of stuff just sitting in a chair. It’s amazing. Even on a flight. You can do grip. I mean, really, elbow, all types of things just sitting in a chair.

KC: So what we’re able to do is we’re able to isolate the particular muscle that you’re looking to isolate.

Dave: Yeah, and also, too, it’s not only the muscle but it’s the tendons and ligaments. Bands are really good for creating stronger tendons, stronger ligaments. Actually, there’s a lot of science coming out now in terms of joints, tendons and ligaments, and the benefits of elastic resistance and promoting them and making them more healthy.

KC: Well, I think that’s very interesting because when you do a typical curl, you’re twice as strong this way as you are this way. So obviously the weight is not going to give you the best workout on the down as it does on the… You have to have a different weight going down as up, and a band can give you that kind of resistance.

Dave: Yeah, bands are more isotonic. They’re accommodating resistance. That means that as you were doing there with the bicep curl, if I come here, there’s absolutely no resistance. Like if I had a weight, it would be resistance on my elbows. So they’re good for joints because here with the joints they’re the most susceptible. If your arm is out, KC, that joint is in a little bit of stress. So right now with this band on there, there’s no stress on that, as the joint angle increases, the stress increases. So you’re less likely, they’re good for rehabilitation. They’re good for athletes, they’re good for elderly people, anti-aging population because they’re not going to stress out the joints.

KC: Well, you know, joint stress is what ends a lot of people’s weight lifting careers or weight lifting programs, joint stress. So that is a very important aspect. The other thing that you mentioned is that rehab. It’s huge for rehab because you can take… Go ahead.

Dave: No, you’re absolutely right. There is a whole lot we can talk about rehab.

KC: Go ahead.

Dave: Well, since they come in so many smaller tensions, you can graduate up. Instead of having a weight with 3 lbs to 5 lbs to 7 lbs, 7.5 to 10 lbs, you can have your bands so you can graduate up. So when you’re doing your rehab exercises, you can start with the really small, thin band, and as you get stronger just keep increasing with the band tensions. So for rehabilitation, they’re perfect.

KC: Well, I think it’s very interesting how you’ve incorporated this into your own training system where you actually have anchors that you’ve designed that’s going to be coming out soon. It’s fancy that you can do some remarkable stuff with.

Dave: Yeah, you can tie them onto just about anything, just sitting here in this chair. I mean, I could just do a nice little shoulder press, right? I could just do a nice little rotator … a nice little therapy exercise. I can do all types of different things. Strengthen those muscles for the scalp back there behind the shoulder.

KC: This is a small taste of what you can do with bands. Your imagination is really the limit there. You’re only limited by your imagination here. But I think it’s interesting how you do a lot of throwing and striking sports, so creating that muscle memory within a groove is got to be a huge advantage, too, other than just trying to swing and swing and swing all day long, because I suppose when somebody is just swinging that they don’t necessarily come on the same plane all the time. But I suspect if you used that tension in the right way that you’re going to create a groove or a muscle memory.

Dave: Absolutely. A lot of the instructors like David Leadbetter, brings the bands out, ties them on to the athletes, so the golfers as they’re making their swings, and he uses them to really increase that muscle memory in certain planes. Not what I do. I don’t do anything specific with the golf swing. I stay away from that.

KC: You’re the fitness guy.

Dave: I’m the fitness guy. I know what not to do. Try not to make mistakes. And you start dealing with athletes and messing with their technique as a trainer, you just have to be careful.

KC: I think that’s very wise. So just dance with the one that ‘brung’ you.

Dave: Keep it safe. And that’s the other point about the band, they’re so safe. These are not going to break. I’ve never broken one of these. Because it’s layered resistance, it’s layered rubber. Even if it gets a little nick in it, it’s not going to snap and break. So they’re extremely safe. And also one more point in terms of the rehab that we were talking about. You can take a band and loop it around the hand like that, and I can distract my wrist here, and by distract, I’m creating some space there in those joints, right?

KC: It’d be good for knees, it’d be good for elbows.

Dave: Anything. So you can distract traction and strengthen at the same time. Whatever angle you want to put that band on.

KC: Fascinating. Thank you, Dave.

David: Yes, sir.

KC: Well, we hope this was interesting to you, and we’re going to bring more specifics in future segments on how actually to use these bands in various ways. But thank you very much, God bless you, and have a great day.

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