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Use Resistance And Get Fit Faster by Lisa A. Leonard, Certified Fitness Trainer There are two forms of exercise: aerobic and anaerobic. Aerobic exercise increases your heart rate and improves the function of your heart and lungs. Running and walking (on a treadmill or outdoors), biking, stair stepping, elliptical training, swimming, and hiking are all cardiovascular or aerobic training. This kind of training is essential for weight control and will make a difference in your overall health and fitness. Anaerobic training involves weight training, using weight machines and resistance band workouts. Resistance training will increase your strength and muscular endurance. This type of exercises will also increase your muscle size. This will affect your appearance by giving your body shape and definition. Shaping and toning requires resistance training. You need to use resistance to shape and tone your muscles; running and jogging don't do that. Resistance training causes your metabolism to increase and burn up the extra fat you are so anxious to shed. Simply to maintain itself, muscle burns twice the calories fat does. Which do you need? The answer is - both. A complete exercise program will include both aerobic and anaerobic training. You can start walking today, and you have started your exercise program. For strength training, resistance bands are arguably the easiest and most effective equipment to begin using. These bands can take you through a full body workout. They require minimal space and are cost effective. Dumbbells are also an excellent way to strength train. They are a little more difficult to use correctly if no one is watching your form. Several models of Home Gyms are also available. They require more space, and most will not conveniently store under the bed when company comes. Resistance bands go where you go, which makes them a great option for business travelers and vacationers. Our Body Trends bands come in 5 levels of resistance. Body Trends Fitness Bands with Handles 1. These bands come with handles already attached. Whether you use both handles will depend on the exercise you are planning to perform. 2. If the door anchor is required for the exercise you are doing, simply attach it to the door following the instructions for door attachment. 3. Many exercises require you to stand on the center of the band, with the handles in either hand. Make sure that the tubing is secured under your feet before beginning each exercise. Door Anchor 1. Shut the loop webbing between the door and doorframe by inserting the entire anchor loop between the door and the frame, the door should open away from you. Close the door tightly on the loop and pull to secure. 2. Height adjustment of anchor. a. When performing exercises where the bands need to be close to the floor, place the mounting loop below the lowest hinge. Do not place the anchor under the bottom of the door, as doors vary in height. The band could pull free and cause injury. b. The band height can be adjusted by simply moving the bands up or down along the hinge-side of the door. Important Note: Always make sure the door is securely shut before beginning your workout. Kick it up a notch - Increasing Intensity 1. Beginners usually start with the yellow and red intensity levels. 2. Intermediates use red and green. 3. Advanced users (athletes) go with blue and black. As you get stronger and need more challenge, heavier resistance bands can be added to your workout arsenal. They are not costly, which makes getting toned and fit easy on your purse.