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P.R.O. Bar
bands come in 4 color coded resistances. Yellow is the light
resistance, teal is the medium resistance, silver is heavy and blue is extra
heavy resistance. We recommend that you begin with the lightest
resistance and move up to heavier strengths ONLY when you feel your current
level is no longer challenging.
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Aim to perform 10 repetitions for each exercise. If
you find that the exercise is easy throughout all repetitions, you should
try performing that exercise with a heavier resistance band. If, on
the other hand, you find that the exercise is difficult by the 4th or 5th
repetition, you should return to a lighter resistance in order to gain
maximum benefit and safety. Ideally, you should find that the last two
repetitions of 10 (#9 and #10) should be difficult, but
attainable.
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It is ideal to give yourself 48 to 72 hours between
resistance workouts to allow the muscles time to rest between
workouts.
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Remember to cool down after any exercise! Make it a
habit to stretch all major muscle groups for at least 15 to 20 seconds per
muscle group.
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Concentrate on proper body alignment and posture throughout
all exercises. Remember the following key points.
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Wear will depend greatly upon frequency and proper
maintenance of your resistive equipment. The P.R.O. Bar System is
warranted from the day of purchase for 6 months. However, with proper
care and maintenance, they can last much longer.
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We reserve the right to void the warranty where we believe
improper care and maintenance exist.
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Refrain from storing your resistive equipment near direct
sunlight or heat.
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Sprinkle baby powder or talcum powder on P.R.O. Bar Bands
after each use to prolong their life.
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The P.R.O. Bar band are not toys. Keep away from small
children.
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The P.R.O. Bar is an innovative approach to resistive
training for all ages and levels of strength. Before beginning, it is
important to take time to review some important care and safety tips.
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Perform each exercise through a full range of motion
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Perform each exercise in a slow controlled manner
concentrating on the muscle(s) you are working. A good rule of thumb
is 2 counts (2 seconds) on the lifting phase and 4 counts (4 seconds) for
the return phase.
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Be sure to warm up properly before beginning any exercise
program.
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Remember to breathe properly throughout an exercise.
Remember to exhale during the most difficult phase of the movement and
inhale on the return phase. Never hold your breathe while exercising.
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Wear comfortable loose-fitting clothing that allows you ease
of movement and allows your body to breathe.
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Please read all the Reminder Tips for each exercise before
performing that movement so as to be sure you will be gaining maximum
benefit from your workout.
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Control each movement throughout the entire
repetition. Control the band, do not le the movement control
you. Do not rely on the momentum. Concentrate on the muscles you
are working.
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As with any exercise program, consult your physician and/or
physical therapist before beginning.
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People with hypertension (BP > or = 140/90) should not
perform high resistance work. Lighter resistance in a supervised
program is recommended. Resistance work is partially isometric and it
has a tendency to promote an increase in peripheral resistance.
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People with a history of shoulder injury, dislocation, or
creptus (the sound or sensation of something grinding or snapping) should
avoid resistance exercises without first checking with his or her doctor.
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Before each workout session, check bands for tears, small
pinholes, or any other signs of wear. If you notice any of these,
discontinue the use of these bands and replace them with new bands.
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Exercises that involve stretching the band in such a fashion
that they may snap towards the head must be avoided. Keep your face
turned slightly away from the direction of the movement when performing your
resistive exercise to assure safety.
