The idea of going to the gym and exercising can be daunting for many people. They not only feel discouraged, but it also gives them an excuse to delay starting their fitness journey with things like, “I haven’t found a gym yet” or “I’m not feeling good about the new place” while these are valid concerns, but people can often use these things like a crutch. The answer to this is very simple. While you can exercise at home, without the gym equipment the progress may be slow, but with the help of this easy and accessible tool, you can make home workouts as effective as gym training. Elastic resistant training is a simple, easy, effective, and convenient way to stay in shape! Elastic resistance training is perfect for busy people, frequent travelers, home workouts, and anyone wanting to boost their current exercise. It's also great for seniors, youth, and those recovering from injuries. Regular exercise is key to better health and a longer life. Adding resistance training can speed up your metabolism, build lean muscle, and burn calories.

How Does Elastic Resistance Training Work?

Elastic resistance training is simple but scientifically sound. As the band stretches, the resistance increases, making your muscles work harder. This opposing force builds lean muscle, strength, power, and endurance. Unlike weights, which rely on gravity, bands offer more freedom of movement. Weights limit you to movements against gravity, but bands allow for many different exercises. The stretch of the band lets you control how intense your workout is. This means you can do functional, multi-directional movements that work many muscles at once

What Are Its Benefits?

Elastic resistance works your body in ways that weights can't. Because the band provides the resistance, not gravity, you need to use your smaller stabilizing muscles and core for better control. This improves your coordination, balance, and overall how well your body functions. Unlike weight machines that focus on single muscles, bands allow for natural, flowing movements. This makes the exercises smoother and avoids the jerky movements that weights can sometimes cause. This makes elastic resistance safe, effective, and good for everyone, no matter their fitness level.

Elastic resistance is a flexible tool you can use anywhere, home, the office, or even when you travel. Whether you're a beginner or a pro athlete, you can adjust the exercises to fit your strength and ability. These bands are light, portable, and cheap, making them a great choice for anyone who wants to stay fit without big, heavy equipment.

It Helps You Achieve Any Goal!

Elastic resistance training is perfect for all kinds of fitness goals. Whether you want to get stronger, improve your endurance or flexibility, or recover from an injury, these bands can help. You can change how hard your workout is by adjusting the band's tension and length. You can do exercises that target specific muscles, functional movements that mimic real-life activities, and full-body workouts. You can do everything from squats and lunges to rows and shoulder presses.

Elastic resistance bands offer several key advantages over weights. They're easy to carry, making them perfect for travel or working out anywhere. Bands are also much more affordable than weights or gym memberships. They're safer too, eliminating the risk of dropping heavy weights. Because the resistance is adjustable, bands are suitable for everyone from beginners to athletes. Finally, bands support natural movements, making them ideal for improving athletic performance and everyday activities.

Elastic resistance training is a great way to get fit. It's versatile, effective, and has many benefits. Whether you want to build strength, improve flexibility, or just be healthier, resistance bands are a cheap and easy way to do it. Start using elastic resistance and enjoy working out anytime, anywhere.

At 90, Japanese bodybuilder Toshisuke Kanazawa has built an age-defying physique that is a testament to his rigorous training of two hours a day for six days a week. Kanazawa is still able to compete against athletes decades younger than him.

The 19-time national champion recently appeared at the International Fitness and Bodybuilding Federation (IFBB) World Fitness and Bodybuilding Championships in Santa Susanna, Spain, on October 30, 2026.

Although he did not finish on the podium, Kanazawa remains committed to bodybuilding and hopes to compete once more at 93.

“I like to try doing things that nobody else has done, and more than anything I want to pursue bodybuilding for the rest of my life,” he told Reuters.

In interviews with Reuters and The Guardian, Kanazawa has described how he has modified his exercise routine, diet and prioritised recovery to maintain muscle strength as he grows older.

Toshisuke Kanazawa Still Strength Trains For Two Hours A Day

Also read: Whey Protein For Muscle Gain: Do You Really Need 1.6 Grams Of Protein Per Kg?

Kanazawa trains for approximately two hours a day, six days a week, at his gym in Hiroshima, Japan. However, his routine has changed with age. He no longer performs heavy exercises, including squats and bench presses, and prefers using weight-training machines instead of free weights.

He said machines allow him to control movements and adjust resistance according to his physical capabilities. “I do what’s best for me and my body at this age,” he told The Guardian.

His approach speaks about the importance of recovery when it comes to strength training in older adults. It also reinforces that exercise needs to be adapted to changing strength, mobility and recovery capacity rather than maintaining the same intensity throughout life.

Kanazawa Prioritises Muscle Recovery

Kanazawa says recovery takes longer than it did when he was younger. “It takes longer to recover from weights sessions than it used to, so I make sure I rest properly between sets and get around seven hours’ sleep a night,” he told The Guardian.

Adequate recovery is important because resistance exercise creates stress on muscles, which need time to repair and adapt. Older adults may also experience age related stress when it comes to muscle recovery and the ability to build muscle.

Also read: Why Is Excess Belly Fat A Health Concern, Even In People Who Appear To Have A Normal Body Weight?

Kanazawa's Diet For Muscle Building

Kanazawa attributes his physical conditioning to a traditional Japanese diet that he has followed since turning 50. His regular meals include:

• Brown rice: A source of carbohydrates and dietary fibre.
• Natto: Fermented soybeans that provide plant-based protein.
• Miso soup: A traditional fermented soybean-based soup.
• Raw eggs: He has also described adding a couple of raw eggs to his miso soup.

“This is something I’ve been researching and want to learn more about. But ever since I turned 50, I’ve been building muscle by eating a purely Japanese diet which includes brown rice, natto, and miso soup,” he said.

He also revealed that he has reduced his protein shake intake with age. “I used to have six protein shakes a day but now I have three. As I get older, it’s harder to stomach that much liquid,” he said.

Kanazawa has also given up meat and fish and says he has never smoked or consumed alcohol.

Also read: Leading Gastroenterologist Padma Bhushan Dr S K Sarin Shares Dos & Don’ts For Healthy Liver At Times Health Summit 2026

He Adjusted His Training Instead Of Stopping

Kanazawa’s return to competitive bodybuilding at 50 came after he had retired from the sport in his mid-30s. He said he wanted to encourage his wife, who had a chronic illness, and realised that he had lost some of his own strength after retiring.

He eventually returned to competition and went on to win several masters championships. He believes older people should not automatically give up activities they enjoyed when they were younger.

“I worry that too many of them give up on the things they did when they were younger,” he said. He added, “I want to be a bodybuilder until the day I die.”

Strength Training Tips For Older Adults

Muscle mass and strength naturally decline with age due to a process called sarcopenia. This can affect mobility, balance and the ability to perform everyday activities.

The World Health Organization recommends that adults aged 65 and older undertake muscle strengthening exercises involving major muscle groups at least twice a week.

Older adults should also include varied physical activity that emphasises functional balance and strength on three or more days a week. Exercise intensity and type should be adjusted to individual health, fitness and mobility.

India is facing a significant metabolic health challenge, with millions of people living with diabetes or prediabetes. The ICMR-INDIAB study estimated that 101 million Indians have diabetes and 136 million have prediabetes.

What is particularly concerning is that many people at risk may not appear overweight. They may have a normal Body Mass Index (BMI) but carry excess body fat, particularly around the abdomen, putting them at risk of metabolic disorders.

The ‘Thin-Fat Indian’ Phenotype: What Does It Mean?

This is especially relevant to Indians because of differences in body composition and a greater susceptibility to metabolic complications at relatively lower body weights. Research suggests that Asian Indians tend to have a higher body fat percentage, greater abdominal fat accumulation and relatively lower skeletal muscle mass than several other populations with a similar BMI.

This pattern is commonly described as the ‘thin-fat Indian phenotype’, also known as TOFI, or ‘Thin Outside, Fat Inside’. Genetic predisposition, early-life nutritional influences, physical inactivity and dietary habits can all contribute to this phenomenon. As a result, a person who appears slim may still have excess body fat, reduced muscle mass and an increased risk of metabolic disease.

Also read: Exercise Snacking: Short Bursts Of Squats May Build Strength As Effectively As Longer Gym Sessions, Study Finds

Why BMI Alone Cannot Reveal Excess Body Fat

BMI is a useful screening tool, but it measures weight in relation to height and cannot distinguish between fat and muscle. Body fat percentage offers additional information by indicating the proportion of body weight made up of fat. According to clinical guidelines from the Endocrine Society of India, body fat levels exceeding approximately 25% in men and 30% in women may be considered excessive in Indian adults when measured using Dual-Energy X-ray Absorptiometry (DXA).

However, these thresholds should be interpreted alongside age, fat distribution, muscle mass and other metabolic parameters. A normal BMI alone cannot rule out excess body fat or an underlying metabolic risk.

Visceral Fat: How Belly Fat Affects Metabolic Health

The location of fat accumulation is equally important. Subcutaneous fat lies beneath the skin, while visceral fat accumulates deep within the abdomen, surrounding internal organs. Excess visceral fat can release free fatty acids and inflammatory substances that contribute to insulin resistance, abnormal cholesterol metabolism and chronic low-grade inflammation.

Over time, these changes can increase the risk of type 2 diabetes, metabolic dysfunction-associated steatotic liver disease, hypertension and cardiovascular disease. In Indian adults, a waist circumference of 90 cm or more in men and 80 cm or more in women indicates increased abdominal adiposity and warrants further metabolic risk assessment.

Also read: The Changing Obesity Treatment Landscape: Where Does Bariatric Surgery Fit in the Age of Weight-Loss Drugs?

Can Dietary Changes Help Reduce Metabolic Risk?

Addressing this risk requires a shift in how we approach everyday nutrition and physical activity. Traditional Indian meals can sometimes be disproportionately high in carbohydrates, with rice, rotis and potatoes taking up much of the plate while protein-rich foods receive less attention.

Including adequate protein through dal, pulses, dairy, paneer, soy, eggs, fish or lean meat can help preserve muscle mass and support metabolic health. Carbohydrates do not need to be eliminated; instead, the focus should be on balanced portions, fibre-rich foods and overall dietary quality.

Resistance Training For Metabolic Health

Physical activity is equally important, particularly resistance training, which helps maintain skeletal muscle and supports glucose metabolism and insulin sensitivity.

While walking and other aerobic activities are beneficial, adults should also incorporate muscle-strengthening exercises at least twice a week. A combination of aerobic exercise and resistance training can help improve body composition and reduce metabolic risk.

Festive Eating And Metabolic Health

Festive seasons and weddings often involve frequent consumption of sweets, fried foods and calorie-dense meals. Occasional indulgence is not the primary concern; rather, repeated overeating combined with reduced physical activity can affect long-term metabolic health. Mindful portions, balanced meals and regular exercise can help people enjoy celebrations without consistently compromising their health.

Ultimately, the weighing scale tells only part of the story. BMI, waist circumference, body fat percentage, muscle mass and metabolic markers such as blood glucose and cholesterol should be considered together to obtain a more complete picture of health. India's fight against diabetes must go beyond weight loss and focus on improving body composition, preserving muscle and reducing excess fat. Looking thin does not necessarily mean being metabolically healthy, and recognising this distinction is an important step towards preventing diabetes and other metabolic disorders.

By Dr. Aparna Govil Bhasker, Consultant Bariatric and Metabolic Surgeon, Saifee Hospital, Mumbai

Finding an hour for the gym is one of the most common reasons people skip workouts. But what if short bursts of exercise at the office or home could deliver similar benefits?

A small trial from China suggests that splitting squats into short bursts throughout the day, a practice known as "exercise snacking", may build strength about as effectively as completing the same workout in one session.

How the trial worked

The study was published in the October 2026 issue of the Journal of Exercise Science & Fitness. It was led by researchers at Tongji University, including Rongxuan Zhai and Lejun Wang. The team recruited 45 male students aged 18 to 25, all with at least six months of regular weight training behind them.

Participants were randomly placed in one of three groups: fragmented resistance training, traditional continuous training, or no supervised training at all. For eight weeks, the two training groups squatted three times a week on a Smith machine under expert supervision, with the weight rising over time for each person. The fragmented group did three separate one-minute bouts of 20 weighted squats. The traditional group did one continuous session of 60. The total amount of work was the same.

What they found

Both training groups got clearly stronger than the control group. According to the study’s abstract, one-rep max squat strength beat the control group by about 20.6 kilograms in the fragmented group and about 28.9 kilograms in the traditional group. ScienceAlert reported that muscular strength, isometric squat force and relative muscular endurance improved in both training groups compared with the control group.

Also Read: Just Four Days Of High-Fat Diet May Increase Inflammation, Study Finds

The traditional group’s gains were larger on paper, but ScienceAlert reported that the difference between the two training styles was not statistically significant. “The present findings do not support the conclusion that traditional continuous resistance training is superior,” the authors concluded.

The one clear difference was enjoyment. Participants who squatted in short bursts reported having more fun than those who did one long session. The authors suggest that “dividing the same training volume into several brief sessions may reduce the perceived burden associated with prolonged exercise while allowing individuals greater flexibility to integrate exercise into their daily schedules.”

Why it matters

“Exercise snacking”, meaning short bouts of activity spread through the day, has become popular in recent years. Earlier research has mostly looked at aerobic activity such as climbing stairs or brisk walking. ScienceAlert noted that it has been linked with better cardiorespiratory fitness and blood sugar control.

This trial looked at resistance training instead. That matters because strength work usually means a dedicated gym session, which is harder to fit into a busy day. Breaking it into one-minute pieces could make it easier to start.

What the study can’t tell us

The trial was small, and the volunteers were young men who already lifted weights. They did one exercise, the squat, for eight weeks. The results may not apply to women, older adults, beginners or other exercises. Because the sessions were supervised, the study also can’t show whether people would keep up short bursts on their own.

ScienceAlert noted that the researchers had expected traditional training to build better endurance than the short bursts. That hypothesis was not supported here. The authors say longer studies in more diverse groups are needed.

The bottom line

For people short on time, this early evidence suggests that a few one-minute sets of squats spread through the day can do much of what a longer session does. It is a promising option, not yet a proven replacement for a full workout. Anyone with a health condition or injury should check with a doctor before starting a new exercise routine.