What are resistance bands?
Although resistance bands vary in design, it can be confusing to find them. There are some very different uses for them but they're described holistically for ease in our lives. Is this a Resistance Band? Resistance bands are essential 'bands of a flat or curved shape. Initially, they were solely used to aid patients recovering from injury to return to active activities after injury. They have been created in surgical tubing. The devices have since been introduced into physiotherapy in the 1990's but have only recently begun to appear in mainstream exercise equipment.
Tell me the purpose of resistance bands?
Resistance bands are often used to strengthen the body and each band exerts the desired amount on your muscles when stretched. Improving the mobility resistance band can improve elasticity as well.
They could be utilized to improve the mobility of joints too. For rehabilitation, resistance exercise bands have been proven essential for recovery, especially effective for resistance training helping with mobility, strengthening and motion of the most shoulder and leg injuries.
Weightlifters use resistance bands as part of weight training. Wrapped in weights, these exercises are more intense and will help you increase your one-reason performance to a maximum.
Who should use RESISTANCE BANDS?
Every household should have a set of resistance bands in the closet. Why ? because they are a needed tool that every fitness enthusiast needs whether that's in every home, gym, or workout bag, these rubber bands are vital. After all, you can use them thanks to their array of uses.
Resistance band training is for all fitness levels, resistance bands aren't the same as weight training in the way that these bands aren't controlled by gravity. Resistance bands have a unique way of strengthing the muscle in ways that weight can, and that's why there isn't a person who doesn't find resistance bands useful. This is why you see them everywhere in the world of fitness..
Especially athletes use resistance bands as I said before the way in which resistance bands are used makes them important in many training routines. Often they are a vital component of any athlete's training program. Resistance bands can help train specific areas of muscle groups making them ideal for explosiveness exercises in athletics, mobility, sports and more.
Resistance Bands are also amazing for older people, seniors, pregnant women, and fitness beginners, as they are easy to use because you are not lifting heavy weights bands are a less risky fitness tool to use with a high reward.
After learning about resistance training it is likely that everyone is now using resistance bands to reach their fitness goals with the target to build muscle and strengthen joints and muscle groups.
Resistance bands are everywhere these days as the perfect answer for maintaining your fitness at home - In the gym, on Instagram, on Youtube, and at your friend's house. Even your grandma probably has a set of rubber fitness bands. However, you may be wondering, "What exactly are the benefits of resistance bands?" Well, this post will tell you everything you need to know.
TYPES OF RESISTANCE BANDS
Resistance Bands with Handles
These tube bands are the most common bands on the market as they are mostly used for working out a home, these bands can help build muscle strength and muscle mass. Foam handles are often 13cm in length and provide a good grip and allow for a mixture of exercises, mostly like the exercises you would perform in the gym using resistance machines.
Flat Resistance Bands (Physio Therapy Bands)
These bands are commonly used in rehabilitation and often found in physio rooms, often used by a physical therapist or sports therapist. The flat bands are as ther say in the description flat and wide, this makes them easy to wrap around feet or hands you can adjust the length of the band easily. Generally, these bands come on a roll and can be cut into smaller pieces. Often the use is for exercises and static stretches as the elastic are comfortable it allows extra stretch and elastic. These resistance bands are ideal for improving the range of motion and re-strengthening damaged muscle tissue.
Loop Bands
These bands are similar to therapy bands, but are smaller and form a closed loop. These are primarily used for strengthening the lower body like the legs and buttocks by keeping your muscles under constant tension. Can be used for upper body exercises but has many restrictions due to the size and length of the bands.
Leg Bands Resistance Bands
These are a training set some people know them as kbands. Generally, you have a set of 6 bands which are in the shape of tube, these bands can achieve 32 levels of resistance variations, such as leg bands with knee or ankle cuffs for lower body resistance band training. These are more athletes as they target muscle-specific or muscle groups and are limited in the variety of exercises that can be performed.
Power Bands
These are the biggest and bravest of the bunch the heavy-duty loop bands are not for the faint-hearted mostly popular for CrossFit and powerlifting training sessions. They can also be used for stretching and helping correct mobility issues, chin-up and pull-up assistance. Can also be added to barbells for an increase of resistance creating extra resistance to the exercise with variable resistances for weight training.
Top 10 Resistance Band Benefits
1. GET A LOW-COST WORKOUT
Whether you purchase a set or a single resistance band, the cost is minimal compared to any gym membership, a decent complete set with 5 different levels and a door anchor should cost around £20, which is an inexpensive cost for any gym or household. Some bands are even sold with a guided exercise program.
2. ADAPT FOR MULTIPLE FITNESS LEVELS
Resistance band sets come with multiple resistance levels, usually light 7lbs, medium light 15lbs, medium 25lbs, medium heavy 30lbs or heavy 35lbs.
You can adjust the amount of resistance during exercise by adding more resistance bands to the handles via the hook attachments this is the preferred way as you can easily track your resistance progress also by shortening the band and allowing less slack on the band.
EXERCISE YOUR WHOLE BODY
Most resistance band kits come with handles and ankle straps that allow you to train both your upper and lower body. You can complete compound exercises with resistance bands like squats which hit most major muscle groups in your body.
NOT THAT MUCH DIFFERENT FROM THE GYM
Resistance band exercises are based on standard strength training exercises. For example, Stand and hold both handles hand over grip, Start position keep your arms straight palms facing towards thighs with a slight bend at the knees. 2With you've straightened arms drawn up towards your head bend your elbows bringing your hands to shoulder height. This would replicate the upright row exercise.
SAVE ON STORAGE SPACE
You don't need a gym you need resistance and when you are limited in space and don't have any room for a home gym, a set of resistance bands is a perfect alternative that uses very little space. You can store the set in a drawer or place them in a shoe box making them ideal for any small space you want to convert into a fitness area.
6. EXERCISE ON THE ROAD
Because bands are so small and light the average set only weighting around 700grams which makes them nicely portable, resistance training equipment on the go is ideal for maintaining fitness when you are in a remote location. With the door anchor attachment, the resistance band sets have an option of over 50 different exercises like back row, chest press and bicep curls. You can set up in less than 2 minutes and get your training session done, never miss a day!
7. MIX UP YOUR WORKOUTS
You need to keep your sessions fresh, your muscles adapt to all new workouts and exercises. It's always important to never do the same workout twice, mix up your session with free weights, resistance machines, and resistance band workouts. These exercises all work your muscles in a slightly different way, try to keep your brain guessing!
8. EXERCISE YOUR BRAIN
Resistance band training is a way of strength training that helps improve your memory. A recent study at Sydney university found that regular strength training has a positive impact on the brain. Dr Kathryn Broadhouse, completed a 6-month trial to see the benefits of strength training and the regeneration of the brain. “Our research shows that strength training can protect some hippocampal subregions from degeneration or shrinkage for up to 12 months after the training has stopped,” read more here
9.REDUCE THE RISK OF INJURY
Resistance band training is a proven fitness training process for rehabilitation, also the other benefit is that you can train without the risk of dropping any heavy weights on your feet. Training with resistance bands is a safe option for exercise ideal for working out when you don't have a training partner
10. TRAIN WITHOUT LIMITS
As we have discussed previously the amazing benefits of training with resistance bands are mainly that you aren't restricted by weight or gravity, making the differences between free weight and using resistance bands exercises, both hugely effective.
For example, when using free weights you will know when you lift dumbbells for the bicep curl exercise the first movement always feels heaviest, then when you proceed midway through the movement the resistance drops and the weight seems lighter, if you complete the bicep curl with the resistance band this will work the alternative way, at the end of the exercise holds the most tension. People have been known to use free weights and resistance bands so that they get a full workout throughout the movement of the exercise.
WHO SHOULD USE RESISTANCE BANDS?
I hope that after reading about some of the benefits of resistance band training, it’s become clear that resistance bands aren't meant for the few but the many, anyone can use resistance bands, from athletes to elderly people.
