Resistance bands work by placing the muscle under resistance because of the strength of the specific band. There are various strengths of band that will create various forms of resistance.
You pull or push against the band stretching it out and then have to control it as it returns to its original shape. This action creates time under tension for the muscle which allows it to strengthen and grow.
Resistance bands can be used anywhere and can strengthen every part of the body. They also help to improve your flexibility, coordination, and range of motion.
Resistance Band Benefits
- Resistance bands will provide a stimulus to the muscle but, unlike free weights, won’t have a negative impact on your joints and tendons.
- Resistance bands target the muscles more directly and are safer for your body. You can also change the type of band you use to increase or decrease the intensity allowing for less or more intense workouts.
- They are small, portable, inexpensive, and can be used anywhere for a quick workout.
- Not only do they help you with your form, they also allow you to have better control of your exercise.
Types of Resistance Bands
The most basic type of bands will be multi-coloured and look like giant flat elastic bands – usually 10 to 15 inches long.
They also range in various intensities.
The colours can change but the general guide is:
- Yellow – lightest resistance
- Red – medium resistance
- Green – medium to heavy resistance
- Blue – heavy resistance
- Black – this is the heaviest resistance
You can also find bands that are long tubes with handles on each end. These can be looped around stable objects for more exercise choices.
Glute resistance bands are also very good for toning your glutes, bum and hamstrings.
How to Use Resistance Bands
When using the flat resistance bands you can hook the band around your ankles or mid-thigh. This will allow you to do exercises like squats, glute kickbacks, low-walks, jump squats, and side leg lifts. You can also keep the flat band around your mid-leg, lie and your back and do upward hip-thrusts to strengthen the hips and glutes.
With the tube bands with handles, you can now mimic many free weight exercises. Standing on the tube with feet shoulder-width apart allows you to grasp the handles and do exercises for the biceps and shoulders.
Lopping the tube around a stable object will allow you to perform rowing exercising, leg kickbacks, along with more bicep work. You can use bands for a full-body workout while switching between them to change the intensity.
Which Resistance Bands to Buy
You need to consider what your goals are before deciding which resistance bands to buy. If you’re looking for more specific muscle training, you may be better off with the tube bands with handles on them. This way you can replicate more free-weight movements you would do in a gym.
If you want to tone, perform circuits, or improve your fitness, the flat elastic bands can provide you with enough resistance for many workouts. You’ll want to buy at least three different varieties of band to get different levels of intensity. The AMMFitness bands are one of the most popular and most used bands out there. It can be a good idea to start with the tube bands and get familiar with this type of band workout before incorporating in other varieties.
Yes. Any time that you put your muscle under resistance it stresses the muscle. Your muscles respond to this stress by becoming bigger and stronger.
Resistance bands can be a great way to tone your entire body. There are endless amounts of exercises you can do with them which can lead to constantly changing workouts. You will always be able to challenge your body and this is the key to getting toned and fit.
Resistance bands can be a great asset to your stretching program. The resistance and elasticity of the bands can help you get a deeper muscle stretch. They can also help you stretch if you have flexibility issues such as having difficulty lifting your legs for a hamstring stretch.
You don’t want to use any harsh chemicals, or soaps as this can eat away at the rubber making your resistance bands weaker and prone to breakage. The easiest way to clean them is to wipe them dry with a damp cloth after use.
Even though resistance bands are a great workout, they won’t replace weights for full muscle development. When you use free weights, you recruit smaller stabiliser muscles along with strengthening your joints, ligaments, tendons, and bones. You can also have a higher amount of resistance with weights that you won’t get with the bands. Resistance bands are a great choice if you have any joint or ligament issues so you can still work the muscle without aggravation.
They can aid in weight loss if you’re using them to assist in calorie-burning workouts. Putting together a circuit of 4 to 5 band exercises with each exercise lasting 45 to 60 seconds for multiple rounds can be a great HIIT style workout. Think of resistance bands as a tool that can help you with weight loss check out our resistance band exercise & workouts guide for inspiration.
Resistance bands are a safe, easy, challenging, and convenient way to get fit. They help you build strength, muscle, coordination and add variation to your workout. They are great in a pinch if you only have time for a short workout. They are also easy to take anywhere making any place you go to your own gym.