WHAT ARE RESISTANCE BANDS?
Resistance bands are a very versatile and useful piece of training equipment. They are normally made of natural latex and can be used to build muscle and strength for aesthetic purposes, sporting performance, and physical therapy.
One of the key advantages of resistance bands is that they are very easy to use and easy to keep anywhere.
DIFFERENT TYPES OF RESISTANCE BANDS
Mini Loop Bands (Booty Bands)
There are different types of Mini Loop Bands. Some of the ones available are:
- Fabric Mini Bands: These are washable and made out of a combination of fabric with an underlying layer of elastic. The advantage of these kind of bands is that they don't roll up or down, they provide similar resistance to the mini-loop booty bands and they do not snap.
- Fabric Hip-Bands: These are a bit heavier (more resistance) and typically have a non-slip layer on the inside. Similar to the Fabric Mini Bands, these don't roll up or down and can be washed.
- Latex Mini Bands (Booty Bands): These are the most common type of mini bands. They typically come in sets of 5 and provide different resistance levels.
Cross-training and powerlifting are two of the most popular uses for these heavy-duty loop bands. They can also be used to stretch and correct mobility issues, add variable resistance to strength training and assist with pull-ups.
These bands are extremely versatile. They can replicate many of the movements that are typically executed using dumbbells, for example: Bicep Curls, Tricep Extensions, Lateral Raises, Chest Flys and many more..
Long Resistance Bands with Handles
These bands are generally used for exercising and increasing muscle mass and strength. The handles, therefore, provide a secure grip and allow you to perform a wide variety of exercises that can simulate those you perform at the gym with free weights and machines. Carabiners are used in stackable resistance bands to allow the user to mix bands, attach them to poles and other accessories and increase or decrease the resistance level as desired.
Therapy Flat Resistance Bands
Tube Resistance Bands
Although they are still practical and can be used in a similar way to the power bands, these types of resistance bans are usually a bit riskier given that many of them just have a single layer of latex that can easily snap.
ADVANTAGES OF USING RESISTANCE BANDS
Sure, the gym is full of dumbbells, machines and weights of all kinds that can help you with strength and conditioning. However, resistance bands also offer a broad range of benefits when incorporated in your workouts.
Here are the top 9 advantages of using resistance bands in your workout regime:
LESS CHANCE OF INJURY WITH GREAT AMOUNT OF MUSCLE ACTIVITY
Training with elastic bands produces equivalent, if not more, muscular activity than lifting weights, according to strength and conditioning. One significant distinction is that it applies less stress to the joints, allowing for more stimulus to be sent to the muscles while reducing the risk of damage. Resistance bands may continue working out and executing activities that you couldn't do with dumbbells, which is fantastic news for everyone with current ailments or joint problems.
GREAT MUSCLE STIMULUS
The band's continual tension adds an aspect of body stabiliSation that is essential for so many exercises to preserve form. This also implies that you'll have to use your core a lot to stay balanced. Because you have to keep them from snapping back into position, you get more stimulation as well as strength throughout the entire range of motion, and the pull of the bands limits your ability to abuse.
IMPROVED STRENGTH & ATHLETIC PERFORMANCE
MORE EXERCISE OPTIONS
IDEAL FOR REHABILITATION
STRETCHING & MOBILITY
PERFECT FOR TRAVEL
WHO SHOULD USE RESISTANCE BANDS?After reading the advantages of bands, it should be evident that everyone can utilise them to achieve their fitness goals. Here are a few examples of who should use them and why:
ANYONE TRYING TO GAIN MUSCLE
You can utilise bands instead or alongside dumbbells & machines to create a novel and demanding stimulation to your muscles for growth if you want to gain muscle mass and strength. You can also use them to boost the intensity and neuromuscular efficiency of barbell and dumbbell movements.
ANYONE WHO WANTS TO LOSE WEIGHT
When you combine a good diet, exercise, and workouts, you can lose weight quickly. Bands can be used in a full-body circuit to add variety to your training. Doing a resistance band chest press squats with a band, and a back row with a band might be an example of this. This will help with weight loss in the long run by burning calories and building muscle simultaneously.
Even though weights should be a staple in everyone's exercise routines, weights can also be tough and harsh on the body of older adults who experience joint and bone issues. Resistance bands allow you to retain muscle mass and strength without overloading. According to research, resistance band training regimens are a realistic and practical way to increase strength in people over 60. Resistance bands, according to Johns Hopkins Medicine, are one of the best ways to increase physical activity, which can lead to weight loss.
Resistance Bands assist athletes in preparing for movements in all planes, both to develop strength and power and prevent injuries. "As an athlete, I discovered there was nothing better out there just to make you quicker and stronger than resistive bands," says 2004 National Boxing Champion Daniel Sanchez. You can easily carry them with you during travelling and get a decent workout - very vital for my training, particularly with shadow boxing, striking speed, and even toning without the need for weights. If I had to choose between bands and dumbbells, I'd go with bands each time."
Exercise is essential for increasing energy, sleep, mood, and preparing for childbirth throughout pregnancy. This is not, nevertheless, the time to start a rigorous weight-training regimen. For light muscular toning, strength exercises and high repetitions (15-20) are ideal. You may target all of your critical muscles without effort by using one light and a medium band.
As discussed in this article, there are a lot of benefits to including resistance bands in your daily workout routines alongside or even as an alternative to dumbbells.
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