Discover the benefits of resistance training with elastic bands. From muscle building to rehabilitation, learn how resistance bands can support your fitness goals.
If your fitness goal is to get stronger and define your body, you've probably already added some form of strength training to your training program. Are you ready to go a step further? If so, it's time to become familiar with resistance exercises using resistance bands.
What do resistance bands do?
They are essentially elastic bands that are often used for strength training or physical therapy. They help activate and strengthen muscles while building strength. Like dumbbells, kettlebells or other free weights, resistance bands offer a simple yet effective way to get an all-around strength workout at home.
8 Benefits of Resistance Bands
The good news is that no matter your physical health or fitness goal, these popular bands have benefits for everyone. In fact, a study from the "Journal of Physical Therapy Science" suggests that regular resistance band training can improve balance, mobility, muscle strength and falling ability. An excellent opportunity for the elderly to continue living healthily and independently for a long time.
Now let's delve deeper into the benefits of resistance bands.
1. Strengthen and strengthen muscles
When resistance bands are stretched, they create increasing tension in your muscles and cause them to contract. The further you stretch the band, the more intense the resistance becomes and the harder the exercise becomes. You can also create more resistance by holding the resistance band in a way that increases tension, such as bringing your hands closer together when performing arm movements, for example.
2. Exercises Relieve with Progressions
Resistance bands can also help you progress with difficult exercises. For example, for those who want to get better at pull-ups, simply attach the resistance band to the bar and under your knee or foot to work your way up to an unassisted version. As you perform the pull-up with the band, your weight is supported by the band, making the exercise more accessible.
3. Great for stretching
Have you ever experienced back or neck pain? Resistance bands can be used to provide relief from upper body pain through vigorous stretching exercises. For a great upper back stretch, try this exercise: Sit on the floor with your legs straight and tie the resistance band around your feet. Grasp the sides of the resistance band at shoulder width and gently arch your back away from your feet. You can also easily use resistance bands in your post-workout stretching routine. Using the rubber bands you can gently lengthen your limbs and reduce any muscle tension.
Do you feel stiff? Try this 10-minute full-body stretching routine.
4. Lightweight and portable
These bands are the perfect companion for people who want to exercise while traveling. They are extremely lightweight and can easily be stored in your suitcase or carry-on luggage.
5. Suitable for almost everyone
Resistance bands have long been a favorite for people recovering from muscle injuries or sports-related injuries. This is because resistance bands don't exert pressure the way weights do, keeping your joints—and everything in between—safe. Additionally, people of any age and fitness level can train effectively with resistance bands because many exercises and stretches can be performed from a seated position.
6. Great for recovery after injury
Resistance bands have long been a favorite for people recovering from muscle injuries or sports-related injuries. This is because resistance bands don't exert pressure the way weights do, keeping your joints—and everything in between—safe.
7. Protects your bones and joints
Resistance bands help your bones get stronger in much the same way as your muscles. Strength training in general can support your bones in building more cells and becoming denser, preventing conditions such as osteoporosis and back pain. Because rubber bands provide extra resistance, they increase the effectiveness of strength exercises and start the process of bone building. Using resistance bands for training can also reduce the impact of exercises, giving your joints a little more love.
8. Affordable
Resistance bands are cheap and cost anywhere between € 5-10. Just remember that the thicker the band, the more resistance it will have and the harder the exercises will be. Choose a diversity package so that you can always choose from different resistances.
How do you use resistance bands?
You don't have to change your usual exercise routine: resistance bands can be added to most bodyweight movements for extra challenge (or support). Plus, rubber bands are versatile, lightweight and portable, meaning you can take them anywhere and exercise anywhere, whether you're traveling or at home. They're also super affordable, so there's really no excuse not to invest in these pliable tires.
How do you choose the right resistance band?
Not sure which resistance band to choose? Choose a very elastic band first - that means light resistance - and increase the resistance level as you progress. In general, a thicker band means more resistance. It is then up to you to play with this resistance to make an exercise more difficult or easier. Whether you want to challenge yourself a little more or need some help with your workout, resistance bands are a great — and often overlooked — piece of fitness equipment. And because you can choose the band that's right for you, resistance bands can suit any fitness level, from the absolute beginner to the seasoned athlete.
Many brands including FFEXS offer a set with 5 tires. This way the right resistance band will always be there.
Types of Resistance Bands
Fortunately, resistance bands don't have to be expensive. Depending on the kind you use, you can easily find them for less than € 10. They come in all shapes, colors and sizes, usually based on their resistance level. There are different types of resistance bands for different types of exercises. With so much to choose from, you'll find it hard to get bored with at-home workouts.
Therapy Bands : Therapy bands are gentle on the body and are often used for rehabilitation purposes.
Mini Bands / Loop Bands : These are small bands that are best used to train the lower body. This type is popular with people who want to target their buttocks and thighs because it provides resistance while activating the muscles.
Figure-8 Bands : A figure-eight band is shorter in length and has soft foam handles that provide an easier and more comfortable grip. Ideal for strength training, sports conditioning and rehabilitation.
Tube bands / Compact resistance bands : Compact resistance bands have a tube of approximately 1.2 meters with two plastic handles at the end. They have the most varied uses and can be used to train both the upper and lower body.
Thank you for reading! And until the next one!