There are so many different machines, bikes, weights, and ropes available in the fitness world that one can end up lost trying to figure out what is truly effective and what is better left unused. When it comes to the use of resistance bands, are they effective?
Resistance bands are effective because they offer a full-body workout, variety with workouts, can be used alone or with other equipment, vary in their difficulty period, work for any fitness level, are safe, and can be taken anywhere.
When thinking of the purpose of resistance bands, many tend towards their use within physical therapy. In this realm, they are used to engage and strengthen muscles that are difficult to reach through the use of this low-impact method. However, if resistance bands can be used to strengthen and engage muscles in this setting, can they be an effective form of strength training? Read below to find out how resistance bands are effective.
How Are Resistance Bands Effective?
When it comes to building strength and enhancing the structure of your muscles, it is important to engage in weight-bearing exercises. Through this process, your muscles are broken down and then restored, which leads to the development of muscle that is not only larger in size, but stronger. If resistance is one of the key aspects to muscle development, then it would be natural to assume that resistance bands are effective. Take a look below to find out how.
Resistance Bands Offer a Full-Body Workout
One of the biggest disadvantages of using machines for strength training or working out in general, is that they tend to work only one muscle group and are not capable of going outside of that particular group. With resistance bands, they are so adaptable that you can use them on just about any major muscle group and get an incredibly targeted and effective workout. This makes resistance bands appealing because you aren’t confined to one particular exercise.
Resistance Bands Offer Variety
Speaking of the adaptability of resistance bands, because of this, they also offer a huge amount of variety when it comes to exercising. One band can perform dozens of different positions and workouts, which makes it not only good in and of itself, but enables individuals the ability to bring in this tool with other workouts, machines, or free weights to either amplify what they are already doing or gives them the ability to mix things up.
Resistance Bands Are Great Used Alone or With Other Equipment
The beauty of resistance bands is that they do well when used on their own, but they are a great tool when combined with other equipment. If you find that using free weights to increase your muscle mass within your biceps is beginning to stagnate, add in a few bicep workouts with a resistance band to get other parts of that muscle group engaged and working. By doing this, you are able to escape lulled periods when it comes to your physical progress.
Resistance Bands Vary in Their Difficulty Period
With any machine or free weight workout, you are going to feel the most intense resistance and pressure and the very beginning of the exercise. This is effective, but what is great about resistance bands is that the pressure is actually felt at the end of the motion. Because of this, users must be incredibly conscious of their form throughout the entirety of the movement so that they are able to put in the max amount of effort when the resistance band is most taut.
Resistance Bands Work for Any Fitness Level
It can be intimidating to pick up a set of free weights for the first time and it can be discouraging to see that a machine doesn’t have enough weight for the workout to be effective. This can cause individuals to shy away from various workouts or can cause them to be left wanting. The great thing about resistance bands is that they work just as well for beginners as they do for those who have more experience behind them, producing a very adaptable tool.
Resistance Bands Are Safe
One of the biggest problems of using items like free weights is that they can be dangerous when used alone, especially if you are working with heavier sets. Resistance bands are beneficial in this way because users are able to take this tool that is incredibly light and use it without having to worry about serious injury. This means that individuals are able to use this item alone without having to worry about a spotter there to assist them if anything were to go wrong.
Resistance Bands Are Inexpensive
When you get into the fine details of creating a home gym, the cost can very quickly add up to something that many people simply cannot afford. Workout equipment is expensive, but when it comes to resistance bands, they are not. You are able to get a full-body workout with an item that costs next to nothing compared to other big ticket gym items. This makes working at home much more realistic for those who are needing to stay on a budget.
Resistance Bands Can Go Anywhere
One of the biggest problems of working out can be finding a place to make it happen. When you are home and have your local or home gym available, it’s no problem to get your workout in. However, when you travel or simply can’t make it to the gym for a period of time, there’s no way to take big bulky equipment with you. Resistance bands are small rubber items that take up about as much space as a few tissues, making them the king of portability.
Keys to Effective Resistance Band Use
Knowing the different ways that resistance bands are effective physically and practically, it’s not hard to see that this tiny tool is a great option for those looking for something effective, compact, and inexpensive. Just as any other workout machine or method though, there is a proper way to use resistance bands which will allow users to maximize their results and goals. To know the keys to effective resistance band use, take a look below.
Multiple Resistance Bands Are Needed
Just as you need a variety of different workout machines or varying weights with free weights, you also need to have multiple resistance bands that offer various levels of resistance. There are multiple colors that offer varying amounts of weight from anywhere from 15lbs to 50lbs. You should have anywhere from three to four bands so that you have lighter resistance for muscles that require such or a stronger resistance for muscles that need a bit more.
Allow Time for Acclimation
Resistance bands may seem very simple at first glance, but it can take some time for users to not only get familiar with how they work, but also how they work best for their body. Give yourself time to acclimate to this tool and allow your body time to do so as well. With more use, you will become more comfortable with how resistance bands operate, but also how your body reacts to different bands and different workouts.
Find the Center
One of the biggest keys to using resistance bands with many different workouts is using them in a way where they are always equal in length on both ends. Because of this, it can be very helpful for users to physically mark the center of their bands so they aren’t constantly checking for equality on both ends. Therefore, mark the center of your band or even use a mirror when in the middle of a workout to check its positioning.
Check for Wear
Resistance bands are made from high-quality rubber that is designed to weather well under pressure. Because of this, resistance bands doing incredibly well holding up to not only the test of time, but prolific use. Even so, bands do wear down and if you don’t check on the structure of your bands, they could snap when in the middle of your workout. Therefore, always be sure to check for any small tears or signs of overstretching, as they will then need to be replaced.