Why Use Resistance Bands?

Should you consider using resistance bands during your fitness routine?

No matter if you’re new to exercising or an experienced weightlifter ou recovering from an injury The answer is yes!

Why should you utilize these and how?

Before we go into the benefits, let’s look over the primary kinds of resistance bands to help you figure out which one is best for you.

Which bands are resistant?

Resistance bands can be a method for strengthening and stretching your muscles, be it to improve your appearance, athletic performance or for physical therapy.

The benefits that can be derived from the use of bands for resistance

The gym is filled with dumbbells, machines, and weights of every kind. But resistance bands have numerous benefits that traditional weights won’t.

1. Similar muscle activity There is less risk of injury

According to research studies, training using elastic bands can provide the same, and sometimes more exercise to the muscles as weight training. A major difference is that they exert a lesser amount of force applied to joints, meaning that more stimulation is available to muscles and less risk of injuries. This is beneficial for people suffering from joint pain as resistance bands can let you continue training and perform exercises you aren’t able to do using dumbbells.

2. Greater muscle stimulus

The primary distinction between free weights and band resistance is that they have varying resistance used throughout the complete range of motion in an exercise. When using free weights, there’s actually certain parts of the exercise where the muscles don’t do the required amount of work due to gravity deficiency, such for example, at the top of an Bicep Curl. What is this, as per Dr. Jim stoppani is that when you use resistance bands “the muscle is receiving more resistance at the most powerful part of the range of motion, and thus is receiving more effective resistance that can help stimulate strength adaptations.”

3. Stabilization/core activation

The continuous tension of bands provides necessary stabilization for your body in order to keep it in shape throughout a variety of exercises. It also means that you’ll often have to engage your core muscles for stability. The requirement to prevent the bands to prevent them from snapping back will result in greater power and stimulation through the entire range of motion. Additionally, the force of the bands will reduce the possibility of cheating using momentum.

4. Strengthening and athletic performance

Resistance bands for power are highly efficient for training in athletics because of their increased workload, the variable resistance and instability. According to a study by thesportjournal.Org, “experienced power lifters as well as strength and conditioning experts have stated that resistance using elastic bands when combined with conventional training results in significant gains in strength over the course of several years”. One study using elastic tension on back squats and bench presses showed that the increase in bench press was more than doubled, and the back squat’s one rep max increase was three times greater when using bands. “the resistance band group’s average lower-body power improvement was three times higher than the free weight only group.”

Studies have also shown that using weights in bands enhances the neuromuscular strength and performance more than training with weights alone. They can also be used to perform training in agility and speed to perform various athletic activities.

5. There are more Options

Barbells and dumbbells are a good choice, but you’re limited to certain body positions within the vertical direction to make use of the power of gravity. With resistance bands, you are able to exercise in both the horizontal and vertical plane. For instance, you could perform a back or chest row while standing instead of having to sit on the bench. It is also possible to train sideways moves, which are great for sports like swinging a baseball bat , or a golf club, everyday tasks such as opening doors or lifting boxes.

6. Cheap

Because it is possible to do a variety of exercises using a single band, as shown in the above examples which means that you won’t require a lot of weights or machines. If you do your workout at your home, having a set resistance bands will help you avoid buying numerous expensive weights which also consume the space.

7. Perfect for rehabilitation

Tubes and bands of resistance have been found to enhance the strength, size and performance of muscles in those who are elderly and people who are in rehabilitation. Bands provide lightweight or heavy resistance, and can be applied in targeted methods for specific muscles. This helps protect joints.

8. Mobility and stretching

Any kind of tubes or bands works well for post-workout stretching and also for pre-workout mobility exercises. In general, you are restricted when stretching by your level in flexibility as well as range of motion and some effective stretching exercises require someone else to provide pressure to the muscles. It is better to employ bands for stretching in order to expand your reach and apply pressure, for instance when lying down hamstring stretch. Power bands can also be used for mobility when they are tied around an object that is sturdy for example, to improve the hip and ankle mobility during squats.

9. Ideal for traveling

It’s not easy to squeeze in workouts, or even locate a gym when you travel. Bands are an ideal solution to put in your bag , allowing you to work out in an indoor space or in a hotel with no heavy equipment. They’re not going to burden your luggage however they will give you a full-body, effective exercise. This is why they’re perfect for bodybuilders as well as fitness athletes, and models who require to pump their muscles before the event or photography shoot.

Who should wear resistance bands?

After having read about the benefits of using bands, it’s getting clearer that everyone could use them to help them reach the fitness targets they’ve set for themselves. Here are a few specific people who should be using bands and the reasons for it:

Anyone looking to gain muscles

If you’re seeking to increase strength and size it is possible to utilize bands instead of dumbbells or machines to provide a different and challenging stimulation to your muscles in order to increase their size. They can be added in barbell exercises to increase strength and neuromuscular endurance.

Anyone who wants to shed weight

Losing weight is easy by combining a healthy diet, cardio routine, and strengthening exercises. Include bands in your exercise routine, for example doing a full body circuit. It could be as simple as doing a chest press, then Squats using a band and the back row using bands. It will help create muscle and burn calories while at the same time and will allow you lose weight in the long run.

Older adults

Adults who are older than 60 years old The standard weights in the gym may be difficult and hard for your body. Resistance bands aid in maintaining the strength and muscle mass, without overloading the body. Studies show that exercise programs that use elastic tubes are an effective, practical method of increasing strength for people over 65. Johns hopkins medicine recommends using resistance bands to be among the best ways to boost bone strength and reduce the risk of osteoporosis.

Athletes

Bands can help athletes prepare for every kind of movement and help improve strength and power as well as to help prevent injuries. The 2004 champion of the national boxing championship, daniel sanchez, says, “as an athlete, I realized that there’s no better way to boost your speed and make you stronger than the resistance bands. They can be carried wherever you go and for a great workout wherever you go extremely important to my training, particularly when I shadow box as well as my speed of punching and toning without weight. When I was forced to choose between either dumbbells or bands I’d pick bands each time.”

Women who are pregnant

It is essential to exercise during pregnancy to increase the quality of sleep, energy, mood and also to prepare for childbirth. However, this isn’t the right time to begin intense weight-training programs. Bands of resistance and repetitions that are high (15-20) are excellent for mild muscle-toning. By using two medium and one light band allows you to work the most important muscles without strain.