So you bought a band kit and you're eager to start using it... but is this the right way, and how is it going to impact your workout?
Resistance bands are highly versatile tools available in varying resistance levels.
Choosing the right band for your fitness level will be crucial when trying to achieve results with each workout.
Resistance Bands Uses
Resistance bands have a variety of uses
• To build strength - each band exerts a particular amount of force on your muscles when stretched and can be used in both upper and lower body training.
• To improve mobility - resistance bands are a great way to help you improve your flexibility, but you can also use them to improve joint mobility.
• For rehabilitation - bands have proved themselves essential for aiding recovery and are especially useful when it comes to working on hip, shoulder, and knee injuries.
• For weightlifting - resistance bands are also used in weight training. Wrapped around the ends of a weight bar, they make exercises more challenging so you can level up your one-rep max. Equally, they can be used with dumbbells for a similar reason.
• For pull-ups - resistance bands can also help you build up to doing pull-ups. Loop them around the pull-up bar and place your foot or knee inside the band to support your weight as you train.
Resistance Band Tips
1. Get the Right Kit.
Not all resistance band sets are created equal, so choose one that best suits you. Think about which band levels will be suitable for your workout plan and your fitness level.
Some bands come with different handles or anchor points to fit the user's style. If unsure of an exact kit, most instructors sell band kits in bulk, usually with a free exercise guide.
2. Start Low and Gradually Build Up Resistance.
It's important to choose the appropriate band level for your current fitness levels or needs.
Choosing too high of resistance can lead to injuries, so it's essential to gradually increase your load as you progress towards your goals. There are varying degrees of resistance, and it's best to start at the lowest level.
3. Gain Experience with Resistance Bands.
Typically, bands increase in resistance according to their width and thickness, so proper technique is essential during any exercise.
For example, a thicker band will be more challenging than a thinner one – so ensure you're choosing the appropriate level for your experience. With time, you'll gain the necessary experience to know how to properly use resistance bands to maximize your workout.
4. Stick with it!
It is important to give your body time to adapt to the new resistance. At first, you may not be able to complete all the repetitions or sets with the band. This is normal and to be expected!
Just like with any new workout routine, it takes time for the body to adjust.
5. Use a Partner.
When using a resistance band for the first time, many people find it advantageous to have a fitness partner or instructor present. This will ensure that you're able to choose an appropriate level and get started with the right technique from the beginning.
6. Use a Anchor Point.
In order to properly use a resistance band, you'll need an anchor point. This could be a door handle, a piece of furniture, or even another person.
Once you've chosen your anchor point, make sure the band is properly secured before starting your workout.
7. Warm Up First.
Before using a resistance band, it's important to warm up your muscles with some light stretching or cardio. This will help to avoid any injuries and prepare your body for the workout ahead.
8. Don't Overdo it.
When starting out with resistance bands, it's important to ease into things and not overdo it.
Remember to focus on proper form and technique, and gradually increase the intensity of your workouts as you get more comfortable with the band.
9. Cool Down and Stretch After.
After a resistance band workout, it's just as important to cool down and stretch your muscles. This will help to avoid any cramping or soreness, and will also aid in the recovery process.
10. Have Fun!
Working out with a resistance band can actually be quite enjoyable, so make sure to have fun with it! This is a great way to get fit without having to go to the gym, so take advantage of all that the resistance band has to offer.
Resistance Band FAQs.
What is the difference between a latex band and a fabric band?
The main difference between latex and fabric resistance bands is the level of resistance they provide.
Latex bands are typically stronger and offer more resistance than fabric bands.
Fabric bands are often used for lighter resistance exercises, such as rehabilitation or physical therapy.
What is the difference between a loop band and a tube band?
Loop bands are typically long, flat strips of latex or fabric that can be wrapped around your body or limbs to provide resistance.
Tube bands are cylindrical tubes of latex or fabric that often have handles on the ends. Both types of resistance bands can be used for a variety of exercises.
Can I use a resistance band if I have joint pain?
If you have joint pain, you should consult with your doctor or physical therapist before using a resistance band. They can help you choose the right type of band and exercises for your condition.
How do you know if you are using the right resistance level?
If you are able to complete more than 12 repetitions of an exercise with good form, the resistance is too light.
If you are unable to complete at least 8 repetitions of an exercise with good form, the resistance is too heavy.
Resistance bands can be used to provide low-impact resistance for any user, regardless of age or fitness level.
They are perfect training tools for people looking to increase their strength at home or on the go, with multiple levels of resistance available in one simple package.
Ensure you choose the right resistance band and focus on technique as you exercise, so you can continue to improve your strength and fitness.