If you're working toward toning up and getting stronger, strength training is probably already a part of your workout regimen. But how about stepping it up a notch? Try resistance band exercises!
From your shoulders to your back and your chest to your biceps – resistance band exercises help you engage all of your major muscle groups. With resistance bands, you can give your regular bodyweight workout an extra challenge! In addition, they're lightweight, affordable, and easy to transport.
Would you like to know more about these simple elastic bands? Let's talk about it.
What Are Resistance Bands?
First things first, what are resistance bands? Well, these bands are essentially elastic bands that are used for strengthening and physical therapy. By activating and toning the muscles, they help build strength.
Besides, with resistance bands, you can get an all-around strength workout at home just like you would with dumbbells, kettlebells, or free weights. The following are commonly used types of resistance bands:
- Resistance Bands with Handles
- Therapy Flat Resistance Bands
- Loop Bands
- Leg & Arm Tube Resistance Bands
- Power & Mobility Bands
Resistance Band Benefits
It's true that the gym is filled with dumbbells, machines, and weights of every kind. However, resistance bands offer many advantages over standard weights, which is why they have surged in popularity in recent years. The following are a few benefits of resistance bands.
Same muscle activity, less injury risk
Using elastic bands to train muscles provides a similar, if not greater, level of activity than weight training. And because there is less force applied to the joints, more stimulus can be provided to the muscles without causing injury. As well as these resistance bands are also great for anyone with joint pain or injuries, as they allow you to continue working out and performing exercises that you wouldn't be able to do with dumbbells.
Undoubtedly, strength can only be built through progressive overload, i.e., gradually increasing the load. However, increasing the set weights of dumbbells and barbells can make progressive overload difficult. And gyms usually increase weight by two to two and a half kilograms, which is a big leap when you're trying to advance.
In comparison, with bands, you can maintain control and form while adding less resistance. Depending on your preference, they can be used alone or in tandem with other gym equipment. Additionally, besides pulling-ups and dips, they can also help with full-body exercises.
Warmup & cool-down
It is essential to warm up before exercising. This way, you'll get more out of your training and reduce the risk of injury. So, when you use resistance bands for warmups, you can focus on the targeted muscle groups and prepare for the exercises you'll be doing.
You can also use them for stretching, mobility, and progressive resistance to work through similar movements in preparation for working out. You can use bands during your cool down for assisted stretching and light mobility exercises to ensure your recovery is on track.
During a variety of exercises, the constant tension of bands adds an element of body stabilization required to maintain form. Consequently, you will have to activate your core for balance often. Because you need to keep the bands from snapping back into place, the muscles get more stimulation and strength throughout their range of movement, and the bands reduce the possibility of inflating the workout.
Stronger & better athletic performance
Since power resistance bands provide increased load, variable resistance, and instability, they are highly effective for athletic training. It has been claimed by professionals in the strength and fitness field that using band resistance in conjunction with traditional training will produce strength gains over the long run.
According to a test using elastic tension on bench presses and back squats, bench press improvement doubled, and back squat one-rep max improvement nearly tripled. In summary, there was a three-fold increase in lower body power for the group using resistance bands compared with the group using free weights. It has also been shown that bands combined with weights significantly improve strength and neuromuscular performance.
Offers more exercise options
Dumbbells and barbells limit your body movement to vertical positions. However, using resistance bands, you can perform exercises both in vertical and horizontal positions. Rather than sitting down, you can do chest presses and back rows standing. Moreover, you can practice sideways movements, which are useful for everyday tasks such as swinging a baseball bat or golf club.
Mobility & assisted stretching
Tubes and flat bands are great for both post-workout stretches and pre-workout mobility exercises. During stretches, you are usually limited by your flexibility and range of motion, and many effective stretches require a partner to apply pressure. In contrast, instead of extending your reach and providing pressure, you can use bands to assist with stretching. In addition, you can wrap a power band around sturdy objects to improve ankle and hip mobility during squats.
When you travel, finding time for workouts can be difficult. However, a band can be packed easily in your bag to allow you to exercise outdoors or in a hotel room without carrying heavy equipment. Although they won't weigh you down, they'll still give you a full-body workout. Bodybuilders, fitness competitors, and models who need to increase their muscle mass before a show or photoshoot rely on these devices for the same reason.
The use of resistance bands is suitable for everyone! It doesn't matter if you're just starting your fitness journey or are an experienced professional – bands are a 'must have' and low-cost addition to your training schedule.
Though using them has many other advantages – our list is just a brief sample. All in all, you can perform better at home and the gym with a high-quality, durable resistance band set. Take a moment to browse the Rejuv Fit Resistance Bands section if you're looking for loop resistance bands! Our bands are available in various resistance levels, heavy, medium, and light, and they come in various colors and designs. Try them out! You have nothing to lose and a lot to gain!