Monday, October 12, 2020

Why Incorporate Resistance Bands?


A good workout program is designed to work all parts of the body in a variety of ways so you don't do the same thing every day.  It should include cardio, functional moves, and resistance at a minimum.  Resistance training is also known as

Resistance training is defined as any exercise designed to improve muscle fitness by exercising muscles or groups of muscles through the use of an external form of resistance.

The exercises help build strength, power, and endurance.  This can be done by using cans of foot, bottles of water, resistance bands, dumbbells, bricks, your body weight or anything that causes the muscles to contract.  

Resistance bands come in a few different styles such as the flat band also known as exercise bands or strength bands.  They come in different lengths and different lengths because the thicker the width of the band, the more resistance it provides and come in six different resistances ranging from 1 with the least resistance to 6 with the most and are based on color.  The order from least to greatest is yellow, green,  red, blue, purple, black, silver and possibly gold. Since the bands are made of rubber, they can be looped around other things such as gym equipment or by itself.  The bands can also be shortened as a way to provide more resistance.

There are actually four types of resistance bands people have a choice of.  The first is the most familiar one that is just a strip of rubber with a certain width and length.  The second type has two handles with a long cylinder tube in between. The thickness of the cylinder tube determines its amount of resistance.  The third type is a braided tube which has four tubes braided together, which helps it last longer, especially when used outside.  Like the second one, it comes in different resistance levels.  The last type is the looped band one can easily loop around angles, legs, or use it folded in half.

Another great thing about resistance bands, is that they can be used to target various parts of the body.  For instance, bands can help build strength when being used in upper or lower body training.  They can also help increase flexibility and joint mobility while aiding in rehabilitation.  Furthermore, if you wrap one end around a weight while holding the other end down, it creates additional resistance and makes exercising more challenging. 

There are some great advantages to incorporating resistance bands into a workout routine.  First off, resistance bands act differently than weights because the bands provide constant tension causing your muscles to work harder to build strength.  In the process of setting the amount of resistance, you are building focus because if it the exercise is too hard, you can ease up on the tension a bit and if it is too easy, you can increase the tension by adjusting your hand holds.  Resistance bands also help improve a person's stability and core muscles at the same time so there is less chance of falling as you age.

They are light weight and take little space to store.  They also help with joints and use the more natural moves associated with functional training.  In addition, they allow people to combine moves into one so different muscles are worked at the same time, making a workout more efficient.  Resistance bands also allow the user to control the angle so you don't hurt yourself and their use encourages better workout form because one can't skip through the last few reps. 

If you travel a lot, resistance bands easily fold up and can be slipped into a pocket in your backpack so you can exercise on your trip because they have the reputation as a portable gym.  However, they do not replace the use of regular weights but are a good complement to their use.  

It is strongly recommended that beginners use resistance bands no more than two or three times a week with a full 48 hours between to give the muscles a chance to recover.  As a person becomes stronger, it is possible to increase the number of days using resistance bands per week.  I try to use them two to three days a week alternating with weights but I'm not always successful.  Let me know what you think, I'd love to hear.  Have a great day.

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