HOW EFFECTIVE ARE RESISTANCE BAND WORKOUTS?

If you are determined to get your fitness routine in, but aren't able to go into the fitness center, then you'll be outside and do some bodyweight exercises or perhaps you work out in your home gym that you have constructed! However, purchasing free weights or other fitness equipment could be expensive!

What's the best method to add an extra level of challenge to your workout, without costing you a fortune? Since lifting logs and pushing cars isn't the best idea is it?

When it comes down to exercise it is essential to add resistance for building muscles and bones that are strong. One method to add more resistance to any exercise and test your body with different exercises is to use resistance bands.

TYPES OF RESISTANCE BANDS

POWER RESISTANCE BANDS

Resistance bands for power, often referred to in loops, can be almost similar to huge rubber bands. They're typically 41 inches long as well as 0.18 inches thick. They have various thicknesses that determine the resistance (greater thickness means greater resistance). The most powerful degree of resistance that you can get is approximately 175 pounds!

These kinds of bands are ideal for any type of exercise that require body weight support like pull-ups, exercises that require the whole body, such as squats, exercise for physical therapy; dynamic warm-ups or static stretching to increase the range of motion. You can also attach them to barbells or free weights to provide an additional level of resistance for strength exercises.

TUBE RESISTANCE BANDS

Tube resistance bands, or bands with handles are designed for use in lieu of replicating gym equipment as well as dumbbell workouts. They can be easily attached to bars, doors poles, poles or any stable, solid object that is stationary. They vary in resistance between 10- and 50 pounds, and are typically most suitable for pushing and pulling exercises.

Miniature hip circle bands or hip bands are similar to loops but much smaller in dimensions. A majority of them will have a cloth around the band to keep the band from sliding (a frequent occurrence when using the use of rubber). The bands are used primarily for lower body exercises in order to generate more tension to your glutes, quads and hips. Mini bands are typically available in "light medium heavy, heavy, or extremely heavy" sizes that translate to 5-50 weights of force.

LIGHT THERAPY RESISTANCE BANDS

Light therapy bands are thin and long. They do not loop. can be as long as 7 feet and are used primarily to help with injury rehabilitation. These bands are excellent for providing low-impact resistance for injuries or trying to increase range of motion by stretching! They usually vary in resistance between 3 and 10 pounds.

FIGURE 8 BANDS

Bands in figure 8 are that are shaped like figure 8 featuring handles along both edges. They aren't as well-known like the ones mentioned earlier since their usage is restricted to mostly upper-body moves. They are ideal for exercises that require pulling and pushing and offer between 8 and 20 lbs of force.

What are the benefits of the use of BANDS?

Resistance bands are excellent for all workout routines since they're low-cost they are portable and are suitable for use in virtually any environment! They also provide excellent benefits for building muscles!

Bands are a great way to build muscle endurance and the ability to balance and increase explosiveness as well as flexibility, stability, mobility and can even boost the size of muscles and their strength. A meta-analysis found that when testing the bands against machines or free weights for increases in muscle strength of the upper and lower bodies There were no distinctions between the two methods. This suggests that bands provide the same increases for strength and endurance as weights.

Some studies have suggested that free weights are more effective in strengthening (which logically is true as free weights don't have any limitation on the amount of resistance which can be added) However, the majority of studies show that resistance bands are an equivalent exercise option in terms of increasing muscular strength and size.

They are also very helpful for those who are just beginning to lift. A study found that the use of resistance bands reduced body fat as well as increase muscle strength in the same way as free weights for obese or overweight people.

For those who are just beginning an exercise program to shed weight and boost their health the use of bands is an effective option to add more resistance, improve coordination in exercise and work on muscles without the risks of lifting weights that are heavy.

5 EASY RESISTANCE BAND EXERCISES

If you are looking for ways to add more resistance to exercises using body weights Here are five movements that you can begin with!

• Banded Front Squats
• Single Leg Romanian Deadlift
• Lateral Walk
• Side Plank High Pull
• Lateral Raise

1. Front squats with bands (using loop bands, or tubes resistance bands)

Place yourself on the center of your band with feet about hip-width apart, holding the other side of the bands with either hand. Bend arms in order to bring hands towards the ears and raise elbows till your triceps are parallel with the flooring... that's the starting position. Keep arms in place and your with your core engaged Bend knees, then sink your the hips until you are at a 90deg angle. Push through your feet to stretch legs before returning to standing.

2. One Leg Romanian Dead Lift (using loop bands Tube resistance bands as well as mini bands)

With feet stumbling, wrap a band on the outside of the right foot, and then hold it with your left hand. Then, hinge forward and kick the left leg back while pulling hips back (keeping them at a level) and keeping the an upright back and in a core-muscle connection, and come back to standing. Repeat on both sides.

3. Lateral Walk (using mini bands)

Place the band halfway around the quadriceps, or just above the knees, incline back in squat (90deg degree angle). Step right foot up and then move to the left-right foot after. Repeat both directions, shifting laterally from side opposite.

4. Side Plank High Pull (using mini loop bands, bands, or even resistance bands that light up for)

Begin in an inverted side plank by placing the band in the left hand lying on the floor. The other end is to the left. Maintain your plank position as you pull the band upwards with your right hand using your elbow to lead. Return to where you started. Repeat on both sides.

5. Lateral Raise (using loop bands or Tube resistance bands)

Stroll with feet in a straight line with knees slightly bent and then place the right foot in the middle of the resistance band . grasp each end (one ends in both hands). Bring arms up towards the sides until they are parallel with the ground (making an 180-degree angle). Slowly lower arms to the side of your body.

Resistance bands are a fantastic supplement to any exercise, whether you're a beginner lifter or an elite athlete. They are able to add different levels of strength to your compound exercises, test your strength and endurance by varying types of motions as well as increase your flexibility and strength. Because of their versatility they are able to be used in any environment. Furthermore, they're cheap and easy to move. A complete set of resistance bands for power (10-170 lbs.) is available for less than $100!

Also, if you're seeking an additional exercise challenge or are looking for a better replacement for equipment in the gym Resistance bands have been found to be as useful in comparison to freeweights!