Do you need to use resistance bands for your fitness program?
No matter if you’re new to exercising or an experienced weightlifter and recovering from injury Yes, you can!
However, why would you want to use these and how?
Before we go into the benefits, let’s look over the primary kinds of resistance bands to help you figure out the best one for you.
Which bands are resistant?
Resistance bands can be a method for strengthening and stretching your muscles, to improve your appearance, athletic performance or physical therapy.
The benefits that can be derived from the use of bands for resistance
Yes, the gym is filled with dumbbells, machines, and weights of every kind. But resistance bands have numerous benefits that traditional weights don’t.
1. Similar activity of the muscle There is less risk of injury
According to research, exercising using elastic bands can provide similar , or sometimes greater muscular activity than weight training. The main difference is that it they exert a lesser amount of force applied to joints, which means more stimulation is available to muscles and less risk of injuries. This is an excellent option for those suffering from joint pain as resistance bands can enable you to keep exercising and doing exercises that are not possible using dumbbells.
2. Greater muscle stimulus
The primary distinction between free weights and band resistance is that they have varying resistance that is applied throughout the entire range of motion in an exercise. When using free weights, there’s actually certain parts of the exercise where the muscles don’t do many tasks due to the lack of gravity, for instance, 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 muscles are receiving more resistance at its most intense area of motion and is therefore receiving more effective resistance that can help stimulate strength adaptations.”
3. Stabilization/core activation
The constant tension created by bands provides needed stabilization of your body for maintaining form throughout a variety of exercises. This means you’ll often have to work your core to maintain stability. The necessity to keep the bands from snapping back to their original position results in more energy and strength throughout the entire range of motion. Moreover, the force of the bands will reduce your chances of cheating using momentum.
4. Strengthening and athletic performance
The power resistance bands are highly efficient in training for athletes 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 reported that elastic band resistance coupled with traditional training can produce improvements in strength for a number of years”. One study using elastic tension on back squats and bench presses proved that the bench press improvement was twice as high, while 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 greater than the free weight only group.”
The research also suggests that using weights in bands increases neuromuscular performance and strength greater than just weight training. These bands can be utilized for training in agility and speed for various sports.
5. Additional Options
Barbells and dumbbells are a good choice, but you’re restricted to specific body positions within the vertical plane of motion in order to utilize the power of gravity. If you are using resistance bands, it is possible to exercise in both the horizontal and vertical plane. For instance, you could perform the chest press or back row from a standing position instead of having to sit on benches. You can also practice sideways movementsthat are ideal for sporting activities such as swinging a baseball bat , or a golf club, routine tasks like opening doors or lifting boxes.
Because it is possible to do a variety of exercises using one band, as shown in the above examples this means that you don’t require as many weights or machines. If you do your workout at your home, a set of resistance bands will help you avoid buying many costly weights that consume the space.
7. Perfect for rehabilitation
Tubes and bands of resistance have been found to enhance the strength, size, and the function of muscles for older people as well as those who are undergoing rehabilitation. Bands provide lightweight or heavy resistance, and can be applied in targeted methods for specific muscles. This can also help protect joints.
8. Mobility and stretching
Any kind of tubes or bands works well for stretching post-workout, and also for pre-workout mobility exercise. Most of the time, you’re limited in stretches due to your degree in flexibility as well as range of motion and some effective stretching exercises require a third party to apply pressure to the muscles. It is better to utilize bands for stretching in order to expand your reach and also provide 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 hip and ankle mobility for squats.
9. Ideal for traveling
It’s not easy to squeeze in workouts, or even find a gym while you travel. Bands are an ideal alternative to carry inside your bag to allow you to work out in an indoor space or in a hotel without the need for heavy equipment. They’ll not 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 want to work their muscles before the event or photography shoot.
Who should wear resistance bands?
After studying the advantages of resistance bands, it’s becoming more apparent that anyone 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 who is trying to build muscles
If you’re trying to increase the size of your muscles and increase strength it is possible to make use of bands instead of machines and dumbbells to give a fresh and challenging stimulation to your muscles to help them grow. They can be added in barbell exercises to increase the intensity and performance of your neuromuscular.
Anyone looking to shed some weight
Losing weight is easy by combining a healthy diet, cardio and resistance training. Incorporate bands into your exercise routine, like doing a full body circuit. This could mean performing a chest press, then Squats using a band and an back row using bands. It will help increase muscle mass and burn calories simultaneously helping you shed weight in the long run.
Adults who are older than 60 years old The standard weights in the gym may be difficult and tough for your body. Resistance bands can help maintain the strength and muscle mass, without overloading the body. Research suggests that programs for training that use elastic tubes are an effective, practical method of increasing strength for older adults who are over 65. Johns hopkins medicine recommends using resistance band as being one of the most secure methods for increasing bone strength and reduce the risk of osteoporosis.
Bands aid in preparing athletes for all kinds of movements in order to increase power and strength, as well as to help prevent injuries. National champion in boxing, daniel sanchez, says, “as an athlete, I realized that there’s no better way to help you become faster and stronger than the resistance bands. You can carry them with you wherever you go to for a great workout regardless of where you are essential for my training, particularly when I shadow box as well as my speed of punching and toning, without any weights involved. When I was forced to choose between either dumbbells or bands I’d prefer bands every time.”
Women who are pregnant
It is essential to exercise during pregnancy to boost mood, energy, sleep and in preparing for the birth. But, this isn’t the ideal time to start intense weight-training programs. Bands of resistance and repetitions that are high (15-20) are excellent for light muscle toning. Utilizing only one light and one medium band, you can work the major muscles without strain.
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