Getting the Most Out of Exercising With Resistance Bands

Resistance bands are a versatile and effective tool for strength training and conditioning exercises. One of the main benefits of bands is their convenience and portability. They can be easily packed and taken anywhere, making it possible to maintain an exercise routine while traveling or away from a gym. Resistance bands are also low-impact and can help improve flexibility, range of motion, and balance. They provide constant tension throughout the entire range of motion, making them an excellent option for muscle activation and building strength. Furthermore, resistance bands are suitable for people of all fitness levels, as they can be easily adjusted to provide varying degrees of resistance. By using resistance bands as part of a regular exercise program, individuals can achieve a full-body workout that can help build muscle, burn fat, and improve overall health and fitness.

If you're on the road, or on those occasions when you just can’t make it to the gym but still want to exercise, resistance bands allow you to get an effective workout. You might be pleasantly surprised to learn that there are some exercises you can do with bands that are impossible with gym equipment and weights. Even though using bands is simple, it really does help to build strong muscles. All you need to do is grip the handles on the bands, place them under your feet, and use that resistance to give your body and incredible workout. Let’s look at some ways to incorporate resistance bands into your workout for some much-needed variety.

Safety First with Resistance Bands

1. Check the bands regularly – Most bands will last for about a year with regular use. You should, however, be checking for tears and worn areas every single time you workout. If you discover damage, toss them out.
2. Securely attach bands – The bands should be securely attached to the hands or any supports you use. If not, they could easily snap back and injure you.
3. Slowly build resistance – While weights are clearly marked, resistance bands aren’t always. Generally speaking, lighter colored bands offer less resistance than darker bands, so build up gradually as you grow accustomed to the resistance.
4. Allergy issues – If you have an allergy to the proteins found in latex bands, you should probably consider looking for latex-free alternatives.
5. Proper band storage – Your bands will last longer if they are properly stored and not exposed to strong light, oily substances, and extreme temperatures.

Resistance Band Advantages

1. Full range of motion – When you lift weights, your muscles are resting about half the time, With resistance bands the muscles work through the entire movement.
2. Improved balance – You need balance and coordination throughout a workout with resistance bands. That is certainly not the case when sitting at a bench press machine.
3. Injury recovery – Physical therapy is where resistance bands were first used. They are perfect for working on injured muscles that need time to heal.
4. Sports training – Softball pitches and tennis swings are just a couple of actions that can be imitated using resistance bands.

Sample Exercises

1. Squats – One exercise can work your entire lower body. Place the bands under your feet, which should be parallel, holding the ends of the band in your hands. Keep your midsection form and lower yourself down. Moving your feet further or closer apart can add some variety.
2. Push-ups – Start as though doing regular push-ups but put the band across your lower back and hold on to either end. Perform push-ups as normal after that, but if the resistance feels too much, keep your knees on the floor.
3. Side kicks – Place the band around your ankle and attach the other end to a doorknob. Standing a foot or so from the door, move your leg out to the side. This is a great exercise for the thighs.
4. Ab crunches – Using the doorknob again, kneel with your back to the door with the ends of the band in each hand. Lower your back over your hips, squeezing the abs as you do so.

Don't Stop Here

We've only scratched the surface of the possible exercises you can do with resistance bands. There are plenty more to be found online. Try a variety of exercises until you find the ones that best fit your workout needs and your fitness goals. Bands are an inexpensive, effective way to get an excellent workout when you can’t make it to the gym, or just don't want to. 🙂

RX Fitness Is Here To Help

If you think you'd like to add resistance bands to your workout routine and you'd like to discuss it with a professional, RX Fitness works with hundreds of personal trainers, coaches and nutritionists. We'd be happy to connect you with someone who can help. Or just stop by one of our three store locations and ask all the questions you want. We're here to help. And don't forget to check out Tim's best-selling book, Fitness Equipment – A Shopper's Guide, available at Amazon and other online book sellers as well as in our store.