Hello everyone! Welcome to my website! Today, I am going to get into Resistance Band training and what it is all about. Using resistance bands are a great form of exercise. They can be used in many ways. Such as strength training, various workouts, and for general conditioning.
Resistance bands can be used anywhere. You can use them at home or outdoors, at a park or even in your living room watching TV. Very little space is required for resistance band training.
What makes resistance bands so great is that they are so cheap. They don’t put a big hit on your wallet. They are also very light and compact. You can take them anywhere.
So to move forward, let’s get into resistance band training and what its all about!
What Are Resistance Bands?
First off, let’s define what resistance bands are? Resistance bands are basically elastic bands.
*Resistance Bands: Consist of flat pieces of elastic or rubber. They tend to be several inches wide.
*Resistance Tubes: These are round pieces of elastic or rubber. That has a hole in the middle, which gives you that tube shape. These tend to measure less than 1 inch in diameter.
They are both very similar. The both of them can be substituted for one another. Either way they provide the same purpose. Both types can be very effective, if used correctly.
Alright, now we know what they are and what they consist of. Let’s move on and discuss how they can be used.
How To Use Resistance Bands
Let’s begin by saying that it is important that you choose the right type of bands for your exercises. Resistance bands come in different levels of resistance, approximately from 2-96 pounds. Make sure to choose a resistance band that fits your fitness level.
Resistance bands can be used in many ways. You must first identify in which way you want to use them. You can use them for upper body, lower body or a total-body workout.
Once you have figured out on how you want to use them in your training. You must then decide whether you want resistance bands or resistance tubes. In my opinion, resistance tubes are better for a total-body workout. Most sets come with handles that attach to the ends of the tubes and also include a door anchor and ankle straps.
Once the decisions are made, you can start using them. Now I will explain how to use resistance bands safely.
1. Understand Light Resistance
Resistance bands are just like weights. There is only one difference. That difference is with a resistance band you are dealing with the tension in the band, as with weights you are dealing with gravity pushing down on your muscles. So with resistance bands you are creating tension from any direction.
Remember to start out light and work your way up slowly, be safe.
2. Determine resistance by the color of band
I know I didn’t mention this before, the pounds of resistance is determined by the band color. In most cases darker colored bands have heavier resistance and lighter colored bands have lighter resistance.
So deeply consider the color of the band, before developing a workout.
3. Make adjustments to the bands position to make workouts easier or harder
Depending on your fitness level, you can increase the tension of a band by tying a knot or a loop to shorten it, or just simply stepping on some of the band will shorten it as well. If, using an anchor you can move farther away to increase resistance.
To make the resistance lighter or easier. All you have to do is make the band more exposed. By doing this, you are giving the band more room to stretch.
Just remember that the resistance band will provide the most resistance, when it can barely stretch anymore and vice versa.
4. Move slowly through the movements to maintain good form
This is very important! This step will keep you safe and injury-free. Never rush through an exercise. All the movements throughout the whole exercise must be performed slowly and in a calm manner. Stay away from jerking motions. Make sure to be in control and focus on good technique and perfect form.
5. Maintain low-intensity and timing when using resistance bands
Make it your goal to do continuous work for a set time when using resistance bands. Most trainers prefer 20-60 second sets of work, without the band gaining any slack. You want to feel the burn as with any exercise. Especially for the last 2-3 reps.
I hope these steps give you an idea of how to use your resistance bands. Everyone has a different fitness level. Just make sure that you feel comfortable when using your resistance bands. Don’t over do it. Make sure to find your resistance level and go up from there. Be safe, use good form, and use slow-controlled movements.
Resistance Band Training
Resistance band training is great for beginner to elite athlete fitness levels. Anyone who is fit for exercise can easily implement them into their workouts. They are beneficial and can add great value to your body.
Resistance bands can be used in many ways. It all depends on your preference. When it comes to training with them, you must have a plan in place.
Now comes the point on how you want to implement them. Do you want to use them for injury prevention, rehabilitation or strength training? Resistance bands are effective in each area. Choose one that best suits your needs.
This part of the post is just going to be about general resistance band training. I will give basic exercises that can be done with resistance bands. That can be performed by anyone who is fit for exercise. There are books and videos that are available to you. That will go into more in depth of exercises and training with resistance bands. This post is just to help you get started and give you guidelines on how to use resistance bands.
There are limitless exercises that can be performed with resistance bands. It’s just a matter of picking and choosing which ones are the best fit for you.
My most requested exercises for the chest are chest flyes, resistance band push-ups and standing chest press. These will hit every area of your chest. Make sure to use slow fluid movements. By doing this you will get the most effectiveness out of your bands.
Resistance bands work great for shoulders! My favorites are front and side lateral raises, up-right rows and shoulder presses. There are many others, but in my opinion, these are the most effective. Your goal is to get results! Combine these exercises with your free weight shoulder workout and have defined shoulders in no time.
Once again the possibilities are endless. For back training with resistance bands, my favorites are seated rows and one-arm band rows. I’m telling you the basics. You can experiment with other back exercises, but the point is to get familiar with resistance bands and experience the benefits they provide. Back to the exercises, to try to gain some strength and muscle in this area you may have to use bands with more resistance, to really feel that burn. Make sure to use correct form and remember not to have any slack in your band.
Arm training with resistance bands is a great way to get that pump and feel that burn. My most considered exercises for arms is standing bicep curls, forearm extensions and hammer curls. For triceps training try triceps extensions, triceps kickbacks and overhead triceps extensions.
This is great training for both the bicep and triceps. One thing great about resistance bands is that there is always constant tension. Which means you are always getting that stretch and flex in each exercise you perform.
CORE (YOUR ABS)
Training exercises for your upper and lower abs are as follows: leg lifts w/band and anchor, reverse crunches w/band and anchor, oblique twists, kneeling crunches, side bends and knee-ups.
Those are my go to exercises for abs when resistance bands are involved. I suggest using a door anchor for most of these exercises. Every area is hit with some type of stretch or squeeze. You will definitely feel that the next day.
Remember to practice good form and slow movement. This will really increase the benefit of using resistance bands.
Resistance bands are just as useful for the lower body as they are for the upper body. Resistance bands are an all-in-one gym. You can use them in so many ways, it replaces all other equipment. All you have to do is just educate yourself on which exercises train which muscle group and go from there.
Now let’s get to resistance band training for the lower body.
The most common lower body exercises are as follows: standing calf raises w/band and anchor, squats, hamstring curls w/anchor and ankle straps, lunges, glute kickbacks and leg extensions.
These are the most common. Of course, there are hundreds more. Those exercises will definitely tone and tighten your legs. Only if done in moderation. If the exercise seems to get easier, just increase the resistance or shorten up the band. You must challenge yourself to get results.
Now you have a prominent idea of what exercises to use for each body part. You can now set-up your own training regimen. Now the path begins for you to get results for yourself and living a healthier lifestyle. Just remember to be safe and practice good form. Resistance bands work just a little different from free weights. They may take a little time to get used to. Overall, the value and benefit you gain from using resistance bands is definitely worth it. You gain much more than just strength from using resistance bands. A lot more is gained like flexibility, stability and it engages multiple muscle groups. All this can be done in a short period of time. So consider resistance band training, you will not regret it.
Of course, I wouldn’t leave you without giving you some final tips on resistance bands.
Final Tips on Resistance Bands
Tip #1- Always stretch before using your resistance bands. Warm-up your body before you begin.
Tip #2- Depending on your fitness level, start out with lighter resistance and as you get stronger increase resistance as needed. Remember from before that the bands are color coded. Each color represents pounds in resistance.
Tip #3- To get the most out of your bands, keep constant tension on your band at all times. Don’t allow slack between repetitions.
Tip #4- Finally, you don’t have to use one band all the time. You can use multiple bands together, to double or triple the resistance.
My Final Verdict
Using resistance bands are a great piece of equipment to use to get into shape. I for one use resistance bands in my training. I’ve wreaked the benefits greatly!! I’ve gained a lot of tone and strength in my body from the use of resistance bands. They are easy to use and are very versatile. All your body parts can be worked.
People of all ages can use them. Rather, you are coming off an injury or just trying to gain some strength and stability. Using resistance bands can help in every way. All you need to do is just gain some knowledge of what they are and how they are used. Just refer back to this post for some input. I’ve given you the basics of how to use them and what they are. Not every little detail is covered. To put it all together you know “What it’s all about!” You have examples of exercises for each body part. So you have a start, now get after it! Thanks for reading!
Please leave comments, whether good or bad. I don’t mind. I’m here to help you get to a healthier and stronger you!! Happy training everyone!