Benefits of Resistance Bands

Benefits of Resistance Bands

Benefits of Resistance Bands!

When trying to build muscle and tone your body, it’s a good idea to add resistance bands to your regular workout.

Resistance bands have all kinds of benefits and are relatively inexpensive.

If you are struggling with Arthritis adding resistance band exercises can help alleviate joint pain.

Another plus to adding resistance bands to your workout is that they are easy to take anywhere with you.

Also resistance bands can be used no matter what level of exercise you are doing.

Let’s take a look at the different benefits of resistance bands and the exercises to include them in at home.

The Benefits Of Resistance Bands

  1. When you can not make it to the gym or can not afford a gym membership, resistance bands are a great addition to your at home workout.Studies have shown that resistance bands have similar effects as free weights at the gym. It was actually shown that using resistance bands can reduce more body fat that free weights.Resistance bands can be particularly useful for those that are wheelchair or bed bound to get their much needed exercise.

  2. Incorporating resistance training help to rebuild muscles and increase bone density as well as improve flexibility, agility and coordination .Studies done on women have shown an increase in muscular strength as well as endurance from using resistance bands in their workouts. The study also showed that using resistance bands in your workout will improve your cardio and muscle performance.

  3. Resistance bands are great for rehabilitation as well, especially if you have Osteoarthritis. Using the best resistance bands during leg exercises will help strengthen the hips as well as the knees. A study done on people suffering from Osteoarthritis in the knees showed that using resistance bands during home therapy improved their knee function as well as their stability overall.  Another study showed that using resistance bands during hip rehabilitation greatly improved hip function as well as increased the strength of the gluteal muscles.

Resistance training vs. weight lifting

While resistance training and weight training have a lot in common studies have shown that resistance training has more benefits than weight training.

Free weights rely mainly on gravity while resistance bands do not.

This makes it so resistance bands have a higher potential for imitating both everyday movement as well as specific sports training movement.

Resistance bands provide resistance in any direction, whereas free weights only provide resistance vertically due to their reliance on gravity.

Due to resistance bands not relying on gravity to provide resistance, allows you to easily change which muscle group you want to focus on.

Another plus to resistance bands vs free weights is that resistance bands are lightweight and can easily be taken with you when traveling. Whereas with free weights, they can really weigh down your luggage and you may not want to bring them with you. Resistances bands can go anywhere you go so you do not have to sacrifice your daily workout routine.

Benefits of Resistance Bands

Lower body resistance training

  1. Leg extensions will work your quads. With this exercise you will place one end of the resistance band on the ankle and anchor the other end on a table or surface that will not allow it to slip or move from place. Start of with your feet hip length apart then raising one leg up, extending it out until the knee is straight then lowering it back to your starting position. Do this about ten times before switching legs.

  2. Squats is another exercise you can add resistance bands to. With this exercise stand with feet hip length apart on the resistance band. Pull the band up over the shoulders, crossing your arms for extra resistance. Keeping your back straight squat straight down, then stand straight back up to your starting position. This will work both your legs and abs.

  3. Lying leg curls are another beneficial resistance training exercise. just like in the leg extensions you will want to anchor one end of the resistance band to a secure support that will not move, while placing the other end around your ankle. Laying flat on your stomach just far enough away from your anchor that you have the right amount of resistance, bring your ankle up, bending at the knee, as close to your glutes as you can without causing discomfort. Slowly bring your ankle back down to the starting position and repeat for about 12 repetitions.

Strengthening the back

  1. Bend over rows are relatively simple, but very effective. Stand on the band with your hips back and knees bent just a bit. Pull the resistance bands up to your waistline. Your elbows should be at a ninety degree angle and your shoulder pulled together. Slowly go back to your starting position.

  2. Sitting rows are similar to bend over rows, except you will be sitting down with your back straight and your legs straight out in front of you, heels resting on the floor. With the band secured at the feet pull the band up to your waist same as in the bend over rows and back down.

Resistance training that works out the chest

  1. Push ups can be intensified by adding a resistance band. Place the band around your shoulders, holding the band in place with your hands. Proceed with your usual push ups. The add resistance will strengthen and tone the muscles in the chest.

  2. Bench presses do not always require the use of barbells. You can replace the barbell with resistance bands by placing one end of the bands around the legs of the bench then proceed with your bench presses. The resistance bands will provide the same or more resistance than the barbell.

Improved arm exercises

  1. Bicep curls can be improved by using resistance bands. Hold down the resistance band by standing on it. Bring the resistance band handles up to the shoulders, bending at the elbows, then slowly lower your arms back down to your sides. Repeat this for 15 repetitions at a time.

  2. Tricep kickbacks are another exercise to add to your workout. Position yourself as if you are about to do lunges, holding the resistance band down with your forward foot. Start with your elbows bent and tucked by your sides, then extend your arms out in front of you. Bring your arms back to your sides with your elbows bent just as you started off.

  3. Tricep extensions you get to sit down for. Place the middle part of the resistance band up under the seat of the chair. holding on to the resistance band handles place your hands behind your head, palms up. Stretch your arms up over your head in a full extension then lower your arms back down behind your head slowly.

Work that core

  1. Kneeling crunches are another effective exercise using resistance bands. With this exercise you will want to anchor the resistance band up high then kneel down facing away from the anchor. Hold the handles of the resistances bands at the front of your shoulders and crunch down forward and tighten your stomach muscles. Sit back upright and repeat this for 15 repetitions at a time.

  2. Reverse crunches, you will want to anchor the resistance band lower. Laying comfortably on your back put the other ends of the resistance bands around your feet, with your knees at a ninety degree angle. Bring your knees to your chest and then slowly return back to the same position as that you started in.

Overall Resistance bands are a great addition to your workout

Resistance bands have so many benefits when adding them to your workout that they are hard to pass up. As studies have shown resistance band benefits outweigh the benefits of free weights. So next time you do your daily workout try including resistance bands.

Resources:

https://bodylastics.com/elastic-resistance-vs-free-weights-by-jim-stoppani-phd/
https://draxe.com/exercise-bands/
https://greatist.com/fitness/resistance-band-exercises
https://fitness.mercola.com/sites/fitness/archive/2016/10/14/resistance-band-exercises.aspx

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