Frequently Asked Questions
Do Resistance Bands Really Work?
Yes, resistance bands work to generate strength slowly after an injury, and for weight lifters, to produce strength as effectively as dumbbells. Dr. Ray says that resistance bands help to put a load on the movement (aka weight, more than just body weight), which research shows helps build muscle. “For example, a squat with a thera band around your knees is more effective than lifting the muscles and stability of the clamshell or legs lying on one side.”
Dr. Ray also points out that since the effect of the resistance band is minimal, this is the best way to start strength training for the first time. This is what makes them ideal for injury recovery or targets particularly strong muscles, especially on the day of recovery.
Of course, for the most round functional fitness, you want to challenge your muscles in different ways, so in addition to band exercises, you should also use dumbbells, kettle bells, barbells to increase strength.
What kind of resistance bands are there?
There are several types of resistance bands, including:
- Figure 8 Band: Ideal with one arm and double arm exercise to strengthen your arms, chest, shoulders and back. It can be used for total physical exercise as well as for focusing on your lower body with leg and glute exercises.
- Loop band: These bands are great for activating muscle groups that help improve muscle balance, control and stability by simply waking up less active muscles.
- Therapy band: Therapy bands are good for offering muscle resistance and mild resistance while dealing with injury.
- Small resistance band: These are small loop bands that are ideal for traveling, sitting in your gym or office. Also a great option for those who like to exercise away from home.
- Color band: The rings in the band can be used to stretch and / or accelerate the workout.
- Lateral band: The ankle cuffs attached to the resistance tube provide extra resistance when practicing lateral conditioning.
- Fabric band: These bands are made of fabric and often contain a strip of non-slip material that helps keep them in place. Perfect for short range of motion.
- Pull-up Bands: This type of band can help you get a pull up.
How do beginners use resistance bands?
Resistance bands are ideal for strength training for beginners as they are safer than free weights.
Start using light bands and work your way up to heavy resistance over time. If the resistance starts to get too comfortable, then it’s time to increase the resistance. Plan to change your bands every month or so.
As your strength increases, choose a heavier band or add more repetition to the workout. Dr. Ray recommends starting any exercise with 3 sets of 10 repetitions. If they are too tight, you need a light resistance band. If they are easy, grab a heavy one.
Some of the movements you can try to get started include a high plank with a leg lift (edit down to your knees and set the leg lift to one side at a time), modified side planks with leg lifts and fire hydrants. Are
Where to put resistance bands?
It depends on which muscle groups you are working on. If you want to target your glutes, for example, place the band around your legs just above your knees. Then, do squats or lateral tapouts. It helps provide control and resistance when you go down in a squat.
You can also loop the bands around your arms or above your elbows to provide resistance to your upper body, or around your ankles for lower body exercises.
Dr. Ray adds, “You can get creative with where you put the band on your body, or you can anchor it to the wall.” Another way to provide resistance is to loop the band around the anchor bar or handle, such as a door handle at home or a squat rig in the gym.
Are Resistance Bands Good for Therapy?
The most common use of resistance bands is for rehabilitation or muscle healing. During rehabilitation, you need to contract the muscle tissue and move your joints through light movements. Dr. Ray explains that it helps reduce inflammation, increase blood flow, and stimulate healing.
Mild resistance bands are very helpful here, as they are very soft on your body but allow your muscle fibers to work against the soft force and slow down the growth of muscle fibers.
By the last stage of tissue restoration, you will begin to move away from resistance bands and begin to load overweight tissues that closely resemble activities such as carrying heavy groceries or lifting your children. ۔ This should always be done under the guidance of a physical therapist so that you do not further damage your tissues, muscles and joints.
How often should you use a resistance band?
Use a resistance band on the same frequency you use dumbbells or any other form of weight. As with any exercise, it is a good idea to allow your body to relax between each session if you are working on the whole body.
Another option is to alternate between upper and lower body a few times a week. It allows muscle fibers to regenerate and strengthen without damaging them.