Nowadays, resistance bands are becoming very popular and a great tool for the time-crunched, busy individual looking for a simple fitness solution. These resistance bands are flat strips of rubber which are relatively inexpensive, compact, and provide great versatility and variety to your exercises. Resistance bands are particularly helpful when you don't want any break in your exercise regime when you travel. It is not practically possible to carry around a complete set of dumbbells in your suitcase! This way, you can continue to be in the pink of health and stay in shape, no matter which time zone or situation you are in.
When it comes to firming up your muscles, a strip of rubber can do a lot more than you may expect. Though bands cannot provide as much resistance as free weights or machines, you can develop a surprising amount of strength and muscle tone with these. What is more, compared to all the benefits, exercise bands cost next to nothing!
Things You Should Know About Resistance Bands
Before you jump out of your seat and buy your resistance band, here are some things which you should know:
- Make sure that the band you are intending to buy is designed for exercising.
- It comes in several different shapes, such as circular or loop, figure eight, flat and wide, etc. Choose the one which is comfortable and suits your requirements best. Most people use flat and wide bands.
- In general, the shorter and/or the thicker the band is, the more resistance it provides (the harder it is to pull). In order to easily identify them, bands are color-coded. Usually, light colors indicate less resistance and darker ones denote higher resistance. Color coding varies for different brands, and you need to go through the instruction manual to get a better idea.
- You can purchase a set of three bands for efficient and progressive workout. Start with a low tension one, move on to moderate, and progress to a stronger band once exercise regime becomes easier.
- It is recommended that you buy bands at least 4 to 5 feet in length to increase your exercise options.
- You can wear weight-training gloves when you use resistance bands to increase the comfort and grip of your hands.
- Purchase latex-free bands if you have allergies.
Preparing for Your Band Workout
Now, you are all set for your band workout. Here are some tips for working out with bands:
- As with other forms of exercises, band workout also demands warm up before you perform these exercises. Try spot marching or jogging for 8 to 10 minutes, or walking up and down a flight of stairs to warm up.
- You can go for a whole body workout or divide your workout to focus different body parts.
- Complete each exercise in a sequence 12 to 15 times, until you feel the muscles working.
- Once your body adapts to the exercises, it is time to progress to the next level. Either you can increase the repetitions up to 20 times or shift to a higher resistance band.
- Before you finish your workout, make sure you do a cool down for 10 minutes with proper stretches.
Safety Comes First
Although band workout is relatively safe, you need to ensure certain things each time before starting your exercises:
- Before each set of exercise, check if the band is securely in place.
- If your band does not have handles, and a particular exercise requires you to hold the end in each hand, wind the ends loosely around your palm. If the band is wound too tight, there is the risk of cutting off the blood circulation to your fingers.
- If an exercise involves standing on the band, first place both feet in the center, then raise one foot and step about 6 inches away and place your feet (having 6 inches of band between your feet). This stance will provide stability and prevent the band from sliding out.
- As with any other exercise, do not overdo. If a particular exercise hurts you, stop and seek professional guidance.
Maintenance of Your Resistance Band
Realize that your resistance bands are subjected to stretching during regular exercise; therefore, maintenance and timely replacement becomes necessary. Keep in mind the parameters by which you can decide when to chuck out your old bands and get brand new ones.
- From time to time check for any tears or holes in your bands. You can do this by holding you band in front of a light source and look at them. At the first instance of the slightest tear, you should replace them. Otherwise, it may tear and snap at you in the middle of an exercise.
- You need to clean your flat bands if you use it quite often on sweaty skin. For this, just rinse your bands in clean water, drip-dry them, and store in a zip-lock bag with some baby powder in it. Before using it the next time, just shake off the powder from the band.
Many a times, you join the gym and embark on an exercise program very ambitiously, but a month or so down the line it just fizzles out. The reasons could be varied. The inability to keep up with the gym timings or the laziness to get there may work against you. Not any more... Now getting a toned body is just a step away. You don't need a gym - all you need is a band!
