Strength bands, also known as resistance bands, are a workout tool that provides various levels of resistance through specific movements. Strength bands should be used as part of a well-rounded physical fitness program that includes strength training, stretching and aerobic exercise. Talk to your doctor before starting a new strength band program to make sure you have no restrictions.
Band Selection
Choosing the right band is essential to preventing injury while maximizing your workout. As a general rule, it is better to start with a lower resistance band and work your way up as you know you can safely perform the exercise. The lighter the color of the strength band, the less resistance it naturally offers. You can also shorten looser bands to increase the resistance. Smaller muscle groups such as the biceps naturally need lighter resistance compared to larger muscle groups such as the quadriceps or chest.
Frequency
The Centers for Disease Control and Prevention, or CDC, recommends strength training at least two times per week. You may work out all major muscle groups on the same day, but you should allow at least one day of rest and recovery for muscles you train. Resistance bands are one of the recommended strength-training regimens. While one set with eight to 12 repetitions per set is enough for most muscle groups, the CDC recommends two to three sets for maximum benefit.
Muscle Groups
Just about every muscle group can be worked with resistance bands. For exercises requiring the band to be anchored or looped around something, feel free to use your feet, doors, exercise balls or fence posts to create enough resistance in controlled movements. Common exercises include the biceps curl, triceps kickback, seated row, hip abduction, squats and hamstring curls.
Exercises
Always perform exercises focusing on form to prevent injury. The biceps curl starts by extending a strength band around your foot with one end in each hand. Hold the bands with your palms facing up and pull the bands up by bending the elbow.
The triceps kickback has the band positioned under one foot as you bend over and balance yourself on a bench. With your opposite hand holding the end of the resistance band, keep your arm near your torso parallel to the floor. Extend your arm straight back to contract the triceps.
A seated row is done on the floor with your legs extended in front of you and the band wrapped around your feet with ends in each hand. With your arms extended in front, pull them into your chest.
To perform squats, stand with your feet slightly wider than shoulder-width apart. Place one end of the band in each hand, with the band under each foot. Sit down until your knees are bent at 90 degrees.
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