An exercise or resistance band is a handheld tool that allows you flexibility and versatility in your workout. Generally made from latex, the bands offer a bendable stretch material that allows them to withstand even the strongest resistance. Exercise bands can easily be transported in your purse or workout bag, so you can take them anywhere. You can use them regularly with your aerobic workout for the best results.
Exercise Bands
There are two main types of exercise bands, including long rubber tubes and those that are flat or ribbon shaped. Tube-shaped exercise bands are often used for strength or resistance training and provide maximum resistance for working out large muscle groups such as the shoulders, back and upper arms. Ribbon bands are widely used for stretching and leg exercises such as Pilates movements or strengthening muscles in the legs. Tube-shaped bands can be used daily, but because they are designed to strengthen the muscles and provide the most resistance, you should use them as you would hand weights or a weight bench, with only a minimal amount of repetitions per day up to three to five a days a week. This will prevent overuse and injury to muscles. Most exercise bands are affordable and can be found at fitness retailers.
Resistance Training
Resistance training with exercise bands allows you to eliminate the use of big bulky weights and weightlifting machines. The ribbon-style exercise bands give you versatility in resistance training. You can practice stretching before a workout by spending up to 10 to 15 minutes daily focusing on both small and large muscle groups. The flexibility of the bands allows you to move them to different areas and positions to get more out of your workout. You can also add strength training to Pilates and yoga by using a resistance band with your 30- to 90-minute workouts. You can also use the ribbon resistance bands more widely because they offer less resistance than the tube bands.
Target Areas
Exercise bands allow you to target specific areas. Some come with just the bands, offering more versatility, or with handles at the end. With handles, you can specifically focus on your upper body. This means you can spend up to 15 to 20 minutes a day targeting your shoulders, upper arms, biceps and triceps. Depending on your fitness level, you can choose bands based on their resistance levels, which range from low to heavy range. The more repetitions you do, the more strength you build up.
Health Benefits
There are many health benefits to using exercise bands as part of your fitness routine. Incorporating bands into a 30-minute workout up to five days a week may help prevent several health issues. You can help improve muscle strength and flexibility, which will help minimize body fat and reduce your risk for becoming overweight or obese. You will also reduce your risk for developing type-2 diabetes, hypertension, stroke and high blood cholesterol while shaping and toning your appearance.
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