How to Use Resistance Bands
Medically reviewed by Theresa Marko, PT, DPT, MSMedically reviewed by Theresa Marko, PT, DPT, MSWhether you’re working out in a gym, at home, or with a physical therapist, resistance bands can be a valuable fitness tool. These colorful bands are a cheap and convenient way to target many different muscle groups throughout the body. In addition, research has found them to be as effective as free-weight workouts in building strength.
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Before You Use Resistance BandsWhen starting an elastic band workout, it is important to understand the purpose of this fitness accessory. These bands can provide an oppositional force to train muscles as you work out. Routine strength training has the following benefits:Building muscle massElevating your high-density lipoprotein ( HDL) cholesterol (“good cholesterol”) and reducing low-density lipoprotein (LDL) cholesterol (“bad cholesterol”)Improving your self-esteem and cognitive abilityIncreasing your metabolic rateLowering your body weight and blood pressureStrengthening your bonesReducing your sensitivity to insulinBefore you begin to try them out, there are several important resistance band characteristics to consider:ColorExercise bands come in many colors. The manufacturer usually uses these to designate the relative resistance of the band. Each manufacturer has its own unique color scheme. It is best to consult the guide that comes with your bands before you begin your workout. GripMany resistance bands come in a roll and can be cut to your desired length using a pair of scissors. This type of band may be challenging to hold on to, especially for people who have a hard time gripping. In these situations, you may want to tie knots at each end of the band to make them easier to hold.Alternatively, some workout bands come with prefabricated plastic handles installed on each end. This version is much easier to hold and provides a nice option for people who have difficulty gripping the band. MaterialSeveral different materials are used to make resistance bands. Some versions are produced with latex, a natural substance found in the bark of rubber trees. Unfortunately, some individuals are sensitive or allergic to this material and should not use this type of band.Alternatively, many manufacturers also make bands with synthetic rubber products that are less likely to cause an allergic reaction. If you have a latex allergy or skin sensitivities, it is best to consult your healthcare provider before beginning a resistance band workout. How to Use Resistance Bands on Target Body PartsOne of the benefits of resistance bands is how versatile this piece of equipment is. These bands can be used to target a wide variety of body parts. Take a look at the sections below for ways to use your bands to activate your arm, leg, butt, back, and core muscles. To start, try doing three sets of ten repetitions of each exercise.
Advice for BeginnersAs long as the exercises do not cause pain, most beginners and experienced exercisers can perform the exercises below. Those who are new to strength training may want to use a lower-resistance band at first.
Biceps CurlCurls with a resistance band are an easy way to target the biceps muscle on the front of your upper arm, as follows:Stand on the middle of your band with your feet shoulder-width apart.With your arms hanging at your side and your palms facing forward, grasp each end of the band.Slowly flex both elbows as you bring your palms toward your shoulders.Return to the starting position by straightening your arms and bringing your palms to your side.Tricep Pull-DownsPull-downs activate your triceps. This muscle group, located on the back of your upper arm, helps extend or straighten your elbow. Perform them as follows:Tie a knot in the middle of a long band and place the knotover the top of a door.Close the door so the band is secure and grasp both ends ofit.Begin with your arms at your side and both elbows bent at 90-degree angles.Slowly straighten your arms both without allowing yourelbows to leave your side.Once your arms are straight, gradually bend your elbows andreturn to the initial position.RowsRows focus on the scapular muscles that surround the shoulder blades and help you avoid a rounded-shoulder posture. They are done in the following way:Knot the middle of a band and secure the knot in a door.With your arms extended in front of you, hold each end ofthe resistance band.Pull the ends of the band backward (like you’re rowing aboat) as you simultaneously squeeze your shoulder blades together. Be sure notto shrug your shoulders as you do this.Slowly release the pull as you extend your arms once again.Hamstring CurlCurls, done as follows, are an easy way to strengthen the hamstring muscles in the back of your thigh:Tie a resistance band around both legs near your ankles andlie on your stomach.Keeping one leg straight, slowly bend the knee of the otherleg as you stretch the band.When you cannot comfortably bend the leg any further, slowlystraighten it out again.SquatsSquats are a simple way to target the quadriceps, a group of four muscles in the front of your thighs. Do them this way:Stand on the middle of a long band with your feet heldshoulder-width apart.With your arms at your side, bend your knees and squat asthough you are sitting down in a chair.From this position, grab one end of the band in eachhand and stand up tall. As you do this, the band should stretch and provideresistance.Once you’re standing straight, lower back into the squat asthe tension in the band diminishes.Standing Glute ExtensionThis technique targets the gluteus maximus (buttocks) muscle on the back of your hip:Stand facing the back of a kitchen chair.Tie one end of a band around your ankle and the other aroundthe leg of the chair.Keeping your knee straight, move the leg with the band on itbackward as you extend at the hip. Be sure to keep your body from leaningforward as you do this.When you cannot extend your leg any further, return it tothe starting position.
Activity GuidelinesThe American Heart Association recommends performing resistance training, like with an elastic band, at least two times weekly. In addition, adults should do 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity weekly.
Resistance Band ModificationsA review of the literature found that exercising regularly with an elastic band reduced frailty and depression in older individuals. In fact, one of the benefits of resistance bands is that they can be used by a wide variety of groups, including the older adults, those with a disability, and people with chronic pain. In these populations, it may be necessary to make these modifications:Choosing a band with a lighter resistance to make theexercise easier to performTouching a counter or chair while you exercise to maintainyour balanceModifying the exercise to perform it from a sittingpositionReducing the number of sets or repetitions to enable you tomaintain proper form throughoutSummaryResistance bands are a convenient and portable way to incorporate strengthening into your exercise regimen. These bands, which are color-coded according to their resistance, have many potential benefits including increased muscle mass, enhanced bone density, and reduced frailty in the older adults. They can also be used to target a wide range of muscle groups in your arms, legs, back, and core. Read the original article on Verywell Health.
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