A RESISTANCE BAND may look fairly benign, but it works the body in a similar way to a pair of dumbbells, so it’ll count towards your weekly strength training quota. However, a band – whether used on your arms, legs or core – has a real advantage over free weights because, whereas weights mainly work the muscle during the concentric (shortening) phase of an exercise, resistance bands work the muscle through the concentric and eccentric (lengthening) range. If you think about how you use a set of dumbbells, as you lift them you work against gravity, but as you lower them you work with gravity, so it takes less effort. With a band, the same resistance is applied in both directions, so there is constant tension on the muscles you are working.
Used originally for muscle rehabilitation, resistance bands will not only provide a killer workout, but will also help improve your co-ordination and motor control. You can even use a band as part of your warm-up and cool-down, and they are particularly effective for runners.
The band can help you to focus on specific body areas. For example, the glutes are notoriously hard to activate and tone, but with a band you can better feel the connection and strengthen muscles in the area. At the same time, the type of muscle strength bands provide is different from traditional weight training. When your muscles are worked against the resistance of a band, they are stretched and lengthened. It is exactly this science that’s behind that lean, toned look, as opposed to the bulk you can get from weightlifting.
The Options
There are two types of resistance bands – smaller looped bands, and longer, flatter resistance bands, which can be tied to the likes of door handles and park benches to build muscle in a different way. The longer resistance band can offer more versatility, but a looped resistance band can be the easiest way to work the glutes and lower body. There are also different thicknesses and fabrics available; thicker looped band can be more user-friendly than a thinner version as they tend to stay put. A thin resistance band has a tendency to roll up your legs, for example, which can be frustrating. Fabric resistance bands (as opposed to latex or plastic bands) can be easier to use for this reason. When it comes to the strength of your band, don’t be afraid to keep yourself challenged. If you consistently use a band that is too light, you will fail to see any benefit, so if you can do three sets of 12-15 reps without fatigue then it’s time to use a thicker band.
Anyone Can Use Them
Whether you’re a gym newbie or a total pro, the joy of a band is their ability to add bespoke resistance where and when you need it. It’s also worth noting that bands are low-impact and ideal for those recovering from injury, while they also take up little space, making them perfect for your home gym if you’re tight on space and ideal for travelling, once that’s back on the cards! Plus, if you feel intimidated by free weights, resistance bands are the perfect go-between. In fact, studies show muscles respond to strength training with resistance bands just as well as they do with dumbbells.
Work the Legs
Use a looped mini band around your knees and then perform a squat – simple but so effective. Aim to complete 15-20 repetitions, keeping your back straight and maintaining good form throughout.
Lie on your side and place a looped band around one foot and hold onto the other end. Push the leg away from the body so it is in line with the other. Lift and lower the leg, kick it front and back or circle the leg in each direction. Aim to complete 8-10 repetitions on each leg.
Tone the Arms
Either kneeling, sitting or standing, hold a long resistance band and reach your arms out in front of you. Draw your shoulders down your back and pulse the hands out to the side, repeat 10-15 times. An effective variation is to lift your hands up to the ceiling, pulsing the hands apart.
Firm Your Bum
Place a looped resistance band just above your knees. Lying on your right-hand side, with your head in your hand, line up your upper body with the back of the mat, keeping your shoulders and hips stacked. Bend your knees and connect your heels together with your toes apart; lift your feet off the floor while ensuring your hips remain stacked. Inhale to prepare, and on the exhale, open your left knee away from your right, engaging your left glute while making sure you don’t let the left hip roll back. Repeat 15-20 times and then repeat on the other side.
Don’t forget the Core!
Lie on your back holding the band in either hand. Curl the head, neck and shoulders off the floor and pull the band apart. Extend your left leg out and curl over the opposite leg. Pull the band apart and pulse for five counts before repeating the other side. Repeat 10 times each side.
As with any form of strength exercises, start with low repetitions and just 1 or 2 sets, and gradually increase reps and sets so that you progressively increase the demand you are placing on each group of muscles.
