Do resistance bands for fitness exercise work?

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Resistance bands have become a new trend in fitness. Everyday, more people are using resistance bands in their workout routines. They are everywhere, and you can find them at very affordable prices. Even when you join a gym, there is a good chance you will see these among the equipment. Also, there’s a bunch of youtube tutorials and even fitness influencers recording their workouts with this type of gear. But, are resistance bands really effective for fitness exercise?

If you’ve been asking yourself whether or not resistance bands are worth the hype, then keep reading. You want to make sure that whatever type of gear you use will give you results in the long term. As someone who likes to stay in shape, I believe in sharing everything that works for me, backed by science. So, I’ll cover everything about resistance bands and if they do work for fitness exercise.

Resistance bands and their use for fitness exercise

Commonly called resistance band training, these types of workouts involve what looks like large rubber bands. However, don’t let the simplicity of this type of gear fool you. Resistance bands are now used by everyone, from the gym pros and athletes, to the fitness newbies. There’s a reason why using resistance bands has become so popular. However, just as with other types of equipment, you need to make sure you’re using them the right way to see results.

In resistance band training, you replace heavy exercise equipment with resistance bands that you can stretch. They are made of different materials, from latex to spandex, rubber and other protective materials. Resistance bands also come in a variety of types, lengths and tensions. Some bands are flat, like the ones you use for glutes and lower body, while others are tubular, which usually come with grips and handles to exercise your upper body. Depending on your needs, bands come in a range of tension from 15 lbs to over 200 lbs of resistance. Apart from that, you can find them in different colors so you can distinguish the levels of tension.

What do resistance bands do?

Just like free weights or weight machines, resistance bands put an extra tension on your muscles, which makes them work. This tension causes muscles to contract, which stimulates bone as well as muscle growth. Because strength training is important for your health, adding resistance bands provide muscle-building tension. The bands are safe for fitness exercise, and are often recommended by physical therapists as well as personal trainers.

Are resistance bands good for bulking up?

Using resistance bands for fitness exercise can be just as effective as using conventional machines or free weights. As long as you intentionally challenge yourself and use the right technique, resistance bands should work for you. In fact, experts found in this study that strength gains are similar to other resistance training workouts in both sedentary people and high-performance athletes. According to physiologist Christopher Travers, “resistance bands might not look like much, but they can strengthen your muscles as effectively as more traditional weights”.

In another study, the European Journal of Sports Science compared the effectiveness of resistance bands versus conventional equipment for various exercises, including squats, stiff-legged deadlifts, unilateral rows, and lateral pulldowns. They found that resistance bands could be just as effective for all. This works as long as the resistance is tight enough through the entire movement.Travers also mentions that “no matter what your fitness level, resistance bands are a great piece of equipment to use”.

I regularly use resistance bands to enhance my squats and other lower body exercises. I just love how much tension these bands put on my muscles while I’m performing those exercises! My favorite Alta Fitness lower body resistance bands are anti-slip and roll. They come in 3 levels, from light to heavy. Below, I left you the ones I’m using. You’ll get a 20% discount on your purchase here.

Are resistance bands effective for weight loss?

But, resistance bands are not only good for fitness exercise bulking, they also help to burn fat. A recent study this year shows that resistance band training lowers body fat in people who are overweight better than other forms of training, including free weights and bodyweight exercises. The review looked at 18 trials involving 669 participants.

I usually include resistance bands in all my workout routines, not only strength training. For instance, if I am going to do cardio or HIIT workouts, resistance bands add that extra tension to my muscles. This is very effective for fitness exercise. If you are familiar with HIIT workouts, these give better results when it comes to burning fat than other traditional forms of cardio, in shorter periods of time.

For upper body exercises, I love using my Alta Fitness resistance bands set. It’s really effective because they come in different levels of resistance, just like the free weights. Apart from that, you can increase the level once your body becomes used to the exercise. You should be increasing weights or resistance after a while, so your muscles tone better once they adapt. Below you can get the resistance bands I’m using at a 20% discount price.

Pros of resistance bands for fitness exercise

They are adaptable

Resistance bands are definitely great to use because of how compact and lightweight they are. Bands provide resistance to just about any motion, and can be especially helpful for athletes. Another great thing about resistance bands for fitness exercise is that they come in varieties of tensions so that you can easily adapt them to your regimen and progress in your routine. Compared to other types of gear, you can do multiple types of exercises with bands.

You can take them anywhere

One of the best things about resistance bands is how convenient they are for fitness exercise. Whether you choose to take them to the park, the gym or simply workout at home, you can pretty much use them anywhere. Resistance bands are travel friendly, so you can easily pack them into your suitcase without taking up much space. As for traditional weights, you can bet you won’t pass a certain point with so much weight on you.

They are affordable

Another great advantage of using resistance bands for fitness exercise is that you will not break the bank. Besides being easy to carry, this gear is very low cost. The best thing that I found about using resistance bands is how much money I was saving per equipment. The value is priceless compared to all the benefits you can get.

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Cons of resistance bands

Like everything that has benefits, there are also a few downsides to using resistance bands. If the material is cheap, like the traditional elastic bands, these will not last long. After some uses, the resistance bands will break. So, make sure you use the right tension without going overboard. Also, if the material doesn’t have a good grip, they can slide down your legs. This is what happens especially with cheap glute bands. Therefore, you also want to look for quality materials that are stronger and last longer.

Another downside is that certain exercises and motions may require you to attach the band to a strong, stable surface at a certain height. It may be difficult to find a suitable stable point, depending on your location. Also,you risk performing the movement incorrectly if you’ve not been taught proper form. Bad posture can damage muscles, ligaments and tendons, and may cause serious pain. Make sure you check with a certified trainer before working out.

Tips to use resistance bands for fitness exercise

In order to get the most out of resistance bands, you want to do the following:

Have a collection of bands for different exercises that will require more or less resistance, plus the ability to increase resistance as you get stronger.
Choose the correct resistance. Test a few resistance levels before you start with a good fit.
Choose a band that provides tension throughout the entire exercise. It should be challenging enough that you feel the “burn” on your muscles.
Learn how to perform the exercises correctly so you don’t break the form. Follow the instructions from a personal trainer or a certified coach online.
Check for cracks and tears before use. You don’t want to come up with any accidents.
Double up on your resistance bands. If you don’t feel challenged with the exercise, you may want to add extra tension.
Go slowly. This is to ensure you’re doing the exercise correctly and to avoid injuries.
Use a solid anchor point. You want to make sure that you have a stable surface to anchor your bands.

Final words,

Do resistance bands for fitness exercise work? The answer is yes! But, in order for this to work with your routine, you need to use them effectively. In other words, make sure you do the forms correctly, use good quality brands and materials and be consistent.

But, resistance bands are not only for fitness exercise, they also have therapeutic benefits. Resistance band training is one of the safest methods to increase bone strength and help prevent osteoporosis.Physical therapists also recommend them for building flexibility, mobility and functional strength for injury prevention or rehabilitation. That being said, are you currently using resistance bands for fitness exercise? Let me know your thoughts in the comments. Remember that sharing is caring!

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