If you’re looking to get fit and toned, resistance bands are a great way to do it.
But with so many brands on the market, it can be hard to know which one to choose.
Here’s a rundown of some of the best resistance bands on the market to help you make the right choice for your fitness goals.
- Fit Simplify Resistance Loop Exercise Bands
- Perform Better Mini Band Resistance Loop Exercise Bands
- Serious Steel Heavy Duty Resistance Band Set
- Black Mountain Products Resistance Band Set
- SPRI Braided Xertube Resistance Band Exercise Cords
- Hyfit Gear 1 Smart Home Gym System.
Can resistance bands help you gain muscle? Absolutely. In fact, a 2019 study demonstrates that resistance band training yields comparable strength increases to utilizing standard gym equipment.
Resistance bands may not seem like much, but Travers asserts that they are just as effective at building muscle as conventional weights.
Resistance Bands: Functional or Not?
In fact, according to a study published in the Journal of Physical Therapy Science, frequent resistance band exercise can enhance balance, mobility, gait function, and fall prevention in elderly individuals.
Resistance bands work well for reducing belly fat and enhancing core strength. Your confidence will increase as a result of strengthening your core and losing extra weight, which also improves your body’s shape, balance, and mobility.
Is it OK to use resistance bands everyday?
While it is possible to resistance train every day, for the majority of people, doing so may not be any more advantageous than exercising three to five days per week in terms of progressing toward their objective.
For active men and women, 12 pounds of resistance is the ideal starting point. I highly suggest this band even if you have been exercising but have never used resistance bands.
Beginners: How to Use Resistance Bands
- Place band under both feet if you have an easier band, one foot if it’s tighter.
- Hold the handles in both hands and begin the move with the arms bent in the ‘goal post,’ wrists straight, and abs in.
- Contract the shoulders to straighten arms up and lower back down.
- Complete 16 reps.
Is 10 minutes of strength training enough?
You’ll be more likely to give your body what it needs to keep adapting, gaining muscle, and expanding your abilities if you exercise for 10 minutes with intensity and effort.
You can get an excellent workout in just ten minutes a day.
Resistance bands and weights can both help you become stronger, but weights allow for more subtle gains and have far higher overall resistance.
The Pros and Cons of Resistance Bands
- The Next Step
- If you are not changing, the likelihood is you’re not getting better
- Advantage #1 – You can Train Anywhere
- Advantage #2 – It’s a Low Cost Investment
- Advantage #3 – Unique Resistance you can’t get from weights
- Advantage #4 – Joint Friendly.
Other advantages of functional training for athletes, according to Dr. Geletka, include: Getting a full-body workout that works multiple muscle groups at once while also taking less time than a standard strength training session.
Disadvantages of resistance bands
- Quantification. Most resistance bands are color-coded to indicate the strength of the resistance band
- Comparability. With dumbbells or gym machines, you can easily see how you are improving from day to day
According to Mike Matthews, a personal trainer who holds an International Sports Science Association (ISSA) certification and the author of Muscle for Life: Get Lean, Strong, and Healthy at Any Age!, you should aim for two strength-based training sessions each week when you begin resistance band exercises.
Walking with Resistance Bands: Pros and Cons
Resistance band walking is a terrific way to work out both your upper body and your legs at the same time.
If one of your objectives is to firm up or increase strength, it is the ideal supplement to your regimen.
Naturally, latex is the material used to make resistance bands. They are the most common kind, according to Wiener. They typically come in packs of three to five, and each one offers a different amount of tension—from extra light to extra heavy—enabling you to perform a range of exercises at various resistance levels.
Which resistance band is strongest?
The most frequent resistance band colors, depending on the brand, are yellow, green, red, blue, black, silver, and gold. Yellow is the lightest color, while gold is the strongest.
However, there is also tan, silver, and gold to be found.
The two smaller resistance band sizes (yellow and black, measuring 1/2″ and 7/8″) are optimal for stretching when using resistance bands.
For some lengths that call for extra stress, the blue band could be useful.
Resistance Band Strength
Medium resistance bands are an excellent all-around choice for a strength-training workout because they provide 3.6 to 5.5 kg of resistance or more.
For those who routinely work out and are active, these bands work nicely. Six kilograms or more of resistance is provided by heavy resistance bands.
The bottom line
Resistance bands are just as useful for gaining muscle as regular weights are. In elderly people, regular resistance band training helps improve balance, mobility, gait function, and fall avoidance.
12 pounds of resistance is the appropriate starting point for active men and women. Walking with a resistance band is a great way to exercise your legs and upper body simultaneously.
Gold is the strongest color, while yellow is the lightest. A great all-around option for a strength-training routine is medium resistance bands.