Resistance bands are probably one of the most inexpensive ways to get into training your whole body. These fantastic and simple pieces of elastic fiber offer you the option to do a full body workout, wherever you are. It’s a great little tool for men and women and can be used for a wide range of exercises, even in your office or wherever you are. We are going to show you why you would want to get your hands on one of these stretchy bands and start using them straight away.
What are resistance bands?
A resistance band is basically a piece of elastic band. There are two main shapes:
- Looped bands, which come in various thicknesses that offer different resistances.
- Non looped bands, which is a stretchy elastic with a handle of without a handle.
These handy little training tools come in a wide variety of colors and resistances. Thinner and smaller bands are lighter to use, while thicker ones offer more resistance and are thus used for heavier and more focussed training.
What can you do with resistance bands?
The beauty of resistance bands is that you can do a full body workout without expensive equipment and heavy weights in small spaces. The options are virtually endless. You can use thicker ones for a strength workout for specific body parts or a total body workout. You can also use thinner bands for a warmup, supersets, time-under tension training, and muscle activation. They can be used to build muscle endurance and strength.
There are resistance levels suitable for everybody; whether you are a bodybuilder, or somebody who just starts working out. Smaller and thinner bands come in ranges of 1-10kg while the longer and thicker ones can offer 5-90kg resistance. This translates to fun and functionality for everybody!
We recommend doing around 3-5 exercises per body part, with 8-30 reps, depending on the resistance you are using. Don’t overdo it and stay under 30 reps. If you can do 30 reps easily, switch to more resistance.
How much do resistance bands cost?
One of the best things about resistance bands is the low cost. Most fitness equipment will cost you an arm and a leg. However these tiny flexible bands will only set you back as little as $14 for a starter set, while a more advanced package with several bands and instructions will cost around $70.
Not too bad for a mobile gym that can be used anywhere you want and fits in even the smallest travel bag.
Are resistance good for you?
By now you should at least be seeing the possibilities of resistance bands. They are cheap, can literally be used everywhere and can be used for a whole bunch of exercises, whether you are a pro-athlete, or just starting to workout with an aim of improving the condition of your body and raising your energy levels.
For some people, the gym is just one step too far. They would rather start working out at home or the office first. Resistance bands are a great tool for these people too.
Are you somebody that goes beast-mode in the gym a couple of times a week? Are you away from home for a business trip or holiday? No worries. You can still continue training with your bands, even while you are away from home and your trusted gym.
Another great selling point for these bands is the fact that the internet is full of workout schedules, exercises and people who can help you get started. Just do a quick Youtube search and you will find many channels that offer great help and insight.
Below we will mention a few great exercises to get you started.
Do you rather work out in a fully loaded indoor home gym? We’ve got you covered! Read all about setting up your own home gym here.
Resistance band exercises
One of the most widely known resistance band exercises and for good reason; it is great for your glutes and legs. Wrap the band around your thighs and stand in a half squat position. Then lift your right foot and take a step right, following with your left foot. Do this while you remain in the low position with your upper body and with your knees bent. To finalize the exercise, reverse the movement and return to your starting position. This is one rep. See this example here.
The deadlift is one of the best exercises known. It is one of the core exercises that builds a lot of muscle, all at the same time!
Stand straight with your feet at hip distance. Put the resistance band around your feet. Grab the band with both your hands. Then hinge at your hips and lower your upper body, while slightly bending your knees, until your hands go just past your knees. Then slowly return to a straight position. This is one rep. Check here!
High plank leg raises
Start out in the plank position, with your hands and feet touching the ground. It is important to place your hands under your shoulders and keep your body in a straight line. The resistance bands should be around your ankles. Keep your core engaged and body straight and lift one of your legs against the resistance of the band. Return to the starting position and do all the reps for one leg. Then do the same for the other leg. The exercise itself is quite simple, but very effective for your glutes, legs, abs and core.
For more information, contact one of our experts here for a complete workout routine, custom to your needs. We are here for you!