Do you want to work out, but don’t have a lot of space for weights or machines? Resistance band workout may be your solution. They allow you to exercise your muscles in the comfort of your own home.
Resistance bands were originally used in physical therapy settings and for the elderly, but have since been adopted into the mainstream fitness community.
Resistance bands are made from rubber tubing that is attached with handles. As you pull the handles, the tension on the rubber tube increases. The tension on these thick bands creates resistance against your muscles.
Benefits of Resistance Band Workout
Resistance bands are an economical way to get into shape. They are less expensive than free weights and home gyms. A set of resistance bands costs anywhere from $7 to $20, depending on the resistance level.
On the contrary, home gyms often start around $200 and can cost up to $5000, depending on the added options.
A good free weight bench with weights usually costs $200 and up. This price can fluctuate depending on the size and style of the bench, as well as the amount and type of weights that are purchased.
Many people don’t have the space for an elaborate home gym or for a set of free weights.
Resistance bands take up virtually no space, and they can be used anywhere. You could easily put them in your suitcase and work out in the privacy of your hotel room.
Storage is also easy. They can be stored in a dresser drawer, closet, or just about anywhere that you choose.
A resistance band routine will allow you to add diversity to your current strength training program. This will help combat any dullness that can be experienced from a daily routine. There are almost countless exercises that you can perform with resistance bands.
People will sometimes get hurt using free weights, due to the lack of support during the movement of the weights. The tension of the resistance bands reduces the chances of injury, because you maintain constant pressure during the entire range of motion.
Resistance Band Buying Guide
Resistance bands are color coded for specific tension levels. The resistance ranges from light to very heavy.
Large muscles in the legs and chest require more resistance than some of the smaller muscles in your body. For this reason, it is best to purchase at least 3 different color bands. The tension of the bands that you decide to purchase will ultimately depend on your current fitness level.
Some resistance band manufacturers will sell interchangeable handles for various bands. Keep it simple and buy bands where you don’t have to switch the handles between exercises.
Most bands also come with accessories. Door attachments allow you to attach the band to a door for certain exercises. Ankle cuffs are also available to assist in some leg exercises. You may even want to purchase an exercise CD that outlines various resistance band workouts.
Resistance Band Exercises
Resistance bands offer programs for people of all fitness levels. The following exercises will work out the entire body. This program should be done 3 times a week with a day of rest in between workouts.
- Chest Press – You will need to use the door accessory for this exercise. Face away from the door and grasp both handles in each hand. To perform this exercise, push straight out and away from your chest. To increase the resistance, move farther away from the door.
- Biceps – Stand and place the bottom of the band under your feet, while holding onto the handles. Pull your hands up as if you were curling a dumbbell. Remember to go slow during the entire range of motion.
- Seated Row – You will need to use the door accessory for this movement. Sit down and face towards the door. To perform this exercise, grasp the handles and pull towards your chest. Keep your back straight and squeeze your back muscles at the end of each repetition.
- Squats – You should use a heavier resistance for this exercise. Stand on the band and hold the handles level with your shoulders. Keep the handles in this position, and squat in a slow, controlled motion.
- Lateral Shoulder Raises – Stand on the resistance band and grasp the handles with your arms hanging at your side. To perform this movement, raise your arms at your side until they are level with your shoulders.
For best results, do 3 to 4 sets of each exercise. Depending on your fitness level, do 8 to 12 repetitions per set. This routine is a basic but effective resistance band workout program that works several muscles of the body. You can be creative and have fun adding various supplementary exercises to your fitness repertoire.