Think resistance bands are just about saving space? Or that they\u2019re \u201ctoo easy\u201d to score you the results you want? Think again.<\/p>\n
Whether you\u2019re looking to add\u00a0resistance training\u00a0to your regimen, or want to build on the strength gains you\u2019ve already made, exercise bands can be a valuable tool in your muscle-building repertoire.<\/p>\n
Resistance bands work the body differently than free weights do, explains Trevor Thieme, C.S.C.S.<\/p>\n
Unlike dumbbells and barbells, exercise bands create constant tension throughout a movement.<\/p>\n
\u201cIn so doing, they increase the time that the working muscles are under tension,\u201d Thieme says, adding that \u201ctime under tension\u201d\u00a0is a powerful growth stimulus. \u201cThey also alter an exercise\u2019s resistance curve.\u201d<\/p>\n
The point in each rep when the exercise feels hardest is the curve\u2019s peak. In the biceps curl, that\u2019s typically the mid-point of the movement (when the elbow is bent 90 degrees), for example.<\/p>\n
As you bring the weights closer to your shoulders, the exercise becomes easier.<\/p>\n
\u201cBut performing the exercise with a band changes that,\u201d says Thieme. \u201cNot only does the band keep your muscles under constant throughout each rep, but it also maximizes the resistance at the point in each rep when it\u2019s typically the lowest \u2014 at the top,\u201d says Thieme.<\/p>\n
Another key difference between free weights and resistance bands is the direction of the resistance.<\/p>\n
With barbells or dumbbells, you\u2019re essentially limited to fighting the downward pull of gravity.<\/p>\n
But with resistance bands, that resistance can come from almost any angle. As a result, bands can challenge your muscles in unaccustomed ways, hitting the refresh button on adaptation and growth.<\/p>\n
If you\u2019re ready to take the plunge and create your home gym, you\u2019ll be glad to know that resistance bands are some of the most\u00a0cost-effective pieces of fitness equipment\u00a0that you can buy.<\/p>\n
First, consider whether you want to use flat resistance bands, tubed ones, or some combination of the two types.<\/p>\n
Flat exercise bands are simple, two-dimensional ribbons of latex, and are incredibly light, making them great space savers and travel companions.<\/p>\n
Thanks to a more equable distribution of pressure, they\u2019re also less likely to leave red marks compared to tubes, making them ideal for any exercise in which the band will wrap around or press against a body part.<\/p>\n
Some flat resistance bands come in loop form, allowing you to you wrap them around your knees when performing the clamshell, or your ankles when doing the lunge, for example.<\/p>\n
Others come in individual strips, and are ideal for exercises such as push-ups (although these too can be turned into a hoop with a simple knot).<\/p>\n
Because wrapping tubed bands, which are made of dense rubber compounds, around your hands would be uncomfortable, tubed bands have handles or other attachments at each end.<\/p>\n
When performing exercises in which hand position is important (do you want an overhand, underhand, or neutral grip?), the handles are very helpful in maintaining the correct orientation.<\/p>\n
Try them for rows, biceps curls, and chest presses.<\/p>\n
When shopping for exercise bands, you\u2019ll also want to weigh what levels of resistance you want \u2014 5 to 15 pounds, 15 to 30 pounds, the options are almost endless.<\/p>\n
(Remember, you can always make small adjustments to a band\u2019s resistance level by positioning yourself closer to or farther from the anchor point.)<\/p>\n
You\u2019ll also want to think about what you\u2019re going to use as an anchor point for your resistance band when performing moves such as\u00a0rows,\u00a0presses, or\u00a0chops.<\/p>\n
Do you have a pole or post around which you can loop the band? Or do you need an\u00a0attachment kit\u00a0to secure the band to a door?<\/p>\n
Once you\u2019ve got the right resistance bands, it\u2019s time to put them to use with these exercises straight from\u00a0Beachbody On Demand\u00a0programs.<\/p>\n