For instance, you’ll need more tension for a chest press than a bicep curl, but don’t add too much resistance or you won’t have a smooth range of motion, Travers notes.Īlso, consider the types of accessories that come with the bands, such as door attachments or ankle cuffs, and match them with the types of exercise you plan to do. The greater the strength that’s required for an exercise, the higher the resistance you’ll need from the band. Usually, the bands are color coded so that the tension increases as the band colors get darker. Resistance bands range from simple, flat therapy bands to flat loop bands and elastic tubing with interchangeable handles that make them more user friendly.Ĭhoose a set of bands with varying resistances (tension levels).
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It’s a great way to keep you within your routine.” How to get started using resistance bands “I tell them that at least it’s a way not to go more than four to seven days between your workouts, which is when you start to regress a little. “Some guys who weightlift will say they can’t get anything out of the bands,” Travers says. One of the greatest advantages the bands offer over other strength-training equipment is that they fit easily into a suitcase, allowing you to continue your workout regimen on the road when you can’t get to a gym. And, the exercise bands allow you to increase or decrease the resistance simply by shortening or lengthening the band. They’re easily adaptable so you can vary your workout on the fly by changing your movements to challenge your muscles in different ways, Travers says. For one, they’re relatively inexpensive - a decent set costs about $25. Today, many more exercisers are discovering the advantages of these bands. Resistance bands originally were used to improve conditioning in nursing home residents. Just as you do with any strength-training equipment, you need to know how to use resistance bands safely and effectively in order to gain their muscle-building benefits. “For being able to work out wherever you are and being able to do a variety of exercises without needing a lot of equipment and being able to use them no matter what your fitness level, resistance bands are a great piece of equipment to use,” says exercise physiologist Christopher Travers, MS. Policyīut, exercise resistance bands are now a workout mainstay, whether you’re a “gym rat” or a strength-training neophyte. We do not endorse non-Cleveland Clinic products or services. Advertising on our site helps support our mission. Cleveland Clinic is a non-profit academic medical center.