Resistance Bands 101: Why You Need Them And Where To Start – Aaptiv

You’ve doubtless crossed paths with a resistance band or two along your fitness journey. While they appear to be simple gym gear, they arrive jam-filled with a full range of advantages.

So, we turned to two Aaptiv trainers to tell us extra about resistance bands and the way to make use of them in our training.

How do resistance bands work?

Aaptiv trainer Candice Cunningham says, “Resistance bands work by adding an exterior resistance force that can be applied with out having to hold further weight per se.” They’re flat, generally looped bands that range from skinny sizes to thick.

Aaptiv coach and proprietor of Trainers in Transit, Jennifer Giamo, further explains, “They provide resistance at varying degrees of difficulty (mild, medium, heavy, additional heavy) when providing the opposing pressure with your individual physique weight. When they’re anchored in place, you possibly can push, pull, curl, etc. towards the rubber resistance.”

What are some benefits of resistance bands?


There are a number of benefits to using resistance bands, which makes them so fashionable amongst gym goers and trainers alike. “They are portable [and] cheap,” Giamo says.

Resistance bands can be used anyplace-the gym, on the park, in your house. They’re compact and knitted elastic band cost gentle so they don’t take up a lot area or add weight. Basically, they’re perfect for fitting in workouts on-the-go.

Just pop one of these bands in your luggage, and you’ll arrange your individual house gym in the midst of your resort room.


You might have noticed that resistance bands are available in varied colors and thickness. Each size and coloration usually correlates with a certain resistance degree.

So, you’ll be able to select which band to use based mostly in your potential and the exercise you’re doing. It makes this multi-stage fitness software great for all ranges, says Giamo.


“They’re great for activating muscle teams prior to heavy lifting or cardio exercise to make sure correct muscle groups are working and doing their jobs,” Cunningham provides. “They’re additionally great for toning smaller muscle areas.”

But you don’t must learn new workouts or movements to make use of the bands. If you loved this report and you would like to get more details regarding knitted elastic band cost kindly stop by the web site. Take workouts you’re already aware of, and make them more difficult by adding further resistance. Alternatively, you possibly can truly make some strikes easier through the use of the bands as leverage and offsetting a few of your bodyweight.

“They present selection to a routine workout and also permit for muscles to work concentrically and eccentrically-providing resistance through the ‘work phase’ and the ‘rest section,’” says Giamo. “[Resistance bands] are additionally fairly easy to make use of when figuring out by yourself. They’re protected and efficient.”

What exercises can I do with resistance bands?

You need to use resistance bands as part of quite a lot of fitness routines and workouts. But they’re significantly helpful in relation to power and toning workouts.

“The benefits of using resistance bands for power coaching are infinite,” Giamo says. “You can perform workout routines for each main muscle group, challenge your current routine ([for instance], add them to push-ups for increased problem). You can also increase your range of motion, flexibility and muscular endurance.”

There may be a range of exercises you should use them with such as assisted pull-ups, chest press, bicep curls, and tricep extensions.

“Some [different] nice exercises are scapular retraction pulls and pull ups for higher physique, for lower physique glute bridges, lateral kicks or walks, and clams,” says Cunningham.

Are resistance bands better than free weights and gym machines?

While resistance bands are great, it doesn’t imply that you might want to shun the free weights and gym machines completely.

“I assume they’re a good complement to weights and machines,” Giamo explains. “They help add a different ingredient to strength training and are particularly nice when weights and machines will not be available. You may mimic almost all exercises and work the identical muscle teams using resistance bands.”

The truth is, research show the consequences of combining elastic and free weight resistance on energy and power in athletes. A combination of the bands and free weights, for example, reveals considerably greater outcomes compared to simply utilizing free weights alone.

Ultimately, to improve your total physique composition, don’t simply depend on one or the other. Use a mixture of resistance bands, free weights, and machines to give your self an ideal workout – yow will discover this and extra inside the Aaptiv app.

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