Anyone, at any fitness level, can benefit from using resistance bands. They add an extra challenge to bodyweight exercises but do not exert the same type of pressure on the joints that external weights do.
They are also excellent for sculpting smaller stabilizing muscles, which are often overlooked. That’s why trainers love to use them to work the small muscles of the hips, especially the middle gluteus, which plays the important role of stabilizing the quadriceps when walking and running.
Whether you are just starting your fitness routine or just looking for an excellent exercise tool that is versatile and easily adds resistance on the go, it’s worth investing in resistance bands.
Table of Contents
What is an elastic resistance band?
Resistance bands, also known as training bands or fitness elastic bands, are elastic bands used in both rehabilitation and sports fields.
Their function is to induce muscle contraction by strengthening and toning the muscle while the fascia is under tension. Until a few decades ago, they were used exclusively to regain the function of muscles damaged following trauma, but today they are also widespread among anyone looking to strengthen their muscles.
There are six primary types of resistance bands and five standard colors for the bands indicating the resistance level.
What are fitness elastic bands for?
There are two main uses for resistance bands: physical training and physical therapy.
Resistance bands for fitness
Many athletes use resistance bands to build specific muscles that they need to strengthen their sport. For example, a skier might use a resistance band in the off-season to build muscles in the calves and thighs. Many dancers use resistance bands both to strengthen the calves, knees, and thighs and to practice balance.
Many intense fitness regimens, such as P90x, require resistance bands as part of their training. This does not only depend on the effectiveness of the resistance bands, but also on their color-coding, which simplifies the evaluation. Practitioners can adjust through the colors of the bands with different exercises and see the progress achieved.
If you are aiming for a certain goal – toned arms, sculpted abs, etc., a resistance band is one of the best ways to exercise.
Resistance bands for physical therapy
Resistance bands are often used in physical therapy because of their specificity. Often, when one muscle is damaged, other muscles compensate for the missing effort. This can backfire, as the injured muscle is less likely to rebuild its full strength. Resistance bands help the muscle to recover its full function.
They also allow physiotherapists to choose highly specific resistance levels for their patients. Users can start at very delicate levels, so as not to strain injured muscles.
What are the types of resistance bands?
Resistance bands vary not only in terms of color but also in terms of size, shape, and handles.
Therapeutic range
A therapeutic band is almost always used for rehabilitation, as the name indicates. The therapeutic bands have no handles and are delicate on the body. They have a flat surface rather than a tubular structure. Some work with therapeutic bands not only for physical rehabilitation but also for mental rehabilitation.
Tubular resistance bands
The tubular resistance bands consist of a longer than usual tube (about 1.5 m) with two plastic handles on each end. They are sometimes called ” fit tube ” resistance bands. They have different functions and can be used to train the upper body, the arms, and the lower body.
Ring resistance band
Like the therapeutic band, the ring band has a smooth rather than tubular surface. It is not open and looks like a ring. It is best used to strengthen the lower body, including legs, hips, and buttocks.
Resistance band Figure 8
An 8 fitness elastic consists of two plastic handles connected by a tubular part, which forms the figure of the 8. Their short length and double handles make it perfect for developing strength in the upper body, especially in the arms.
Elastic ring band
An elastic ring band consists of a single small ring with two handles attached to the sides of it. The handles are soft rather than hard plastic. These types of bands are ideal for working the lower body, but require different exercises than the ring resistance band.
Lateral resistance bands
Unlike typical handles, a lateral resistance band features Velcro cuffs on both ends. These cuffs are generally wrapped around each ankle to help train the lower body, especially the hips and thighs.
Elastic lifting bands
Lifting bands, also known as pull up assistance bands, are special types of resistance bands designed to assist those attempting to perform lifts. Getting started with this type of exercise is difficult for many people.
If your body doesn’t have enough strength to lift you, then it will be difficult to build those muscle groups and progress in repetitions. With a lifting strap, you can practice your movement without straining your arms too much. It is a great way to strengthen the trapezius, biceps, rhomboids, and sides.
What do the colors of the resistance band mean?
Resistance bands are available in different colors to indicate which resistance level they provide. In general, the color code below applies to most resistance bands, regardless of the brand. Some brands may have their color code, particularly for less common bands, such as therapeutic bands and ring bands.
The red resistance band
The bands of this color offer less resistance and are more extensible. They are perfect for those who have just started training with the resistance band; this is because the lightness of the band helps to sculpt muscle groups that do not need much resistance to continue working. For example, you could use a red band to work with the tibia or shoulder muscles.
The black resistance band
The black resistance bands are not as elastic as the red bands, and overall, they provide a higher level of tension. This makes them a good middle ground, classified as ” medium-strength. ” You could use the black band to sculpt specific muscle groups that work great with medium strength, such as the triceps or biceps.
The purple resistance band
The medium to a heavy purple resistance band is the next level to red. It should be used by those who have already accumulated a lot of muscle tone or those who wish to focus specifically on large muscle groups, rather than individual muscles. For example, you could use a purple resistance band on the muscles of the legs, chest, and back.
The green resistance band
The green resistance bands are rigid and resistant. Like purple resistance bands, you should only use them with large muscle groups or after practicing with stiffer bands.
The blue resistance band
Blue resistance bands are the most difficult bands to use. They are very rigid and do not stretch easily. Since they are so difficult to stretch, blue resistance bands are a great choice for paired exercises, in which both you and another are pulling while keeping the band taut. Recommended, especially for leg muscles.
The advantages of using elastic bands in building resistance
No training routine is complete without some form of resistance training. Working on tense muscles has numerous benefits for your body and even some for your mind.
Endurance training facilitates weight loss
Although endurance training will no longer burn calories from aerobic exercise; it still has benefits for weight loss. When muscle tone develops, the body’s metabolism receives a significant boost. This is because resting muscle tone burns many more calories than resting fat. So if your body has a lower percentage of fat, it will burn a higher rate of calories at rest.
Resistance training helps prevent injury
Resistance training allows you to build muscles and strengthen overall bone density. This means that you will be less likely to break or fracture something after a fall. Your bones will be stronger and have more muscles to protect them. It’s also the chance of injury decreases.
Endurance training puts you in a good mood
When you work your muscles during resistance training, your brain releases more endorphins than usual. These endorphins not only cheer you up during exercise but have a lasting effect. With a regular resistance training regimen, you will sleep better and be less prone to depressive episodes.
Why choose weight resistance bands?
There are many reasons to prefer fitness bands to weights.
They are easy to carry
Resistance bands are much easier to carry than weights. They are ideal for holidays if you don’t want to miss your favorite workout routine. They are also much lighter: putting one in the suitcase will not make you mark your baggage as overweight at the airport.
Regardless of the number of resistance bands you buy, there is no need to have a special space to store them. Each band can be simply rolled up and hidden for maximum convenience.
They are cheap
Resistance bands are one of the most convenient ways to enjoy a full workout. Many resistance bands are priced below $10. Even higher and more expensive quality bands are usually less than $30. You can get a full set of resistance bands for much less than you would pay for a weight machine, while engaging in many of the same exercises.
They introduce varieties
If you already love the weights or machines, you work with, you may feel that a resistance band is not necessary. Adding variety is very useful for your training. Your muscles get used to the same types of movements and adapt accordingly, so adding a variety of elements can help you keep all your muscles running.
One of the most interesting things about resistance bands is that you can introduce them into your daily routine. You can combine resistance bands with leg lifts for a greater challenge, for example, or use resistance bands to make your daily push-ups really intense.
Not only can you use resistance bands instead of weights, but you can use them with weights. This adds further balance and coordination challenges for a truly rigorous workout.
They offer more specificity
As discussed in our section on physical therapy, few other tools can help you isolate target muscles as resistance bands do. If you have a particular focus, combine the contractions with the right movement, and you will see those muscles growing in no time.
How to choose a resistance band?
In addition to considering the type and color, there are many other things you can look for in a resistance band. All these factors will help you choose the right resistance band for you and your workout.
Length
Resistance bands are available in various lengths. Some are small and cannot even stretch beyond the length of the arms. Others, such as lifting straps, are quite extensive. If you are unsure of the length to choose, consider longer options. It is usually possible to tie, wrap, or even cut longer bands if necessary, while it is difficult to modify short bands in any way.
Materials
Although most resistance bands are made of some sort of rubber-like material, the materials used can actually vary greatly. Depending on the material, a resistance band is more likely to stretch or tear. Starting with a rubber-latex mix is generally a good choice.
Handles
Not only should you choose if you want handles, but also decide which type of handles you prefer. If you are doing many exercises that mimic dumbbells, then you will probably need them. If you’ve never worked with resistance bands before, choose softer handles, or you may develop serious corns.
Although resistance bands are generally less dangerous to use than weights, you should still be careful, as you should do with any form of exercise. When you are careful with your headbands, you are much less prone to injury and can progress much faster in your fitness goals.
The top 10 best resistance bands
- High End Exercise Bands. Our 12"³ By 2"³ Heavy Duty Loop Resistance Bands Come In 5 Varying Resistance Levels. This Makes...
- Great With Any Workout. This Resistance Band Set Can Be Integrated Seamlessly With Various Popular Workout Program. Or Use...
- Multiple Uses. While These Resistance Bands Are Often Used For Sports And Fitness, Physical Therapists Love These Physical...
- Adjustable Resistance Bands - Maximum equivalent of 150 lbs, come as a set of 5, 48-inch long colored exercise bands:...
- Multifunctional for Workout - VEICK resistance band set is great with any workout like Yoga, Pilates and Fitness. Or use them...
- Mobile Gym to Build Muscles - You can use the resistance bands with ankle straps and door attachment to exercise at home or...
- 100% Natural Latex
- Package Included: 5 pull up bands, 1 carrying bag and 1 workout guide. Resistance bands are Orange 5-15 lbs, Red 15-35 lbs,...
- Durable Natural Odorless: Pull up bands are made of 100% high-grade natural latex with double-layered tubing to ensure longer...
- Resistance Bands 5 Pack: Renoj Workout sets for women, five resistance bands for stretching and strength training. Everyone...
- Booty Bands Thicken: Made of natural rubber to bring customers stable experience
- Exercise Bands Portable: Renoj try to help exercise most parts of body:Hips,Arms,Chest,Legs,Upper Back,Ankles and Shoulders...
- 100% Natural Latex
- Natural and Durable: Our pull up assistance bands are made of 100% natural latex from Malaysia, which makes WSAKOUE...
- Multifunctional for Workout: Adding resistance and weight to your workout with the workout bands makes exercise more...
- Stretches, tones & conditions all major muscle groups, perfect for those with latex allergies or sensitivities
- Simple & easy to use product for upper & lower body exercises that can be performed anywhere, is ideal for conditioning &...
- The Non-Latex Resistance Band increases both strength & flexibility in a subtle & natural manner
- 5 Level Resistance(3-20pounds): You will get a set of resistance bands including five colors, different colors represent...
- Resistance Levels: Gym resistance bands come in 5 different resistance levels: Yellow Band (X-Light, 0.25mm), Red Band...
- High-Quality Material: Stretch bands is 59 inches long and 5.9 inches wide, made of high-quality TPE material, latex-free,...
- Adjustable Resistance Bands, with a maximum equivalent of 150 Lbs: including 5 55-inch long color-coded bands: Yellow (10...
- Works for multiple workout scenarios: The resistance band set can be great for any popular workout like Yoga, Pilates, and...
- Easy to carry: The resistance band set is easy to transport and comes with a waterproof bag for convenience. Whether at home,...
- 【Upgrade Workout Bands】- Our Resistance bands for legs and butt can help you solve the problem of the body shape,exercise...
- 【Suitable for Many Exercise】- Our Exercise bands are ideal for assisting in P90x, CrossFit, Yoga, Insanity, Pilates, Hot...
- 【Band Easy to Caryy & Use】- The best of the resistance band easy to carry anywhere in Travel, Home, Gym, etc. The...
- WON'T PINCH BARE LEGS. This at home workout equipment can be used over clothes or on bare skin without that horrible pinching...
- INCLUDES CARRY BAG. For easy transport we include a drawstring carry bag. These workout accessories for women and men can be...
- NON-SLIP. The perfect blend of cotton and latex ensures our booty bands will not slip down your legs as you excersize. These...
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