Learning how to use a resistance band is relatively easy, and this kind of strength training is excellent for all fitness levels because it is low impact. The best resistance bands are made from latex, rubber or fabric and come in different tensions or resistance (stretchiness). This is usually light, medium, heavy or extra heavy.
Chartered physiotherapist Sherry Bingham (opens in new tab) told Live Science that resistance bands can be beneficial for everyone, from children and adolescents to adults and the elderly. “They can be used as an alternative to bodyweight training, or to add difficulty to the same bodyweight exercise,” she said. “They are easily transported, lightweight and great to travel with.”
To use, either stand on one side of the band and pull up the other (for example, to do a bicep curl); tie it around a tree or bannister to provide resistance for a chest press or shoulder stretch; or loop it over your legs to create tension during squats.
“Resistance bands recruit the ‘stabilizer’ muscles, which in turn support our larger muscles and joints as we move, helping reduce the risk of injury,” adds personal trainer Jen Skym (opens in new tab), owner of Jeneration Fitness. “This makes them a safe and low impact option for beginners and older people. If you’re 40 or over, it’s also important to introduce this kind of resistance training into your fitness program, as studies have shown that it can help improve bone density.”
In this article we talk more to the expert about how to use resistance bands if you’re a beginner.
Why should I use a resistance band?
“There are loads of reasons to use resistance bands,” says O’Leary. “They are easy to take anywhere with you, which means that you can exercise even if you are on vacation. They’re also a great way of bringing resistance into your training if you are recovering from an injury, since they’re gentle on the joints. They are inexpensive and can be used to assist your movement and resist it, so it gives you plenty of options.”
Helen O’Leary
Helen O’Leary is a chartered physiotherapist, Pilates instructor and the director of Complete Pilates in London, England. She started her career as a physiotherapist in professional men’s rugby and with Cirque du Soleil, before launching Complete Pilates.
One of the best reasons to use resistance bands is that they provide variety. You can use them for a full body workout, for mobility…
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