Strength training is a great way to get into shape and reduce stress, but using weights requires either a trip to the gym or investing several hundred dollars. A low cost alternative are resistance bands, which can provide the muscles the same workout as a set of weights.
Linda Sholl, DPT, a physical therapist at Ï㽶ÊÓƵ of Utah Health, shares her expertise.
When to Choose Resistance Bands
Resistance bands are a great choice for those who want a quick, efficient way to work out, or for those who are in need of physical therapy. There are several different kinds of bands to choose from:
- Thick bands: Best for bigger muscle groups, like legs, lats, and glutes.
- Thin bands: Best for smaller joints and muscles.
Different band manufacturers often have a color-code system where lighter, brighter colors are often used for thin bands and darker colors or black are used for heavier bands.
How Resistance Bands Work
There are three types of movement that enhance how we see exercise:
- Concentric: Shortening of the muscle while contracting it.
- Eccentric: Lengthening the muscle while contracting it.
- Isometric: When muscles are working, but not moving.
For example, concentric is picking up a box and putting it on a shelf, eccentric is lowering that box to the counter, and isometric is holding a box in mid-air.
It's producing motion vs controlling motion. The nature of resistance bands allows them to speed up eccentric resistance, which strengthens muscles and allows for greater control.
How to Use Resistance Bands
As is the case with most exercise, there are different ways to do the same thing that produce different results. Scholl offers different advice for each type of exercise goal.
- Anaerobic (short exertion, high energy movements): Using a thick resistance band, do sets of 2-3 reps.
- Endurance: Using a thin band, engage in more reps—12 or more per set.
- Strength: Using a balanced set of resistance bands, do sets consisting of 8-10 reps. "You know when you've found the right balance when reps 8, 9, and 10 are difficult to finish," Scholl says. "If this is the case, you will be building muscle in the most efficient way."
How to Avoid Injury
Although resistance bands may seem less intensive than free weights or weight machines, it's still possible to be injured while using them. In order to stay safe while exercising, here are some tips you can follow:
- Check resistance band integrity. A quick examination of each band for cracks, holes, or other problems can prevent a broken band and the wild, chaotic injury-causing mess that would follow.
- Attach bands properly. When attaching a band to something like a doorknob, do not rely on knots. A better way is to create a loop and slide it over the anchor point. This prevents breakage and slipping.
- Maintain lower body posture. When working with resistance bands, keep your hips even with your knees positioned directly over your ankles. When bending over, bend at the hips first. In this way, you avoid slipping or moving muscles in a way that may cause a sprain.
- Position upper body properly. Sit with your head over your shoulders, looking forward as much as possible. Keep your head and shoulders over your hips. Keep your shoulder blades down and back. This opens up the chest and helps create a more balanced standing position.
- Breathe. Do not hold your breath. Exhale each time you are engaged in the effort phase.
