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Resistance bands might look simple, but they\u2019re a fantastic and versatile fitness tool suitable for anyone (anywhere!) Here\u2019s how to choose the best resistance band for your goal. Scroll down for three workouts to try!\u00a0<\/p>\n
You\u2019ve seen them before, but what are they for? These giant colourful bands are actually one of the most versatile (and portable) bits of fitness kit you can get. And they\u2019re cheap, too!<\/p>\n
Resistance bands can be used to make your motility work or stretch sessions more effective. They can help you do a better warm up.<\/a> They can even give you a full-body toning workout! Pretty nifty for a great big elastic band!<\/p>\n Resistance bands come in different colours depending on how much resistance they offer. There\u2019s no standard colour system, but it will be easy to figure out which one is which by looking at the packaging and the band itself (most resistance bands have a number printed on them).<\/p>\n But what does the resistance level actually mean? Some resistance bands are categorised as light, medium, and firm\/heavy. The light one will be easiest to use, and will offer the least resistance. The heaviest one will be toughest.<\/p>\n [\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=”4.13.0″ _module_preset=”default” custom_padding=”0px|||||” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_image src=”https:\/\/www.hussle.com\/blog\/wp-content\/uploads\/2021\/12\/AMENDED-Blog-Post-One.png” alt=”Hussle Gym” title_text=”One Network” url=”https:\/\/www.hussle.com” _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][\/et_pb_image][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.13.0″ _module_preset=”default” custom_margin=”-34px|||||” global_colors_info=”{}”]<\/p>\n If your resistance bands have numbers on them, this is the amount of \u201cweight\u201d the band will add to each movement. It\u2019s not an exact science, because the resistance will increase and decrease as you move the band. But a 10kg resistance band will add 10kg weight<\/a> at the end range of the movement.<\/p>\n If you choose to use resistance bands to support you in pull ups, remember that the number on the band will be the amount of support it gives you. A 65kg person using a 10kg band for pull ups should feel like their body weighs 55kgs!<\/p>\n Resistance bands look pretty, but definitely don\u2019t choose one based on colour. As we\u2019ve mentioned, each band adds a certain amount of weight. You should choose a band that is suitable to your strength, your fitness level, and the exercise you want to do. You\u2019ll probably need a different band for lat pull downs that you will for biceps curls! This is why resistance bands tend to come in packs. Most people end up using more than one!\u00a0<\/p>\n You do warm up before a workout \u2013 right? Bands make it much easier to get a good warm up that preps your muscles and joints for your main workout. Research tells us that dynamic stretching is the best type of stretching to do before training, and resistance bands are ideal for this type of movement. Doing dynamic stretches with resistance bands, that are similar to the movements in your main working, will get your heart rate up without tiring you out.<\/p>\n Moves to try: overhead press, crab walks<\/p>\n [\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_image src=”https:\/\/www.hussle.com\/blog\/wp-content\/uploads\/2022\/03\/Resistance-bands-2.jpg” title_text=”How to incorporate resistance bands into your workouts” _builder_version=”4.13.0″ _module_preset=”default” custom_margin=”-42px|||||” custom_padding=”0px|||||” global_colors_info=”{}”][\/et_pb_image][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.13.0″ _module_preset=”default” custom_margin=”-34px|||||” global_colors_info=”{}”]<\/p>\n Activating your muscles as part of a warm up will \u201cwake them up\u201d and get your brain connected to your muscles ahead of your workout. This leads to a better training session because everything is switched on. You can use a light resistance band to aid muscle activation, because the band will provide a small amount of resistance for you to work against.<\/p>\n Moves to try: glute bridges<\/a>, hamstring curls<\/p>\n Mobility is an active form of stretching that benefits your muscles, joints, fascia and connective tissue. It\u2019s an important part of your workout schedule, especially if you lift weights<\/a> or do repetitive movements like running. Resistance bands can really help you get more from your mobility work, by helping you get into end-range positions.<\/p>\n Moves to try: shoulder stretch with hands clasped behind your back, extended quad stretch<\/p>\n All this talk of dynamic stretching and mobility work might make you think there\u2019s no place for static stretching in your fitness schedule. That\u2019s not true. Static stretching is best done after a workout (when your muscles are warm) or as part of a mobility workout or yoga flow<\/a>. Resistance bands can help you get into deep static stretches and then pull a little further to increase the stretch.<\/p>\n Moves to try: seated forward fold, upper back stretch<\/p>\n [\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_image src=”https:\/\/www.hussle.com\/blog\/wp-content\/uploads\/2022\/03\/Resistance-bands-3.jpg” alt=”resistance bands” title_text=”How to incorporate resistance bands into your workouts” _builder_version=”4.13.0″ _module_preset=”default” custom_margin=”-48px|||||” global_colors_info=”{}”][\/et_pb_image][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.13.0″ _module_preset=”default” min_height=”1344px” custom_padding=”0px||0px|||” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.13.0″ _module_preset=”default” min_height=”1296px” custom_margin=”-114px||53px|||” custom_padding=”0px|||||” global_colors_info=”{}”]<\/p>\n Can you really get a good toning workout<\/a> just using bands. Definitely! Think about how effective a bodyweight workout can be, now add resistance bands. You don\u2019t have to use dumbbells and weights to get toned<\/a>. You can use resistance bands to tone every muscle group<\/a> in the body from legs and glutes to arms, shoulders and upper body.<\/p>\n Moves to try: overhead press, bent over row<\/p>\n <\/p>\n Do this circuit x 4<\/p>\n Banded pulsing half squat \u2013 20 reps<\/p>\n Crab walk \u2013 20 steps each direction<\/p>\n Banded deadlift \u2013 15 reps<\/p>\n Banded front squat \u2013 12 reps<\/p>\n Lying clamshell \u2013 12 reps each side<\/p>\n Banded glute bridge \u2013 15 reps<\/p>\n <\/p>\n Do this circuit x 3<\/p>\n Overhead press \u2013 15 reps<\/p>\n Bent over row \u2013 15 reps<\/p>\n Standing chest press \u2013 12 reps<\/p>\n Lateral raise \u2013 12 reps each side<\/p>\n Banded biceps curl \u2013 20 reps<\/p>\n Banded triceps extension \u2013 15 reps<\/p>\n <\/p>\n Do this circuit x 2 and finish with a 30-60 second plank hold<\/p>\n Banded bicycle crunch \u2013 20 reps<\/p>\n Banded plank hand taps \u2013 20 reps<\/p>\n Banded mountain climbers \u2013 20 reps<\/p>\n Banded bird dog \u2013 20 reps<\/p>\n Lots of gyms<\/a> will have resistance bands for you to use, but you might prefer to take your own (after all, they don\u2019t take up much room in your bag!) You can definitely take resistance bands to the gym<\/a> and use them in your workout.<\/p>\nWhy do resistance bands come in different colours?<\/h2>\n
How much weight do resistance bands add?<\/h2>\n
How to choose the right resistance band for you<\/h2>\n
5 ways to use resistance bands<\/h2>\n
1. Warm up<\/h3>\n
2. Muscle activation<\/h3>\n
3. Mobility<\/h3>\n
4. Static stretching<\/h3>\n
5. Toning<\/h3>\n
What are the best resistance band workouts?<\/h2>\n
Lower body tone-up<\/h3>\n
Upper body sculpt<\/h3>\n
Abs and core<\/h3>\n
Can you take resistance bands to the gym?<\/h2>\n