Simple and Effective Training Using Resistance Bands

When we think of exercise, the picture that pops into our heads is that of gyms, weightlifting and running on either treadmills or roads. It may even be a spinning class, yoga or pilates. Resistance bands and what they offer are rarely at the forefront of our minds when it comes to simple and effective training, yet they are the epitome of uncomplicated and practical exercise with amazing uses and benefits.

Allow Us to Introduce You to The Resistance Band

Resistance bands are ‘bands’ that can be flat or tubular in shape. They were first employed in physiotherapy sessions in the 1990s, but it wasn’t until recently that they became a popular form of exercise. They are primarily used in place of or in addition to heavy-weight resistance training, they assist in stretching and are great to use when overcoming an injury. Resistance bands can be used in conjunction with other training equipment or can be used entirely on their own as a form of exercise. 

The Benefits of Using Resistance Bands

1. They are inexpensive
   Resistance bands are easy on the pocket and one of the most economical ways of getting fit. A small amount of money goes a long way to buying one or two bands to suit your needs.
2. Portable
   They are easy to carry around with you and don’t take up much space in a bag. Therefore, they can be used at home, in the park or even on holiday.
3. Adaptable
   Resistance bands’ main strength is their adaptability, which complements the fact that they can be taken anywhere. They come in different strengths of resistance. This means there is room for progression as you become stronger and more supple.
4. Full-body workout
   Every muscle in your body can be worked with just one resistance band. As there are numerous possibilities in terms of a variety of exercises, one resistance band can go a long way. They are a great way to modify conventional exercises by adding more resistance to your workout or even acting as an assist to simplify sessions.  To mix things up, you can incorporate different types of resistance bands into your workout as well.

From Prehab to Rehab and Everything In-between

While warm-up exercises and dynamic and static stretching are often part of an athlete or gym enthusiast’s arsenal, prehab and rehab exercises are less frequently discussed.

The Prehab

Prehab exercises are those that are designed to prevent overuse injuries caused by increasing the volume or intensity of a specific activity. Prehab, when done correctly, can also help to enforce good movement patterns, lowering the likelihood of injury. Stretching, muscle activation, strength and conditioning are all part of a prehab program. Resistance bands are ideal for these prehab exercises because the various band strengths allow for a slow and steady increase in resistance to targeted muscle groups, making them an invaluable tool for working on isolated muscle groups to increase strength and identify imbalances and weaknesses.

The Rehab

The resistance bands’ modest beginnings came about in the form of surgical tubing and fast became a tool used in physiotherapy to aid in the rehabilitation of many injuries. Resistance bands are ideal for use following an injury because they add resistance to a person’s motions, improving strength and flexibility without putting undue strain on the joints. These stretchable fitness bands allow a person to concentrate and work on specific areas of the body, which can speed up the process of rehabilitating joints and muscles after an injury.

The In-between

Not only are resistance bands great to use at the beginning or end of a workout session but they are excellent to use as THE main workout. The benefits of resistance bands can be seen when they are used with common dynamic exercises such as squats, lateral leg raises and pull-ups, just to name a few.

• Banded Squats
  Resistance band squats are a quick and efficient way to strengthen your back, legs, and core. Squats are a fantastic exercise for your legs and glutes. You can use REBEL’s Silicone Band Set to increase the difficulty of your squats and boost the efficiency of this exercise.
• Lateral Leg Raises
  This basic exercise can be taken up a notch when using resistance bands. The resistance it offers will strengthen all major muscles in your hips, thighs, and legs and can help prevent injuries.
• Assisted Pull-ups
  REBEL’s Power Resistance Bands which range from very light to very heavy resistance are seamless two-meter-long looped bands which will lend a helping hand in your pull-ups by allowing you to use proper form, build strength and improve stability.
• Upper body Exercises
  When using the REBEL Resistance Band Set, the sky’s the limit when it comes to exercising the upper body. These bands offer the same results as free weights but with less strain on your joints. By incorporating numerous upper body exercises such as the shoulder press and bent-over row, this set of bands will assist you in growing muscle, toning your body, and even losing weight. Due to the variety of resistance levels, it is the perfect tool for working each muscle group separately or for giving you a full-body workout.