Resistance bands: how they works
Training with the resistance bands is practical and convenient compared to the same exercise performed with a set of dumbbells. The resistance bands are easily transportable, they can be used in a home environment, following online tutorials, and can be found in every sportswear store.
Many people practice training sessions with this highly effective tool that allows all the major muscle groups to work. One of the unique advantages of using this band is that resistance increases as the band lengthens, making training demanding but complete.
During workouts it is essential not to make mistakes and to use the endurance belt in the correct way to avoid making the sessions less effective or even harmful. The purpose of elastic fitness bands is to train all muscle groups without overloading the spine and joints with machines or barbells.
This, however, does not mean being free of risks: exaggerating with tension and endurance could not only put your muscles at risk but also cause accidents such as painful tears.
Training with resistance bands can also be a suitable sporting activity to practise during the menstrual cycle.
Resistance Bands: how to choose the right bands for you
The resistance band is nothing more than a rubber strip to be placed in different positions, for example under the feet, to pull and exercise using the resistance, under the buttocks, at the ankles.
With more professional fitness elastics, together with the elastic band, there are also dumbbells to increase the comfort and effectiveness of the exercise, to be inserted in the hands or feet. To correctly choose the right elastic band for the workout you are about to start, it is necessary to test the use.
Those who have just started training with the resistance band will opt for non-circular elastic bands without dumbbells: they are used with the hands and you can calibrate the strength according to the relaxation you are going to exercise. Then you can switch to fitness elastic bands with dumbbells.
Resistance bands can be purchased individually or in kits. They are available in different colours on the market: each colour shows a level of resistance. The lighter colours usually show a low resistance, from resistance equal to 1.5 kilos or 3 kilos; the darker they are, the more resistance increases. The colour-resistance scale is yellow, pink, green, blue, red and black.
Resistance Bands: errors to avoid
Use a band that is too light
Training using too light a resistance band is not dangerous, but ineffective. It is an exercise that makes no improvement because no resistance is added. The lack of effort is manifested by the absence of “burning” of the muscles during the session. The solution is to switch to a heavier resistance band. Or you can adjust the position of your hand or foot, then grab or climb higher on the band to increase tension.
Using a bandage that is too heavy
Using a band with too much resistance makes it impossible to perform a successful exercise. The body will overcompensate by using other muscle groups that are not intended to be involved in the exercise. In this way, not only will the exercise be ineffective, but it will also increase the chances of tears and injuries. When you cannot move the resistance band across the full range of movement for an exercise, or need to attempt to complete a repetition, it means that the elastic band is too heavy. It is recommended that you replace it with a thinner one.
Wrap the band around sharp objects
Training at home is practical and economical, but it is necessary to have all the precautions to avoid unpleasant inconveniences. When using a resistance band between the four walls at home you wrap it around a pole or heavy furniture. This is a mistake to avoid as sharp or rough edges speed up the wear of the latex in the band, risking sudden breakage. This could cause a dangerous muscle injury during exercise. To avoid this, the best solution is to attach anchors to a wall. Attach the strap to the anchorage or loop to protect it from wear and tear before you train.
Wrong position of the endurance band
The machines usually used in the gym guide the movement of the weight through a predetermined path of movement, avoiding as much as possible to make mistakes in the exercise’s execution. With resistance bands, however, there is a risk of not having full control of that path: by placing the band in the wrong place, you can go off course with the exercise, which is less effective, like trying to make the biceps work with the band anchored in front and not underneath. Other times, having the sash in the wrong place can make the exercise uncomfortable, annoying. One advantage of the resistance bandage is that it can be moved in an instant.
Tight anchorage points
One of the most common errors of the resistance band is also one of the most dangerous: not attaching the band to a strong and robust object. In this case, there is a higher probability that it will come off and end up hitting the face. Make sure the strap is securely attached to structurally strong objects that can withstand high weights or using a wall anchor before starting the set. Some objects, such as doorknobs, may look stable, but are not suitable for bearing weight. The object must be immovable to prevent the band from slipping off. This includes exercises that involve standing on the band. When standing on the band, it is essential to make sure you have positioned it completely under the arch of the shoe and keep it firmly on the ground with your heels and toes.
If you like training at home, our article The 5 Best Gym Equipment For Home is perfect for you!