In Pilates training, there is a very small but very helpful tool. Yes, you guessed it, it is the resistance band! Much of the power of Pilates comes from spring resistance. Using spring-equipped equipment is conducive to developing strength and stability. Unfortunately, springs are not easy to fix or control, and resistance bands are a relatively good substitute for springs. Elastic bands can generate continuous tension on muscles, which can double the efficiency of practice and enhance coordination!
Because resistance bands are light, easy to carry and convenient to use, as early as more than 100 years ago, resistance bands were widely used in rehabilitation training and sports physical training, used for men’s strength training, women’s body shaping programs and children’s growth training. Users can choose suitable resistance bands based on their own conditions, considering weight, length, structure and other aspects.
Diverse Materials and Sizes
In terms of materials, they are generally made of natural latex or synthetic rubber. Natural – latex – made resistance bands have good elasticity and durability, and the touch is soft and comfortable. Synthetic – rubber – made resistance bands may be more wear – resistant and are suitable for use on a variety of different surfaces and environments.
In terms of size, the length is usually about 1 – 2 meters, and there are also multiple choices for the width. A narrower resistance band may be more suitable for fine – grained hand or foot movement training, such as finger – stretching movements in yoga; a wider resistance band can provide a larger contact area and is more stable when performing some movements that require greater force support, such as leg – stretching movements in Pilates.
Advantages Of Resistance Band
The resistance band is small in size, light in weight, and easy to carry. Whether at home, in the office, or traveling, as long as there is a small piece of open space, you can take it out for training. For example, when traveling on a business trip, you can put the resistance band in your suitcase and use the space in the hotel room to do simple strength training, such as squats, shoulder presses, etc., so that you will not interrupt your fitness plan due to changes in the environment.
It does not require complicated installation and debugging process. For fitness beginners, it is very easy to use resistance bands, and almost no teaching is needed to start some basic movement training, such as arm curling, just hold the two ends of the resistance band and use the strength of the arm to bend the arm.
During the rehabilitation stage, patients can use a low – resistance band for joint range – of – motion training and mild muscle strength recovery training. For professional athletes, when doing specific strength training, they can use a high – resistance band to simulate the opposing force in competitions. For example, basketball players can use a high – resistance band for upper – body strength training to enhance the explosive power of the upper body during shooting and physical contact.
Through different movements, different parts of the body can be exercised. For example, using a resistance band for squats mainly works on the leg muscles, including the quadriceps, hamstrings, and gluteus maximus. Performing a resistance band rowing movement can effectively train the back muscles, such as the latissimus dorsi and the lower and middle trapezius. The lateral raise with a resistance band mainly trains the middle deltoid, making the shoulder lines more attractive.
Compared with some free – weight equipment (such as dumbbells and barbells), the impact force generated by resistance bands during exercise is relatively small. If you use a dumbbell for a rapid movement and you lose control of the movement, the dumbbell may cause greater harm to the body due to gravity. However, when you lose control of a resistance band movement, its rebound force is relatively small and is less likely to lead to serious contusions and other injuries.
Are Resistance Bands Color Coded?
I think everyone who has used an resistance band will encounter this problem: either the resistance band is too tight and I can’t pull it; or the elastic band is too loose and it’s boring to pull it. So what is the appropriate resistance band?
The resistance bands currently on the market are mainly divided into 8 resistance levels, distinguished by different colors. The classification of tension from small to large is as follows:
Tan < Yellow < Red < Green < Blue < Black < Silver < Gold
This classification by color is not only easier to remember, but also very convenient for progressive training intensity. As the training intensity gradually increases, the resistance band can also gradually increase to meet the needs of different stages.
As for the selection of resistance bands, they can be divided into the following categories according to different fitness stages and uses:
1.For children or rehabilitation training:
Usually choose a yellow resistance band with a size of 2cm×1.5cm×0.25mm, with a tension of about 5 pounds (2.27kg)
2.For fitness women who want to lose weight and shape their bodies:
Usually choose a green resistance band with a size of 2cm×1.5cm×0.35mm, with a tension of about 18 pounds (8.16kg)
3.For strong women or men:
Usually choose a red resistance band with a size of 2cm×1.5cm×0.45mm Band, this tension is generally around 36 pounds (16.33kg)
4.If you are a strong man:
You can usually choose a purple resistance band with a specification of 2cm×1.5cm×0.55mm, and its tension is increased to about 56 pounds (25.4kg)
5.For professional fitness, athletes or fitness enthusiasts:
The most suitable is the gold resistance band with a specification of 2cm×1.5cm×0.65mm, with a tension of 72 pounds (32.66kg), which is very refreshing to use.
Therefore, when it comes to choosing an resistance band, you must not just follow the trend. You must choose it based on your actual situation and the training stage you are in. After reading these points, I believe everyone must have a clearer understanding of their current stage, and you can choose a suitable resistance band based on this. In addition, you must also pay attention to safety during use!
Loop (Resistance) Band Exercises for Beginners
Chest Muscles
Both can be considered as a different form of dumbbell bench press, and the movement pattern is similar. However, be careful to do the movement slowly, not fast, so as to avoid the sudden increase of resistance from the resistance band and damage to the muscles.
Back Muscles:
Both of these movements can stimulate our latissimus dorsi, trapezius, posterior deltoid and other muscles. But be careful to do the movements slowly, not fast, so as to avoid the sudden increase of resistance band and damage to the muscles.
This movement mainly trains our hip muscles and erector spinae muscles.
Abdominal Muscles:
The first movement mainly trains our rectus abdominis. Note that the arms are locked after grabbing the rope handle, and can only be pulled down by the strength of our abdomen. The second movement trains our mermaid line, imitating the diagonal split movement. The arms also need to be pulled diagonally downward by the strength of the abdominal muscles on both sides. But be careful to do the movement slowly, not fast, so as to avoid the sudden increase of resistance elastic band and damage to the muscles.
Leg Muscles:
The first movement can fully exercise our legs, and the last two movements are mainly for our thighs and buttocks. But be careful to do the movements slowly, not fast, so as to avoid the sudden increase of resistance of the elastic band and damage to the muscles.
This movement can exercise our thigh adductor muscles.
Shoulder And Arm Muscles:
The above are the elastic band training methods for shoulders, biceps and triceps. But be careful to do the movements slowly, not fast, so as to avoid the sudden increase of band resistance and damage to the muscles.
How To Arrange Resistance Band Training?
It is recommended to arrange 2 parts and 2 movements for one training day, and then perform 3-4 sets of each movement, with 8-12 exercises in each set.
1.You may have noticed that I have noted behind each movement that the movement needs to be done slowly. This is a disadvantage of the elastic band. The resistance of the elastic band becomes greater and greater as the elastic band is stretched, but our muscles are not like this. The strength of our muscle fibers will weaken after contraction or stretching to a certain extent. Sometimes the movement is fast and the acceleration increases, which can easily cause muscle or joint damage.
2.Although resistance band will increase with the increase of length, it has its own upper limit. For friends who have gained muscle to a certain level, the training effect will be relatively poor. It is only used as a training method for home freehand training. If you want to gain muscle, it is recommended to do traditional weight-bearing strength training.
As a simple home fitness equipment recommended by rehabilitation therapists and physical trainers, the resistance band has a good effect on injury recovery and daily home training. If you don’t have time to go to the gym, you might as well try the resistance band as a form of daily training to achieve both life and fitness.
What Brand Of Resistance Bands Is Good?
Fit Simplify Resistance Loop Exercise Bands
This set includes five color-coded bands ranging from extra light to extra heavy resistance. They are affordable, compact, and come with a carrying case, making them suitable for various exercises, warm-ups, and rehabilitation.
Fit Simplify Resistance Loop Exercise Bands with Instruction Guide and Carry Bag, Set of 5
THERABAND Resistance Bands Set
Professional-grade elastic bands designed for both upper and lower body exercises. They are available in different resistance levels and are commonly used for strength training, physical therapy, and Pilates.
THERABAND Resistance Bands Set, Professional Elastic Band For Upper & Lower Body Exercise
LIANJINDUN Resistance Bands Set
The LIANJINDUN Resistance Bands Set is designed to enhance your workouts with versatility and durability. This set includes five color-coded bands, each representing a different resistance level, allowing you to customize the intensity of your exercises. The bands are made from high-quality TEP material, which is latex-free, skin-friendly, odorless, and features a smooth surface. Each band measures approximately 59 inches in length and 5.9 inches in width, providing ample coverage for various exercises. The set also comes with accessories such as handles and a door anchor, expanding the range of possible workouts. These bands are suitable for a wide range of activities, including physical therapy, yoga, Pilates, and general strength training.
WSAKOUE Resistance Bands Set
The WSAKOUE Resistance Bands Set features five durable, color-coded bands with adjustable resistance levels up to 150 lbs. Made from natural latex, it includes handles, ankle straps, and a door anchor for versatile full-body workouts. Lightweight and portable, it’s perfect for strength training, yoga, and rehabilitation exercises at home or on the go.
Pull Up Bands, Resistance Bands, Pull Up Assistance Bands Set for Men & Women, Exercise Workout Bands for Working Out
ROSAPOAR Resistance Bands Set
The ROSAPOAR Resistance Bands Set includes four durable, natural latex bands with varying resistance levels: two orange bands (5-15 lbs), one blue band (15-35 lbs), and one yellow band (30-70 lbs).These bands are ideal for a range of exercises, including pull-ups, strength training, and powerlifting, and are suitable for both men and women.The set also comes with a carrying bag and an instruction manual for added convenience.
