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What Are Resistance Bands, And What Do They Do?

April 30, 2019

Oftentimes,resistance bands are used in rehabilitation training. But, they're now also combined with many types of workouts. Contrary to what some people may think, resistance bands are quite simple to use. These strips of rubber are available in several strengths, lengths, sizes, and colors. Nowadays, people use them to fire up their muscles with more intensity than is possible with the body alone (Huffpost).

Why Are Resistance Bands Good to Use?

Since these bands come in many sizes and resistance levels, you can use them for all different types of exercises. The idea is to target different muscle groups in your body for a well-balanced physique.

A resistance band is usually used to strengthen a variety of muscles in your body. When used, these bands force your muscle fibers to contract, therefore increasing the strength of your bones and muscles (Huffpost).

The Progressive Overload Principle

According to theprogressive overload principle, if you want to develop muscle, gain strength, and enhance your performance, you should gradually increase the amount of stress on your muscles during exercise training. This concept is known as resistance training (A Workout Routine).

For resistance training, you don't necessarily need to lift weights. For effective resistance training, you need to use resistance bands, kettlebells, barbells, and bodyweight exercises. Using these tools, you can challenge your body in more ways than one to burn fat and build muscle. 

Progressive Overload Explained

Suppose you lift 50 pounds for 3 sets of 5 reps. If you keep lifting the same weight over the next 10 years, you're not going to gain any muscle or strength. The reason for this is that you're not making use of progressive overload.

In this scenario, your body has become accustomed to the 50 pounds of tension and has gained enough muscle and strength to handle it. To gain more strength and muscle, you need to increase the amount of stress on your body on a regular basis. That's what we call progressive overload (Relentless gains).

How Can You Use Resistance Bands in Your Workout?

You can useresistance bands in 4 different types of exercises:

  • Mobility and stretching
  • Muscle activation and warm-ups
  • Resistance training
  • Growing muscle mass

Based on your individual goals, you'll need to use the resistance bands a bit differently for each exercise. But, regardless of your goal, you don't need more than a few different bands for a well-rounded workout.

Develop Muscle With Resistance Bands

As aforementioned, resistance bands are available in different levels of resistance, and the bands gradually increase the amount of stress exerted on your muscles. If you're just getting started with strength training, make sure to opt for a band that's designed for beginners. With time, your muscles will adapt to the increasing tension and you'll be able to move on to more advanced bands.  

If you want to keep growing your muscles, you need to gradually put more stress on your muscles. In other words, you need to consistently opt for a band with more tension than you were working with before. It works like free weights; you advance to a weight that is more challenging over time.

This was an introduction to resistance bands and their function. Use it for reference if you're a beginner with resistance bands to ensure that you exercise as effectively and efficiently as possible (Huffpost).

References

https://www.aworkoutroutine.com/progressive-overload/

https://www.huffingtonpost.co.uk/entry/what-are-resistance-bands-workouts_uk_5a4d01a9e4b025f99e1f4003?guccounter=1&guce_referrer=aHR0cHM6Ly93d3cuZ29vZ2xlLmNvbS8&guce_referrer_sig=AQAAADyepIFjBYKTu4vn1hyWx13SgHSAjJ8zQWXOqv9PZFAbTJxc2vUZC9BQ5WlbE0Ws97RyB_tW9

https://relentlessgains.com/progressive-overload-and-muscle-growth-the-truth/