Why You Should Be Exercising With A Resistance Band

What Are The Different Options?
Resistance bands may not look like much, but they work the body in a similar way to a pair of dumbbells, so using one will count towards your weekly strength training quota. Whether you’re already into fitness or are just easing yourself back in, the joy of a band is its ability to add bespoke resistance where and when you need it. You can either opt for a smaller looped resistance band, which slots around your knees and ankles, or a longer, flatter resistance band, which can be tied to the likes of door handles to build muscle in a different way. So, which should you be using? “It depends which body part or area you want to work on,” says Louisa Drake, founder of The Louisa Drake Method . “Flat resistance bands are super versatile and ideal for achieving a total-body workout as they are easy to wrap around your hand and you can easily adjust the length. These are the most popular style of resistance band and are used in most gyms and by physiotherapists. A looped band, however, is great to target the legs and glutes or for more precise work on the triceps and biceps.” You’ll also want to think about the strength of your bands, Louisa says. “In general, a thicker band equals more resistance, so play around with different bands and find a strength that works for you.” Consider buying a pack of bands with varying resistances – you may also find that different parts of your body can take more resistance than others.
 
 
They Provide The Perfect Level Of Resistance Training
A band – whether used on your arms or legs – has a real advantage over free weights, particularly as you age, explains Louisa. “Resistance bands work your muscles just like weights do, but unlike weights, resistance bands don’t rely on gravity to provide the resistance. With a band, the tension is constant, meaning you’ll stimulate muscle growth and hit a full range of motion, working more places and muscle compared to free weights. This helps to increase flexibility, strength and control.” Studies show resistance training is particularly important as you age, adds Louisa. “Strength training in your 50s, 60s and beyond should be your go-to method of exercising as it’ll help you maintain muscle mass while also improving levels of enzymes involved in fat burning. It’ll also keep you mobile whilst helping reset your adrenals for better stress management.”
 
 
They Can Help Build A Stronger Body
Used originally for muscle rehabilitation, resistance bands offer a safe and controlled way to build strength. “A resistance band can help build muscle mass without overdoing it,” explains Louisa. “In fact, research shows that a training programme using resistance bands is both a practical and effective way of increasing strength in adults over the age of 55. With age comes the loss of muscle mass and other health issues, which means free weights may not be right – they can often be overly challenging and too harsh on an ageing body. You may also have injuries that never healed properly, or joints that aren’t as strong as they used to be. A resistance band will help with all of this.” Maintaining strong muscles through resistance training will help with strength as well as balance and coordination – a critical element in preventing falls, which can lead to osteoporosis-related fractures.
  
 
Stick With It & You’ll See Results
Don’t expect miracles overnight but incorporate a resistance band into your routine and you should see results within eight weeks, says personal trainer Christina Howells. “As with any resistance programme, consistency is key,” she says. “Use a resistance band two to three times a week, alongside steady progressions (i.e. increasing either the strength of the band or the number of reps), and you should see results within eight weeks. Just remember that variables such as diet and cardiovascular factor into this, too. No-one can out-train a bad diet or a lack of movement.”
 
 
Just Be Sure To Use Them Properly
The benefits of a resistance band are endless, so long as your technique is on point. “Always make sure you are controlling the motion in both directions when using a band,” Louisa advises. “It’s very easy to let the band snap you back into a starting position when the band is pulled very tight. Always move slowly and in control; never strain yourself and instead use a lighter band until you can perform an exercise with ease.”