Amidst this pandemic, when all the local gyms and fitness studios are closed, exercise equipment has become the next essential to be selling out like hot cakes. The gym goers can be at no pause to their fitness routine.
There is no end to the list of options available for the fitness enthusiasts to keep them going. But the two main variables that play a major role for the fitness freaks to make a decision. First, everything comes with a price! Now that’s something really very true. And second, the space available to work-out with the comfort of being at home.
In this article you will get to know about an accessory that will provide you with the best possible way to tackle such a situation, which will be pocket friendly in both ways, price and size.
THE RESISTANCE BAND
Resistance bands are the most underrated accessorywhen it comes to utilising it in a work-out but it is the most effective and one of the most versatile fitness gear that one can use.
Resistance Band adds up the resistance to any bodyweight exercises, especially upper body workouts like bicep curls or lateral raises, and lower body/glute moves like squats, glute bridges, etc. They're also a great rehab tool for people coming back from an injury and are focusing on rebuilding strength. It is also effective accessory to enhance cardio training by including it to jump squat, lateral lunges and for boxing moves like jabs and crosses as a way to add weight to those already-dynamic movements.
Resistance Band > Weights and Gym/Cardio Equipment:
1. Easy to handle
Resistance Bands come in a loop shaped ribbon in a form which makes it easier for the user to fix it on a pole, under the feet or tie it and hang it from any height.
While using weights, one should be very careful. Falling can cause serious injuries if it falls on us and may damage the floor, if it falls on ground.
The bulky size of the equipment makes it impossible to transport and also before working out we need to do a lot of adjustments or setting which is boring.
Resistance Bands can be used for biceps curls to add resistance to lunges. Strengthening our shoulders to add resistance to our running.
Weights can only be used to focus on a specific set of exercises at a given time.
Exercises on equipment like treadmill, exercise bike or home gym are very limited.
3. Pocket friendly
Resistance Bands are easily available at a cheaper cost. (Starting from 149/- for 5 kg resistance)
It goes quite over the budget when it comes to weights. (1,999 for a set of PVC coated dumbbell)
It is not really practical to invest in equipment to be used by 1-2 people.
4. Storage space
It can be rolled up and kept in a drawer or, locker in your gym or can even be carried in your gym bag.
It becomes quite a hassle to carry the dumbbell from one place to another.
It requires a proper space to set up any equipment.
5. Safe for kids
Resistance Bands are safer options when you have kids around.
Equipment is generally connected to electric supply or will have weights or pulleys suspended, which becomes very dangerous for kids.
Just like dumbbells, resistance bands provide a level of resistance to help our muscles tear and become stronger. However, unlike dumbbells, resistance bands maintain constant tension on the muscles throughout the entire movement of an exercise, and therefore generate greater muscle growth.
Various resistance bands for different purposes:
Resistance Bands cater to all fitness levels, Therefore whether or not you are a beginner, these bands can be beneficial to your goals because they come in different intensities, starting from 5 kg up to60 kg. To know the correct use of each of the bands, let us have a look at the picture below;
Each resistance band has its own specific colour. This makes it easier for the user to pick the correct one, in case they are getting it for their friend/family.
My Experience with the bands:
I will introduce myself as a beginner to this world of fitness. Initially I used to practise bodyweight exercises, within 6 months I got used to that and that was the moment when my trainer suggested I should go for weights. Me, being a female, freaked out with the idea of lifting weights. I had a misconception that if I am lifting weights my body will get bulky. That was the moment when my trainer introduced me to resistance bands. Going by the looks made me quite skeptical to use it, but with proper guidance by my trainer I discovered a complete new phase of training my body without using extra-weights. I started with 5 kg for my upper body and 15 kg for my lower body and today after a year I am able to do 15 kg for upper body and 35 kg for my lower body.
Due to the pandemic, now that I am not continuing with my Gym, I have brought these bands for myself to keep practising at home. To my surprise, mypurchase was done within a budget of Rs. 1500/- (15kg @ 499/- and 35kg @999/-).
Here’s the best part about resistance bands; they absolutely don’t need any extra maintenance to be done. As the product is made up of rubber, over the months of regular usage the rubber will disclose its nature. However, it cannot be denied that any product needs to be maintained. Which is why, I have jotted down few points to prevent any early damage:
Clean bands by wiping with a damp cloth.
Do not use soap or any cleaning products to clean bands as these can deteriorate the strength of the band.
Avoid storing bands outside, under direct sunlight or near any extreme temperatures
Tips to use the bands safely
Never release a resistance band under tension. A release under tension can cause the band to snap back toward the user and result in significant injury.
Begin all exercises slowly to ensure band strength.
Avoid jerking the band.
Inspect bands before every use. Check for cuts, nicks, scratches, cracks or anything that looks like the band may be weakened in that area. If any flaws are discovered, discard the band immediately and never attempt to repair a damaged band.
Never stretch a resistance band over 2.5 times their length.
Do not exercise with resistance bands on uneven surfaces
Resistance bands are not toys and should never be used for any activity other than the specific exercises they were designed for.
PROS and CONS:
Easy to handle
Does not takes much space
Safe for home use
As it is made up of rubber, over a period of time it can start wearing off just like any other rubber-made products.
It might become risky for beginners to use it without assistance, snapping could cause major injuries.
The use of resistance bands in exercise has increased dramatically over the years and can be found in fitness facilities across the world. They are effective, inexpensive, and easy to use. Resistance bands do pose hazards, as all fitness equipment does, when not treated and used properly but still it stands above many other fitness equipment.