RAssistance-band exercises have been done all over social media during the pandemic. In case you’re not familiar with them, resistance bands are similar to an elastic band, usually made of a synthetic fiber such as latex or rubber. For example, you can loop them around your legs or arms, which helps create more tension during your workout. This tension makes movements more difficult, and engages more muscles, which some claim will help you build strength and muscle.
many of us know that strength training is important. Not only can it help us build strength, it can slow the decline of muscle mass. as we get older, while there may also be an increase in muscle mass increased metabolism. While you can only build some strength through body-weight exercises such as squats or lunges, often the key to building a greater amount of strength is creating resistance.
This is often done using weights or weight machines. But in recent years – especially height of epidemic Resistance bands have become a popular way to build this resistance to build strength. This means you can get the added strength benefits without spending hours lifting weights in the gym.
Resistance bands are easy to use at home, don’t take up much space and are inexpensive, which may be some of the reasons they are so popular. Different bands also have different levels of resistance — such as lighter or heavier — that work your muscles with varying difficulty, making them suitable for people of all different fitness levels. Huh.
research shows that power gain Using elastic resistance bands similar to training with dumbbells or weight machines benefits not only the average person but also athlete. Resistance-band training can also increase stabilizer muscles To a greater extent than weight training. This muscle group is important because it supports our large muscles and joints during movement, and helps keep us from getting injured. Strengthening them can improve movement and stability, and this is why resistance bands are often used. for rehabilitation.
Meanwhile, older people can benefit from using resistance bands where it’s not always practical to use free weights—perhaps because they can’t easily get to the gym, for example. Exercise with resistance bands is not only safe for older adults, it can help reduce vulnerabilities. Resistance bands can also improve balance, flexibility and Body composition (less body fat and more muscle).
advantages and disadvantages
It is thought that about half of those who begin weight training using traditional weights give up. within one year Due to logistics difficulties and financial costs. Resistance bands can be an easy way to build strength and encourage people to use them for longer periods of time.
Anyway, they have their drawbacks. You reach maximum resistance only when the band is stretched as far as It can go. But with free loads, the resistance is consistent throughout the movement. You can also easily add more resistance (lifting a heavier weight) or remove resistance (reducing the amount of weight you’re lifting). Although you can use a band that has more resistance to gain more strength, these gains may not be as great with weights.
So when exercising with resistance bands gains strength are similar to With traditional methods like free weights, you can work against more resistance with free weights, so you’ll gain more strength in this example. there is some support To use resistance bands in conjunction with free weights to maximize strength gains – a combination of fixed resistance from free weights and varied resistance from resistance bands.
But while it’s important to understand these limitations with resistance bands, they can still be an effective way to build muscle and strength. Given that they’re cheap and easy to use, they can be a good option for those just starting to exercise or who don’t want to pay for a gym membership. This means that almost everyone can get the benefits of strength training without the need to lift heavy weights.
Lindsey Bottoms Has a Reader work out and health physiology, at the University of Hertfordshire. This article first appeared on Conversation.
Credit: www.independent.co.uk /