If you have never trained with any type of resistance band before, you might be surprised to find resistance band training is not at all like using free weights or doing body weight exercises. They can challenge your body in a different way.
We work against gravity when we use free weights, so we have resistance in one direction. With band training, there is resistance in multiple directions. Being able to perform exercises in all planes of motion allows us to train more functionally. It enables us to train our bodies to use movement patterns that mimic everyday life or perform sport-specific movements, such as mimicking the swing of a baseball bat.
Unlike weight training, resistance bands provide continuous muscle tension. Additionally, the resistance will increase as you move through the range of motion. If we use a bicep curl, for example, the point of most resistance when using free weights is at the mid-range of the movement. The point of most resistance with a band, however, is going to be at the top range of the curl movement. The resistance will progressively increase as you bring your knuckles up toward your shoulders. This ascending resistance requires a higher degree of stabilization, which is needed to help prevent injury.
Training with resistance bands is easier on joints. When using weights, muscles accelerate at the beginning of the movement using momentum and decelerate at the end of the movement. As long as you are doing the exercises correctly, there is no danger to the joints with weight training. However, it is easier for most people to perform exercises properly with resistance bands because they are not using momentum to move through the range of motion. For that reason, bands are used in physical therapy to rebuild strength after injury.
Resistance bands are inexpensive, portable and allow you to train your entire body with just one piece of equipment. If you decide to purchase any resistance band, be sure to select one of good quality that won’t break easily. Traveling for the holidays? They are easy to pack since they are small and lightweight. No excuses!
Resistance bands are used in many group exercise classes at local YMCAs, including Active Older Adult classes and the LesMills 30-minute core program. Try one of these classes to have an experienced instructor guide you through the workout.
Angela Fulgieri is a Program Director for the Tampa Metropolitan YMCA. Write her at observerfitness@ gmail.com.