WHAT ARE RESISTANCE BANDS?

Resistance bands are basically thick, colorful elastic bands that come in a variety of shapes, thicknesses, and sizes.

“Colors, thicknesses, and exact amounts of resistance vary by brand and company,” Kim says. But in general, a thicker band means more resistance (or support).

The color of the band is also an indicator. "Generally, the darker the color, the greater the resistance: yellows and oranges are the lightest, reds and blues are in the middle, and greens, purples, and blacks are the strongest," Benjamin says.

“You can choose the resistance to use based on your abilities and the type of band to use based on the exercise you are doing,” explains Sabrina, a BPJEPS AGFF certified personal trainer.

How to use resistance bands can get a little tricky:

“Resistance bands can provide either assistance or resistance,” Pierre explains. For example, “you can use a resistance band to assist you in a pull-up and make it easier.

The stronger the resistance band, the easier the movement will be. Or you can use a band to make a move like the overhead squat or glute bridge more challenging. The stronger the resistance, the harder the move will be."

TUBULAR BANDS WITH HANDLES

Also called “handle bands,” tube bands essentially look like jump ropes made of cylindrical rubber.

At each end, you'll find durable nylon or plastic pulley handles for a secure grip. Most commonly, these bands are used for movements like shoulder presses and bicep curls.

But "you can get a really good upper-body, lower-body, or total-body workout using just these bands," Emma says. (Want proof?

WIDE LOOP BANDS

Just as the name suggests, these bands form a large closed loop like a rubber band, usually about 100 centimeters long.

Typically, they are flat and thin, which is why they are sometimes called "flat and thin bands" or sometimes "superbands." These bands are best known for assisting with pull-ups, but they can be used for a variety of training movements.

“These are my favorite because you can wrap them around a pole, doorknob, couch leg, towel hook, etc., to do rows, chest presses, upright rows, chest flyes, lunges, or triceps kickbacks,” says Kim, a certified trainer and BPJEPS AGFF instructor.

"You can also step on it to give yourself resistance by doing good mornings, lateral walks with a band, squats, overhead presses, bicep curls or lateral raises."

MINI ELASTIC BANDS

Think big loop bands, but make them bite-sized.

Just like the giant loop bands, they come in different thicknesses and can be used in very creative ways for a crazy workout.

You've probably seen them on your Instagram feed as a glute workout tool, because you can get a serious dose of peach when you put them around your ankles, says Joanna.

But they don't *just* go around your ankles. Mini bands can also be used around your knees, thighs, wrists, and arms.

(For a quick ab burner, try these three moves that use a mini band, or try these mini resistance band exercises to build hip strength.)

ELASTIC BANDS IN THE SHAPE OF A EIGHT

Figure-eight bands are typically made of the same cylindrical rubber as tubular bands, but are (surprise!) shaped like an 8. Typically, these bands have a built-in handle on each loop, making them perfect for upper-body exercises.

THERAPEUTIC ELASTIC BANDS

Therapy bands are made of the same material as wide loop bands, but they are usually thinner and do not form a loop.

“I like to use these resistance bands for shoulder pre-treatment and rehab, to increase stabilization of the rotator cuff, those muscles that are so commonly torn in people,” says Fanny.

While they are typically used in physical therapy for mobility, they can also be used for fitness purposes.

Convinced that resistance bands are best?

Try one of these resistance band workouts to get started.

HOW TO USE RESISTANCE BANDS IN YOUR WORKOUT

Good news:

“They are completely usable for every person and every fitness level,” confirms Olivier, certified trainer, strength coach and corrective exercise specialist.

You scale like you would with free weights: You do the same exercises but increase the resistance level as you progress, he explains.

HOW TO CHOOSE WHICH RESISTANCE BAND TO USE?

According to Rina, you should always choose a band that feels challenging for you for the movement, based on the number of reps and sets in your circuit. And when it comes to the type of band, you should ask yourself how and why you're using it.

Next, take a look below at some of the exercises, workouts, and movement patterns you can use for the different styles of resistance bands.

If you are just starting out, start by testing the bands by starting with the lowest resistance available.

"If you can do 12 to 15 reps of your routine exercise with a particular band without feeling fatigued, move on to a band with a slightly higher resistance," Kim says. In general, she says, you want to feel like you're really tired and exerting yourself.

“The goal is always to feel challenged by the exercise while still being able to control the resistance band throughout the entire movement,” Rina says.

If you are unable to control the resistance at any point during the repetition (e.g. if you feel like your legs or arms are being pulled back to the starting position), this is a sign that the resistance is too high for you.

You may then end up performing the move with poor form, which will counteract any strength gains you might make by using a harder resistance band, she says. That's normal.

THE BENEFITS OF USING RESISTANCE BANDS

Unlike free weights, resistance bands force you to work hard during the eccentric portion of the movement (when the muscle lengthens), not just the concentric portion (when the muscle shortens), says Yannick, a BPJEPS AGFF-certified trainer.

Think of a dumbbell bicep curl: First, you contract your biceps muscle to lift the dumbbell (the concentric movement). Then, when you release the dumbbell to return to the start (the eccentric movement), there's not a ton of calorie burn, says Fanny.

However, doing the move with a resistance band changes the game: "Add a resistance band and your muscle will be worked in both directions," she says.

This means your muscles are working under tension for a longer period of time and moving through their full range of motion, Rina explains.

The result: “It improves overall muscle function and strength, which ultimately leads to increased metabolism and greater calorie expenditure,” says Fanny.

Another difference between resistance bands and dumbbells or kettlebells is that they can be used to make an exercise easier, not just harder.

Deadlifts and banded pull-ups are perfect examples, Pierre explains.

"The elasticity makes the deadlift pull easier, which can help people new to barbell deadlifts learn proper hip joint mechanics."

Likewise, resistance pull-ups and chin-ups can help people learn movement pattern and technique while they are still developing proper strength.

“You will get stronger and be able to work through the full range of motion to ensure proper chaining and muscle recruitment during the actual movement,” the strength and conditioning specialist previously told Samy.

As the movement becomes easier, you can progress to a thinner band with less assistance, until you are able to do a bodyweight pull-up, without assistance.

DIFFERENT TYPES OF RESISTANCE BANDS

Take a look around your gym and you might see some resistance bands lying around.

Here are the five main types of resistance bands, so you can invest in and use the best type for your goal (and your favorite fitness moves).

HOW TO USE RESISTANCE BANDS

These flexible bands are about to become your new strength training best friend. Here's how to burn (your muscles with) rubber.

Portable, affordable, and endlessly usable, resistance bands are among the most overlooked pieces of fitness equipment.

Part of the reason is that while treadmills, jump ropes, and stair climbers are pretty self-explanatory, learning how to use resistance bands takes a bit of savvy.

Resistance bands are great because they can be used to make an exercise harder or easier, for upper or lower body, and for cardio or strength.

But, let's face it, there are a lot of different types and colors of bands, and crazy exercises you can do with them. Where do you start when it comes to learning how to use resistance bands?

Read on to learn how to use resistance bands in your workout to burn rubber (wink) and build muscle.

RESISTANCE ELASTICS, TO GAIN EFFICIENCY!

Want to make your home gym even more effective? No need to invest in big weight machines, simple resistance bands will do the trick.

With these elastics (or fitness bands), you boost your sessions, you multiply the effects, but you do not provide much more effort, just better levels of muscular resistance. The Fitness Box guides you...

You have decided to take charge of your body and tone it up a bit, and you are working out at home. Congratulations, and by adopting a regular rhythm, you will quickly appreciate the effects on your body and your fitness.

But you can boost the effects of these activities at home by using an "elastiband", which is either a simple elastic band - or latex - or a textile elastic band with two elastic bands to put on the ankles or wrists, and providing resistance.

So, in fact, the muscle is even better mobilized. These elastic bands are small bodybuilding accessories originally used in physiotherapy. They are inexpensive and space-saving and come in several colors; each color corresponds to a more or less advanced level of resistance.

SO, READY FOR A NEW FITNESS WORKOUT? FOLLOW OUR EXERCISES!

Equipment status

Before you start training, always check your resistance band for damage. Resistance bands used for strength training and fitness are very durable, but can be damaged by sharp objects or nails.

Since exercises often involve body weight and resistance from the band, you don't want it to tear under the tension, or you risk injury.

The posture

Be careful not to follow the movement of the elastic but, on the contrary, to resist it. Pay attention to the posture of the back in particular or the alignment of the pelvis. Also be sure to keep your shoulders low so as not to tense up.

Breathing

Always breathe deeply, even when exercising requires effort and concentration. In fact, proper breathing allows the muscles to oxygenate, which is essential for regeneration.

If you find the exercise difficult, reduce the number of repetitions or the resistance.

The resistance of the elastic

To work with an elastic band, you need to use its tension. Therefore, your starting position for each exercise should already be slightly tense, and then continue your movement while keeping the elastic band taut.

It's up to you to control the tension.
To increase effectiveness, you can hold the position where the resistance is strongest for two breaths.

The warm-up

Start by warming up! Dance, move your joints to lubricate them and visualize your exercises before you start. You can do them without resistance bands to warm up.

Attention, choose the right elastic!

Resistance bands, whether latex or textile, come in many different colors that indicate their resistance level.

These can vary depending on the manufacturer. Often, lighter colors provide easier resistance and the darker the color, the greater the resistance of the elastic.

If you're not comfortable using simple latex bands, opt for a version specially designed to fit the elastic around your arms or legs.

You may need to invest in different lengths, but remember that this fitness accessory costs significantly less than a mechanical strength machine.

If you reach a point where you start to find your exercises easy, it may be a sign that you need to purchase a stronger resistance band for your workout.

Another advantage, and not the least, is that this resistance band is so compact that it fits easily into a carry-on bag. It follows you everywhere without worrying about anything so as not to break the rhythm of your fitness routine.