What are the benefits of resistance band exercises?
Whether you can stick to your exercise program is half about convenience. A gym that's too far, too expensive, or too stressful won't motivate you to work out. Rather than using your own residence as a personal gym, invest in low-cost home fitness equipment like resistance bands, lest any inconveniences get in the way of your toned physique.
Here are 5 reasons why a resistance band workout can benefit you.
1. Full body workout
Resistance bands give you the freedom to design your workouts to focus not just on individual muscle groups, but the entire body at the same time. It's ideal for those who don't have much time but need a full-body workout, or those who want to lose weight, improve endurance, or improve cardiovascular fitness.
2. A workout that's never dull
With resistance bands, you never have to repeat the same exercise. In addition to having many exercise options, you can also use resistance bands independently, with door anchors or with a heavy-duty workout to challenge your body in different ways.
3. Reduce the risk of injury
One of the important benefits of training with resistance bands is the low risk of injury. Whether it's punching, stretching, pushing or pulling, resistance bands will work with you.
4. Never miss a workout
Whether the journey is for work or leisure, it should not be a reason to stop exercising. Even if the hotel space is small, resistance bands allow you to get a full workout without disrupting your schedule.
5. Improve Cardiopulmonary Function
Try exercises that challenge your muscles and cardiovascular system to increase your heart rate. For example, jumping with a resistance band under your feet and raising both handles to shoulder height. Maintain adequate hydration and electrolytes during longer aerobic workouts.
Beginner Resistance Band Workout: 30 Minutes
Once you know all the benefits of resistance bands, try starting with this beginner workout.
First, make sure the area where you exercise is free of furniture, pets, or anything that might prevent you from getting full exercise safely. Also, turn off phone or desktop notifications to avoid distractions. Now, grab a towel, water, protein bars, or whatever you need for your workout.
Do 10 to 25 reps of each exercise, depending on the resistance band difficulty level. The goal is to do each of the eight exercises three times.
1. Penguin
With your feet on the resistance band, raise both handles to shoulder height. Push your right leg to the right, with your foot bent and off the floor. Put your right leg back in place, then push your left leg to the left. Alternate both sides.
2. Overpress
Stand with your feet on the resistance band and raise both handles to shoulder height. Raise your arms toward the ceiling, then lower your arms. To make this exercise easier, use only one foot on the resistance band, or lift one arm at a time, then lift the other arm when you're done.
3. Glute Bridge
Lie on the floor with your left knee bent and the soles of your feet on the floor. Straighten your right leg in the air. Wrap the band around the sole of your right foot and hold the band tightly. Keeping your right leg straight, lift and lower your hips without loosening the resistance band. Then repeat with the other leg.
4. Seated Pull Back
Sit on the floor with your legs straight forward. Loop the resistance band around the soles of your feet. Pull both handles toward the ribs and back into place.
5. Biceps Curls
Step on the resistance band with one or both feet and hold the handles on each end with both hands, palms facing up. Bend your elbows toward your shoulders, pull the resistance band up, and slowly lower your arms.
6. Reverse lunge
Stand on one foot on the resistance band and bring the two handles to your shoulders or hips. Bring the other leg back for a lunge. Repeat on the other side.
7. Triceps Back Press
Stand with your feet on the resistance band and hold the handles with your hands at your sides, palms facing back. Keeping your arms straight, push your arms back to work your triceps.
8. Twist
Attach a resistance band to the feet of a chair or bed, then sit on the floor with your hands on your right hip while holding both handles. Lean back and pull both handles to the left side of your body. Repeat on the other side.
Resistance bands are a convenient and inexpensive option for exercising anytime, anywhere. When shopping for resistance bands, look for sets with different levels of resistance bands, each with a different tension for a wider range of exercise options, so you never miss a workout.
