The Benefits of Resistance Bands

After years of scientific studies, experts pinpointed obesity as a risk factor for many health problems. These include heart disease, diabetes, and neurologic conditions.

For this reason, you need to do everything possible to stay fit and avoid a sedentary lifestyle.
One of the best ways to achieve your fitness goals is by using a resistance band in your workouts.

This simple tool boosts the benefits of each workout session, which makes every minute spent in the gym worth it.

In this article, we will briefly define the uses of a resistance band, then shift gears to discuss its benefits.

What is a resistance band?
In the 1900s, resistance bands were famously used to restore the function of patients who lost their mobility in accidents.
After that, they got neglected until the 1990s, where fitness gurus used them as part of creative workout routines.

Despite how simple these bands look, they provide a myriad of health benefits to the human body. These include muscle growth, increased range of motion, and a reduction in the risk of injury.

The primary benefits of exercising with resistance bands:

Physical therapy and Stretching
Physical therapy experts often use resistance bands to speed up the recovery of patients with functional disabilities.
The use of resistance bands in this field boils down to their ability to stimulate specific muscle groups.
In a 2019 study, scientists recruited 25 patients over the age of 65 who underwent knee replacement surgery.
Patients followed a 4-week program that included stretching routines and exercises with a resistance band. At the end of the study, researchers compared the 25 participants and the control group.
(Control group – individuals who had a knee replacement but did not use resistance bands.)
The results showed that the first group had a significant improvement in joint mobility and strength compared to the second group.
Moreover, people can also use the bands to stretch during the warmup and cooldown phases. This is because they are a great way to increase joint flexibility and prepare the muscles for an intense workout.

If you often suffer from delayed-onset muscle soreness (DOMS), resistance bands can also reduce the frequency of these episodes.

Full-body workout

Contrary to popular belief, focusing on machines in the gym is not the best approach to achieve massive fitness transformation.

Here is why:
When you use a machine in the gym, only a few sets of muscles will get recruited. As a result, your overall muscle growth gets limited.
On the other hand, focusing on compound exercises that require the use of many muscle groups will stimulate muscle hypertrophy in many regions of the body, making you lose more calories, gain lean muscle mass, and develop equally distributed strength.
The good news is that you can get a full-body workout using a single resistance, especially if you have a pull-up style band.

A common complaint from people who just started using the resistance band is the inability to diversity their workout routines due to a lack of ideas. Fortunately, there is no shortage of compound exercises that use a resistance band; after a few weeks of use, you will become an expert in this field.

Muscle tonicity and endurance

As mentioned above, resistance bands are great tools to promote muscle growth and tonicity by stimulating microscopic fibers to hypertrophy.

This is perhaps the primary reason that these bands gained massive popularity over the past few years.
With that said, many people still have doubts about the utility of resistance bands in the field of bodybuilding (as opposed to dumbbells and barbells).
In reality, the proper use of resistance bands can yield impressive results similar to what you’d expect from an intense strength training routine.
You see, muscle fibers do not care about the type or source of resistance they’re facing. Differently put, if you use a dumbbell, a resistance band, or your own body weight, you will experience the same results.
In a 2019 meta-analysis, scientists compared the effects of traditional strength training and resistance band-mediated exercises on muscular growth.

At the end of the paper, they concluded that “Evidence from this study suggests that resistance training with elastic devices provides similar strength gains when compared to resistance training performed from conventional devices.”

Affordability is often the main factor in purchasing workout equipment.
Fortunately, resistance bands are very affordable, which is particularly beneficial for people who do not want to invest big from the beginning.
To give you an example, compare the price of a resistance band to other conventional workout devices (e.g., dumbbells, treadmills, stationary bikes). The gap is just huge!

By offering similar benefits to fancy workout devices (all while under 60 bucks), resistance bands remain the best initial investment you can make to boost your fitness status.

Ease of use 
Most people get intimidated by strength training, especially if they had a sedentary lifestyle beforehand. This becomes a real problem when the tools you are using require experience, as it will lead to poor compliance.
The best part about resistance bands is that you will not need any experience to perform the exercises. All you have to do is modify the ones you already know.
You might be thinking: “I’ve never worked out before in my life, so I’m not familiar with any exercises.”

Even if you have never tried them yourself, you most likely have seen the exercises displayed somewhere on TV, movies, or Ads.

Takeaway message
A resistance band is a fantastic tool to jumpstart your fitness journey and optimize the benefits you get from every exercise routine.

Hopefully, this article managed to introduce the benefits of resistance bands on muscle growth in a simple way.

If you still have any questions or concerns about today’s topic, please ask in the comment section below.

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