In the sci-fi world of Borgs resistance may be futile, but for strength training resistance is hugely rewarding. Small and unassuming resistance bands that you may have spotted in gyms are extremely useful for strength and functional training or stretching and therapy. 

What is a Resistance Band?

It is a lightweight elastic band used for stretching and contraction exercises. Resistance bands are also used in physical therapy, specifically for muscular injuries, arthritis and for slow rebuilding of strength. Unlike weights, resistance bands do not use gravity and thus reduce joint compression.

Though mostly made of latex, resistance bands are also available in fabric but these offer lesser tension. If you are just starting off, it is a good call to begin with a genuine rubber latex blend.

When picking resistance bands you need to remember that they usually come in a pack of 4 to 6 and are colour coded to indicate the level of resistance. Common colour code in order of increasing effort/resistance is - red, black, purple, green and blue. However, some brands may have their own unique coding. It is best to have bands of light, medium and high resistance for different exercises.

Apart from colour, you also get a variety of sizes, shapes and styles to choose from. There is the therapy band, tube band, fit loop band, figure 8 band, ring resistance band, and pull up band, among others. Don’t get confused - these essentially offer you the choice to integrate bands with specific exercises, the basic formula of stretching and resistance stays the same.

You can introduce resistance bands to your workout in many ways, be it for increased mobility, strength and functional training, or during post-workout stretches. The best part is that resistance bands don’t have an age barrier – so don’t be surprised if you find seniors working away with them.

Benefits

We give you five reasons to add resistance bands to your workout.

1. Portable: Resistance bands are easy to travel with – just pack and move. You can use them anywhere and anytime be it during break at work, home workouts, at the gym, on business trips and vacations. In fact, they are so inconspicuous you’ll leave people wondering what’s keeping you so fit.

2. Cost-effective: Resistance bands enable you to do a comprehensive full workout without making a big investment. If maintained properly they can last long. You can use them from the comfort of your home and do not need to invest in an expensive gym membership.

3. Versatile: Not restrictive like machines, resistance bands allow you to experiment with a variety of exercises. They are designed for compound exercises and you can tailor your resistance band workout to your needs.

4. Better control & form: Bands recruit stabilizing muscles and help focus your control since you have to maintain the tension throughout the workout. You may feel a little shaky at first but once you are regular control and form are bound to improve.

5. Stretching: There is a lot of emphasis on stretching in the fitness world today. Bands are tremendous aids for performing static and dynamic stretches, in turn improving flexibility and range of motion.

Resistance band routines are a great way to improve the quality of your workouts. They are convenient, easy to use and scalability makes them perfect for all, be it a seasoned athlete or a newbie just starting out.

So forget about bulky equipment and costly gear, make your workouts complete with resistance bands. They might just become your constant fitness companion.