Strength training is a great way to get into shape and reduce stress and release pounds and inches, but using weights requires either a trip to the gym or investing several hundred dollars. A popular alternative is resistance bands hat can provide the muscles the same workout as a set of weights.
Resistance bands are a great choice for those who want a quick, efficient way to work out, or those who are in need of physical therapy. There are several different kinds of bands to choose from, but a good rule of thumb when buying is that heavier, thicker bands are best for bigger muscle groups, like legs, lats, and glutes, while thin bands are better for smaller joints and muscles. Different band manufacturers often have a color-code system where lighter, brighter colors are used for thin bands and darker colors or black are used for heavier bands. That’s where the BEYOND BAND comes in, part of the trio of PowHER Bands, your At-Home Training System.
There are three types of movement that, when understood, enhance how we see exercise. The primary movements are concentric and eccentric. Concentric motion is a shortening of the muscle while contracting it. Eccentric motion is lengthening the muscle while contracting it. It’s producing motion vs controlling motion. The nature of resistance bands allows them to speed up eccentric resistance, which strengthens muscles and allows for greater control. The third type of motion, isometric, is when your muscles are working, but not moving.
As is the case with most exercise, there are different ways to do the same thing that produce different results. For example, if someone wants to engage in anaerobic exercise, which is defined as short exertion, high energy movements, they would use thicker resistance bands and do sets of 2-3 reps. Someone who prefers endurance exercises would use a thin band and engage in a lot more reps, usually 12 or more per set.
Those who want to participate in strength-focused exercise would find a balanced set of resistance bands and do sets consisting of 8-10 reps. You know when you’ve found the right balance when reps 8,9, and 10 are difficult to finish. If this is the case, you will be building muscle in the most efficient way.
Although resistance bands may seem less intensive than free weights or weight machines, it is still possible to be injured while using them. In order to stay safe while exercising, there are several tips you can follow.
For more information on how to get A FREE SET OF PowHER BANDS and try out a program for 8 weeks, go to www.powherbands.com