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Resistance training is based on the principle that muscles of the body will work to overcome a resistance force when they are required to do so. When you do resistance training repeatedly and consistently, your muscles become stronger.

The Principles of Resistance Training That Make It Perfect For Group Fitness. Benefits of resistance training include improved physical performance, movement control, walking speed, functional independence, cognitive abilities, and self-esteem.
 

Here are some key points of how powHERbands Resistance Bands burn more fat and slim you down faster:

  1. Increased Metabolic Rate:

    • Resistance Band Weight training stimulates the growth of muscle mass, which in turn increases your basal metabolic rate (BMR).
    • A higher BMR results in more calories burned at rest, aiding in fat loss.
  2. Afterburn Effect (EPOC):

    • Resistance Band Weight training induces an Excess Post-Exercise Oxygen Consumption (EPOC) or afterburn effect,  burning calories at an elevated rate to restore oxygen levels and repair muscle tissue.
  3. Muscle Preservation During Weight Loss:

    • Dieting alone may lead to muscle loss along with fat loss.
    • Weight training helps preserve lean muscle mass during weight loss, ensuring that the body primarily targets fat stores for energy.
  4. Improved Insulin Sensitivity:

    • Resistance Band Weight training enhances insulin sensitivity, making the body more efficient at using glucose, which can help reduce fat storage and promote better utilization of nutrients.
  5. Hormonal Responses:

    • Resistance Band Weight training triggers the release of hormones like testosterone and human growth hormone — both diminish with age
    • Hormones play crucial roles in muscle growth and fat metabolism = burning fat.
  6. Enhanced Fat Oxidation:

    • Resistance Band Regular weight training can increase the body’s ability to oxidize fat for energy.
    • This means that, over time (retraining your body), your body becomes more efficient at using fat as a fuel source during both exercise and rest.
  7. Caloric Expenditure:

    • Resistance Band Weight training itself burns more calories during the session, due to Time-Under-Tension affect and utilization of more muscle activation than traditional free weights or machines
    • Additionally, the development of muscle mass increases overall energy expenditure, contributing to a calorie deficit necessary for fat loss.
  8. Body Composition Improvement:

    • Resistance Band Weight training helps shift the body composition towards a higher percentage of lean muscle mass and a lower percentage of body fat.
    • This leads to a more toned and defined appearance.
  9. Increased Resting Energy Expenditure:

    • As muscle tissue requires more energy to maintain than fat tissue, having more muscle mass increases the number of calories burned at rest … even while you sleep!
  10. Long-Term Metabolic Benefits:

    • Building and maintaining muscle through resistance band weight training can have long-term metabolic benefits, making it easier to control body weight and fat levels over time.
  11. Neuroplastocity release trapped in muscles from trauma identified individuals

The Six Key Factors That Make Resistance Bands A Game-Changer

Principle 1: Progressive Overload.

Progressive overload benefits your training because you’ll avoid a plateau. By changing or progressing in your workouts, you’ll keep your muscles challenged and you’ll get stronger.

For example, in the first month of strength training, you might perform 10 repetitions at one weight. Then, the next month, you’d perform 12 reps of the exercise. Or maybe you’d stick to 10 reps but increase the weight you’re using instead.

2011 study

Trusted Sopublished in the European Journal of Applied Physiology tested a progressive overload regimen. The researchers observed 83 people over a period of 12 weeks as they performed a series of arm strengthening exercises
Researchers found progressive overload — gradually increasing the weight and number of repetitions of exercises — to be effective for increasing bicep strength and muscle growth in both men and women.

Principle 2: Specificity.

The principle of individualization dictates that sports training should be adjusted according to the age, gender, rate of progress, and previous skill development of the individual. The goal of individualization is to capitalize on strengths while minimizing existing skill deficiencies.

Strength training may enhance your quality of life and improve your ability to do everyday activities. Strength training can also protect your joints from injury. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.

Principle 3: Individualization.

Training program individualization when applied correctly can produce optimal performance outcomes, reduce injury risk, address weaknesses, and capitalize on an individual’s existing strengths

The Specificity principle states that the type of training done should be specific to the individual and their goals. This means that each individual should select their training based on what sport they are in, what they want to achieve, and what specifically they want to improve at.

Principle 4: Variation.

Resistance bands are not only versatile in their benefits and implementations, but they are also versatile in terms of different exercises that can be done. With bands, you can hit all three planes of motion – sagittal, frontal and transverse.

Resistance bands can target any muscle group, from quads, hamstrings, and glutes, to shoulders, chest, lats, biceps, triceps, and abs

Principle 5: Reversibility.

The principle of individualization dictates that sports training should be adjusted according to the age, gender, rate of progress, and previous skill development of the individual. The goal of individualization is to capitalize on strengths while minimizing existing skill deficiencies.

Strength training may enhance your quality of life and improve your ability to do everyday activities. Strength training can also protect your joints from injury. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.

Science-based resistance training increases muscle tone, decreases body fat, and increases overall strength and agility in as short as two weeks. Linear resistance found in bands ensures physical results. I maximize benefits by coupling it with both fast and slow twitch, compound exercises, which also ignite serotonin and dopamine, so you’ll feel better, as well as look better. Amazing results and more time to do what you need and want to do — Total win-win!

Resistance exercise has been around for almost a century. It was originally introduced as a unique exercise tool and eventually became popular as a rehabilitation device. Today, bands are more than just an entry-level alternative to heavy free weights. They’re now used around the world by elite athletes in all sports—football players, UFC fighters, powerlifters, bodybuilders, you name it—to develop strength, power, speed and even muscle size.

All four of these properties are critical to ensuring an effective resistance-training routine.

Elastic and free-weight resistance (i.e. barbells and dumbbells) have several things in common:

  • Both provide some form of resistance.

  • Both allow a free range of motion.

  • Both allow variable speed of movement.

  • Both allow progressive resistance.

Despite these similarities people would assume, due to the lightweight and “flimsy” appearance of elastic-styled bands, that free weights are clearly superior resistance-training equipment. However, studies have shown that muscle activity and peak load during elastic-resistance exercise is similar to that of free-weight training. Research has also found that programs utilizing elastic tubing, elastic bands, and similar devices increase muscle strength and size, and decrease body fat in a similar manner to free-weight training programs.

In other words, your muscle fibers don’t know the difference between dumbbells and elastic bands in a given range of motion—provided the amount of resistance is more or less the same.

 

Principle 6: Neuroplasticity

Working out with resistance bands can potentially support neuroplasticity in the body, particularly in the context of trauma recovery, through several mechanisms:

  • Movement Variety: Resistance bands allow for a wide range of movements and exercises, engaging different muscle groups and movement patterns. This variety can stimulate the brain to create new neural connections and pathways, promoting neuroplasticity.

  • Proprioceptive Feedback: Trauma can disrupt proprioception, the body’s awareness of its position in space. Working out with resistance bands provides proprioceptive feedback as the bands stretch and contract against the body, helping to re-establish and refine proprioception, which is crucial for movement control and coordination.

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  • Muscle Activation: Resistance bands provide variable resistance throughout the range of motion, which can help activate muscles more effectively compared to traditional weights. This activation can stimulate the motor cortex and encourage the brain to adapt and refine movement patterns, supporting neuroplasticity.

  • Functional Movement Patterns: Many resistance band exercises mimic functional movement patterns used in daily activities. By engaging in these movements, individuals can retrain their bodies to perform tasks more efficiently and with less pain or discomfort, facilitating neuroplastic changes in the brain.

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  • Mind-Body Connection: Incorporating resistance bands into workouts often requires a focus on proper form, breath control, and mindfulness. This mind-body connection can enhance neural connections between motor control centers in the brain and the muscles being activated, promoting neuroplasticity.

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  • Progressive Overload: Resistance bands offer a form of progressive resistance training, allowing individuals to gradually increase the challenge as they become stronger and more proficient in their movements. This progressive overload can stimulate muscle growth, enhance motor control, and promote neuroplastic adaptations in the brain.

  • Overall, while more research is needed to fully understand the specific impact of resistance band training on neuroplasticity, it’s clear that incorporating such exercises into a trauma recovery regimen can offer numerous benefits for both physical and neurological well-being. However, it’s important for individuals recovering from trauma to consult with healthcare professionals or physical therapists to ensure that their exercise program is appropriate and safe for their specific needs and limitations.

3 UNIQUE RESISTANCE BANDS TO WORK ALL AREAS

Designed to help you lose fat, sculpt and tone all over, PowHERbands work with each other to give you the body you want! Comfortable and ergonomic, these bands don’t snap or pink your skin.  They are also compact, lightweight and are easy to take with you so you never miss a workout.

 

QUALITY MATERIAL

The non-slip, latex free PowHERbands allow you to focus on your workouts because you aren’t worrying about harmful chemicals or toxins on or near your body.  Durable and extremely functional, the bands provide powerful workouts for your booty, upper body, core, and legs. Target all of your body with over 650 exercises with these safe and secure bands.

 

NEVER GET BORED

With over 32,000 17 Minute workout combinations, you’ll never get bored, and more importantly, your body will not get used to a routine. Your body will love the challenge of always doing something new and you’ll see the change as a result. Break out of the ordinary and experience the extraordinary .

 

LOOK & FEEL YOUR BEST!

As you start to glow, your confidence grows! Consistent workouts with powHERbands™️  shapes, builds, strengthens and supports better balance, stability and overall health. The best part – you can achieve all of this in only 17 minutes!

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