10 Reasons Why I LOVE Bands
Strength is defined as the ability of the neuromuscular system to produce internal tension to overcome an external force OR the amount of force a muscle can exert against an external load. That external load can come from gravity (think good posture and planks), weights, or bands. Bands are big part of my own training and clients’ programing. I use:
Here are 10 reasons why I love bands:
1. Bands are great for exercise and stretching (like a yoga strap or assisted stretches).
2. Bands are light weight and easy to carry in your gym bag or in luggage on travel.
3. Bands are inexpensive. You’ll spend hundreds of dollars amassing a complete set of weights.
4. Bands provide progressive resistance. You can make exercises more challenging by taking up the slack, doubling up the band, or using a thicker band.
5. Studies have shown bands are just as effective as free weights at increasing strength and reducing body fat.
6. Exercises with the band anchored externally require more core stability compared to weighted exercises and machines.
7. Bands require more eccentric work (resisting the band snapping back) which joints love. Connective tissue needs more attention as we age. Starting around age 40, overuse injuries like tendonitis occur because the tendons do not adapt or heal as quickly as they did in our 20’s. Older adults need to keep this in mind when starting something new.
8. Bands don’t rely on gravity as free weights do. For example, to perform a chest press with dumbbells, you have to lie down. Performing a standing chest press with weights, is not the most effective way to work the muscles of your chest. You can remain standing for a banded chest press if you anchor the band behind you. This standing movement is more similar to a movement you would make in real life (i.e. functional) and core stabilizers will be recruited more in standing.
9. Unlike free weights, bands provide non-linear resistance. The more the band stretches, the more resistance it provides (more range of motion, more resistance, more muscle fibers recruited). It’s the opposite with many free weight and body weight exercise: They are easier at the top (for example, bicep curls, squats, deadlifts, pushups).
10. You can’t use momentum and cheat with bands.
Ready to gain the benefits from band training in your routine? Email me for programing or to sign up for the next Semi-Private Training session!
Alicia Cross is a Certified Personal Trainer, Wellness Coach, and Yoga Instructor with more than 15 years’ experience working with clients in classes and one-on-one. She is a yogi, meditator, vegan, and lifter of heavy things. If you’re ready to discover the strength and peace that comes from within, email Alicia@AliciaCrossTraining.com.
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