What Are Resistance Bands?
There are several styles available, from looped to ribbon to ones with handles.
How Long and How Often Should You Do Resistance Band Training?
The difference (well get to this below) is the intensity you train at.
The benefits outweigh the risks, as long as you start easy and ramp up slowly, he says.
Go slow.Progressing gradually in resistance, intensity, and quantity of workouts is the safest approach.
Add a band once youre able to safely execute the move.
Once the set starts to feel less challenging, try adding the band.
When thats the case, ensure the anchor point is sturdy, says Joyner.
Resistance bands do wear out.
When they reach the end of their lifetime, they often snap and go flying, says Dr. Martin.
Always check to see to it your band isnt starting to tear.
You could also try dynamic stretches, such as a few squats, lunges, and arm circles.
These let your body know it will be working out, he says.
The goal is to loosen up your muscles before you get going straining them more intensely with specific exercises.
In addition, its best to begin each session with a few minutes of balance training, adds Joyner.
If youre not currently doing any strength training, start with two days per week.
Dont forget the value of rest and recovery.
This is why the resistance band workouts in the plan below are not on consecutive days.
Matthews suggests doing three to four sets of each exercise, aiming for 20 reps per exercise.
(This way, muscles will be fresh and not worn out for the band workout.)
She earned her master’s in exercise and nutrition science at Lipscomb University.
She was previously an assistant editor atPreventionwhere she wrote monthly science-based beauty news items and feature stories.
