Resistance Training: Your Complete Guide to Using Resistance Bands

Contrary to popular belief, ‘working out’ doesn’t necessarily mean hitting the gym and lifting weights to build muscles. In fact, any kind of rigorous physical activity done with an intent to maintain fitness, stamina, flexibility and strength qualifies as a workout.

The secret to staying fit lies in doing it right and on a regular basis. There are several types of exercise equipment that are very effective for home workouts. Resistance bands or resistive exercise bands are one such type. Many people are unaware of this form of exercise equipment and just how effective it is.

This guide introduces you to the concept of resistive exercise bands and why you should use them. We have also listed some of the best resistance bands that you can shop online at Seniority.in .

What are resistance bands and how do they work?

Resistive exercise bands are stretchable workout aids made from strong rubber material. Available in different sizes and colours, resistance bands work by applying external resistance without having to ‘hold’ or ‘lift’ extra weight.

They are a great way to engage your lower and upper body areas and the core region, too. A resistance band basically creates tension in your muscles, contracting them in the process. As you stretch the band, this tension (or resistance) increases.

Resistance bands can be used for a variety of exercise and physical rehab activities, including the following:

  • Resistance training
  • Strength training and muscle building
  • Range of motion exercises
  • Rehabilitation and physiotherapy
  • General strength and conditioning

Who can use resistive bands resistive bands?

From sportspersons and athletes to fitness enthusiasts and senior citizens, resistance bands are useful for all kinds of people who want to get in shape and build those strong muscles and joints.

From beginner-level exercises to heavy-duty ones, the array of options that a resistance band can provide you with is unmatched. There is a whole list of Pilates/cardio exercises and strengthening activities that one can do using a resistive exercise band.

  • Senior citizens:

Over time, your body has undergone several changes, natural wear and tear, and damage. In order to stay fit and active, it is necessary that you indulge in regular physical activity. And there is no better way to add a dash of challenge to give your entire body a proper workout than using a resistance band. Make sure you begin with a band or resistance tube that is not too tense or tight. As you get used to this one, you can switch to a thicker and tighter one subsequently.

  • Athletes:

Sportspeople are prone to injuries, loss of muscle and damaged joints. It is common practice to use therabands or resistance bands in order to build muscle, recover from injuries and keep the body strong and flexible. These bands are lightweight and portable, which means sportsmen can carry them around in their kit and use them anywhere. They basically help you get active by targeting key muscle groups and joints that are extensively used in any sport.

What exercises can I do using a resistance band or tube ?

Here are a few key exercises you can do using a high-quality resistive band :

  • Bicep curls
  • Chest press
  • Tricep extensions
  • Lunges
  • Jumping jacks
  • Wrist curls
  • Leg curls
  • Squats
  • Ankle flexion
  • Seated rowing

These are just a few examples of the kind of activities you can do with a band. You can experiment with different forms of these exercises and more – there are various online resources and YouTube videos that can give you ideas on how you can mix and match workouts when using exercise bands.

From full-body workouts to targeted muscle group exercises and joint flexibility activities, resistive bands can enable you to do various permutations and combinations of regular exercises.

Benefits of using resistance bands

  • Highly effective alternative to traditional weights
  • Wide range of targeted exercises possible
  • Lightweight, compact and travel-friendly
  • Versatile (can be combined with other types of exercises)
  • Extremely cost-effective alternative to traditional workout aids
  • Can be used by people of all ages and strength or fitness levels

5 efficient resistance bands you can buy online

Resistive exercise bands come in various shapes and sizes, but the most common and popular ones are those that come with detachable handles. For amateurs or first-timers, it is best to start with tubing that stretches easily. For those who are looking to add some variety and challenge themselves during the workout, you can choose from the tighter/tenser variants.

We have handpicked some of the best resistance bands that can become your trusted workout partners:

1. Physical Resistance Latex-Free Band – Active Band

Active Band’s completely latex-free resistance band is available in eye-catching, attractive colours and provides smooth resistance during workouts. The band helps you stay fit, become agile and strengthen your muscles. Tone your body without the worry of allergies and skin infections with this latex-free band.

2. Physical Resistance Band with Detachable Handle – Active Band

Another band that can work as a phenomenal workout aid is the physical resistance band by Active Band, which comes with a detachable handle. The fact that it is latex-free further enhances its value as an exercise aid. The detachable handle means that you can do a wider range of activities with this band, with both positive as well as negative force on different muscle groups.

3. Resistant Band (Pack of 2) – Star Health

Star Health’s resistance band (two in a pack) can be used for a variety of physical exercises to strengthen your muscles and joints. You can also leverage this handy exercise aid to recuperate from muscle or joint injuries. Using this type of hand can ensure the strengthening of your upper as well as lower body, thanks to the figure-8 shape. Its soft rubber handles make sure that you are at ease when you work out. Made from premium quality material that is extremely comfortable, Star Health’s Resistant Bands are widely used around the globe by leading physiotherapists and athletes.

4. Resistive Tubing with Handles – Sanctband

Sanctband’s resistive tubing with handles is designed to suit a wide range of exercises and physical activities, apart from physical therapy and ageing exercises. It is great for those who wish to maintain high levels of fitness without letting the exercises impact the body. This product is also particularly good for the rehabilitation of individuals who have recently undergone surgery, since it is extremely easy to use and helps lessen tension. The attached foam-padded handles enable a strong, solid grip and are comfortable for repeated usage. The resistive tubing with handles by Sanctband is very popular across gyms, clinics, hospitals and amongst senior citizens. What’s more, you also get a handy door anchor and exercise chart with this extremely lightweight and portable latex resistive tubing.

5. Resistance Exercise Tubing Plum – Sanctband

Manufactured with multi-dipping latex technology, Sanctband’s innovative and powder-free resistance tubing ranks amongst the best in the market. This high-quality tube enables you to increase your muscle endurance, tendon and ligament strength and bone density. The product offers a comfortable stretch and allows the muscles in play to isometrically contract or enables joint movement through range of motion. Its non-stick handle makes it a favourite amongst users of all ages. Known for its remarkable breakage resistance capability and unsurpassed quality, Sanctband’s tubing can allow you to carry out strength training in your daily routine – anytime, anywhere!

At Seniority we acknowledge the importance of staying fit and care deeply about the overall fitness standards in our society – which seem to be on a steady decline (thanks to sedentary lifestyles, addiction to smartphones and a general ignorant attitude when it comes to health).

We strive hard to offer helpful products and regimens that might work for different types of people – from senior citizens and pregnant women, to athletes and even kids! You can order any of the above resistive exercise bands online and get them delivered to your doorstep – anywhere in India. What’s more, shipping is free on all products available at Seniority !