Not too long ago, I impulsively bought a set of mini exercise bands: thick rubber loops designed to engage muscles while stretching them. I was seduced by ads that promised they could improve my posture, which sucks after years of slumping in front of a computer. They claimed that a handful of quick exercises would round out my shoulders while “toning my muscles” and “sculpting my physique.”
Doing a full-body workout with a $20 set of elastic bands was tempting, since I don’t have the budget or space for fancy fitness equipment.
The benefits of resistance training (exercises that build strength and muscle) are well known. That reduces the risk of diabetes and heart disease. With more muscle, you burn more calories and are less prone to injury. It has also been shown to strengthen bones and reduce age-related decline in muscle mass.
Could resistance bands, which are relatively cheap, portable and easy to use, be a worthwhile alternative to a gym membership?
Bands increase strength and endurance.
The idea of elastic training bands is over 100 years. Some are long, thin tubes; some, like mine, are thick, flat loops with colors indicating resistance levels. And they’ve seen a recent resurgence during the boom in physical activity at home during the pandemic.
Like weights, exercise bands put pressure on the muscle, which over time causes the muscle to adapt and get stronger. The more you stretch the band, the greater the resistance.
However, there are some key differences. Bands don’t rely on gravity, so people can’t use momentum to get weight into position, which can overload joints and ultimately underwork the muscle, said David Behm, a professor and scientist at the exercise at the School of Human Kinetics at Memorial University of Newfoundland. and Recreation. Bands also allow movement in a number of different planes and axes, he said, while free weights limit it primarily to up and down movements.
Bands can engage the body’s core muscles just as well as weights, providing a full-body strength and resistance workout, said Todd Ellenbecker, a physical therapist at Rehab Plus Sports Therapy in Scottsdale, Ariz., and author of the book ” Strength Band Training.”
Research supports this. One study of middle-aged women compared 10 weeks of twice-weekly training sessions using elastic bands with a similar program using weight machines. The women’s upper and lower body strength were tested before and after the program, and the results showed that muscle mass, strength, and endurance improved at a similar rate in both groups. AN systematic review of 18 studies also found no significant difference in muscle activation levels between those using elastic bands and those using free weights.
Dr. Ellenbecker said he works with athletes of all levels who use bands exclusively for resistance training, “and they are successful and injury-free.” But, as with any exercise, you have to be consistent with your exercise, he added. The American College of Sports Medicine Guidelines Require strength training at least twice a week, with multiple exercises and multiple repetitions.
And don’t overdo it, he said. “People tend to gravitate towards bands that are too strong or stretch them too far. It never hurts to start light and build up.”
A well-placed band can improve your form.
Gerard Burley, founder and owner of a Washington DC gym called Sweat DC, said exercise bands may be the best option for people new to strength training and can help you master good technique. For example, a common problem when doing a squat is that the knees bend.
“The body is lazy and likes to take the easy way out,” said Mr. Burley, who goes by Coach G. A mini band around the legs just above the knees helps prevent this. As he squats, he focuses on pressing his knees out to keep the band from slipping, while he keeps his head and chest up.
Advanced athletes use them too. For example, tennis players often anchor one band to a wall or post and wrap the other side around the throat of their racket to add resistance and improve the power of their forehand, backhand or serve, Dr. Behm said.
Let them help you do a pull-up.
Exercise bands also provide assistance with difficult-to-master exercises like dominatedsaid Vanessa Liu, an online fitness trainer and nutritionist who uses them regularly with clients. In fact, certain bands are designed to wrap around a pull-up bar for additional support.
But don’t trust them too much. “Eventually you’ll want to take off the band and do it yourself,” Ms. Liu said.
Also use them to deepen stretches. To stretch your hamstring, for example, lie on your back with the band wrapped around one foot and gently pull that leg toward you, keeping it as straight as you can.
Target your back muscles for posture.
Mobility in the body is what allows you to bend over and pick up a box or sit and stand with ease. As we age, the connective tissues in our joints change, making us more rigid and less flexible.
“People do mobility exercises with bands to improve posture, reduce stiffness, and move more freely and fully,” said Ms. Liu. She often works with clients who have developed stiff shoulders and necks from sitting in front of a computer.
For posture, Dr. Ellenbecker recommends an exercise he calls “retracted external rotation,” which works the rotator cuff muscles in the shoulder and the rhomboids in the upper back. Take the band in front of you with both hands and your palms up. Slowly move your forearms out horizontally as if sitting under a desk, while lifting your chest and squeezing your shoulder blades together. She returns to the starting position and repeats.
Take care of your eyes.
A word of caution: the bands can come back to hit you in the face. eye injuries has occurred Here.
To avoid this, make sure the band is securely attached to an anchor if your exercise requires it, avoid pulling it directly toward your face or head, and inspect for nicks or tears before use. (You can buy anchoring devices designed for use with bands. Securing a band by tying it around a stable object like a tree, table leg, or post can also work well.)
But in most cases, a rubber band poses little risk of injury. In fact, if someone breaks a band in Mr. Burley’s classes, everyone applauds.
“Normally it doesn’t hurt, so we’re like, ‘Ooh, you busted it, you’re so strong!’” she said.
As for me, I’ve been doing daily strength training with my mini bands for a few weeks now and while it’s hard to tell if my posture is improving, I feel stronger and really enjoy my workouts.
Some exercises to start…
Here are five more exercises that could replace classic weightlifting exercises. With all of these workouts, aim for two to three sets, with eight to 12 repetitions (with good form) for each exercise, according to the American College of Sports Medicine. guidelines. If you have previous pain or injuries, talk to your doctor before doing any new exercises.
glute bridge
Mini band bow just above the knees. Lie on your back with your feet flat and your knees bent and shoulder-width apart. Raise your hips as you push your knees out until your body forms a straight line from your shoulders to your knees, then slowly return to the starting position. Repeat. Work your glutes and hamstrings.
Row
sit on the floor with legs extended, back straight. Loop the resistance band around the bottoms of your feet. Grasp the band in your right hand and pull it toward your right hipbone, while squeezing your shoulder blades together and keeping your back straight. Go back to the starting position. Repeat on the other side. Work your upper back, mid back, and biceps.
monster ride
Place the mini band around your thighs, above your knees. Bend your hips and knees slightly. Keeping your head and chest up, step to the side while keeping your other leg pressed against the band. Continue moving sideways in one direction in a shuffling motion. Repeat the other direction. Maintain your posture as you walk and keep your knees apart. Work glutes and quadriceps.
dead weight
this works better with a long looped band. Stand in the middle of the band with your feet hip-width apart. One loop of the band should stick out from under the sides of each foot. Squat down and grab each loop. Begin the movement by bending at the hips with your back flat and your shoulders above your toes. Keeping your back flat, stand back up. As you stand, the resistance should increase. Return to starting point by bending at the hips. Work legs, glutes and core.
Lying chest press
lie on your back with a long band below the shoulder blades. Grasp the end of the bands and, with your elbows bent and your fists facing the ceiling, fully extend your arms, pushing up as you stretch the band. The movement is similar to a dumbbell or barbell chest press. Work biceps, triceps and chest.
Jenny Marder is a senior science writer for NASA and a freelance journalist. She was previously the digital managing editor for the PBS NewsHour.
