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How to Use an Elastic Exercise Band or Resistance Band

Updated on March 8, 2013
Elastic power ring
Elastic power ring
Elastic power toner
Elastic power toner
Elastic power tube
Elastic power tube

I recently bought an elastic power set for a cost of about $15. Not bad, right? My power set includes the 3 bands - ring, toner and tube, a small guide book on how I can use the bands (e.g. butt exercises, arm exercises, hip toner, etc.) and a portable bag where I can slip in my rubbers after I use them.

Resistance bands are color-coded. The common colors are yellow, blue, red, green and black. A company's color coding may differ from other companies; so check first the label when you decide to give rubbers a try. In my case, I got the blue one which, according to the box, is for a Medium fitness level.

Since these are rubber, the elasticity of the band may loosen due to the frequency of use. At first, I had a difficult time using the bands on my workouts. However, as I use them often, I gain more power in pulling the bands and in slowly returning them to starting position. Unlike with weights, if you're using 7-lbs weight; it will be 7-lbs at the end of your workouts. With elastic bands however, you're muscles will work on the tensions of the band. It's up to your strength how far (or near) your punch would go using the band; or how long you can extend your arms with the bands on. In case you're using loosed or old bands, your repetition will determine how far you would go using the bands.

Also, note that resistance bands are made of very light material. You can practically bring them anywhere you go; which is one major factor for me in buying the bands.

Resistance bands may look like a worthless gadget from afar. When you use it on your workouts though, you'll feel what you've been missing all this time. You'll be able to lose more weight; and build muscles faster with this modest gadgets.

And yes, have I mentioned they are very cost friendly?

Sample workout using the toner.
Sample workout using the toner.
Sample workout using the ring.
Sample workout using the ring.
Sample workout using the tube.
Sample workout using the tube.

How to use resistance bands during workouts?

Resistance bands may be used to improve workouts during a yoga class, dance training, boxing, or cardio workouts. I use them in doing squats; as well as in toning my arm muscles and thighs.

The trick is to always keep tension in stretching the bands. You would notice that the difficulty/tension increases as you extend the bands apart and as you hold them in place while still stretched. So at all times, be careful in doing the pulls and in returning the bands to its original form when you exercise.

Also, avoid the bands to snap back at you. It's always safety first.

Start small. Use bands with light tensions first. You'll be able to gain strength as you progress with your exercise routines.

I've taken photos from the guide book I mentioned earlier to show you sample stances in using resistance bands. This may help you get started.

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    • beingwell profile image
      Author

      beingwell 4 years ago from Bangkok

      Yeap! They're quite cheap, too sweetie.

    • sweetie1 profile image

      sweetie1 4 years ago from India

      I do not work out much, atmost just a jog or walk in morning but now I have read and seen how they can help the body, I think i should get them too.

    • beingwell profile image
      Author

      beingwell 4 years ago from Bangkok

      Hi kalmiya! Try exercising with resistance bands. They're good in muscle building as well as with weight loss.

    • Kalmiya profile image

      Kalmiya 4 years ago from North America

      Thanks for your photos on using these resistance bands. I keep trying to start up some simple exercise routine at home and am always looking for something I can stick with!

    • beingwell profile image
      Author

      beingwell 4 years ago from Bangkok

      Thanks peggy! Yeap, they really help me with my daily exercises.

    • Peggy W profile image

      Peggy Woods 4 years ago from Houston, Texas

      We use resistance bands furnished by 24 Hour Fitness (a gym) in our Senior Sneaker workouts twice a week. I have been thinking of purchasing our own for some exercise at home. Good to know that they are so inexpensive. They really do add value to any kind of a workout. Voted up and useful.

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