Exercising at home, whether you're attending virtual at-home workout classes or creating sequences as you go, has become the new normal. While the energy levels might not compare to what you feel in an IRL class or at the gym, you can definitely upgrade your at-home workouts to the same difficulty level by using accessories. Resistance bands are a great add-on to a workout, and are easily available to shop online. Is your interest piqued? We asked Nikhil Kapur, wellness enthusiast and founder of Atmantan, and Simrun Chopra, a certified fitness expert for their take.
What can resistance bands help with?
Resistance bands come in varied resistances—the thicker the band, the harder it is so stretch it. Plus, the farther you pull it, the heavier the resistance may feel. Initially, they were meant as rehabilitation tools to get back to exercise post injury as they can work muscles without impact. “But now it's just not a stretching tool, but a workout tool that takes you to the next level,” says Kapur. The trick lies in identifying the purpose, as resistance bands can provide both—assistance or resistance. It can be used to ease a pull-up or can be used to intensify a movement like air squat or glute bridge. “The low impact of resistance bands makes it suitable for neophytes too,” he adds.
How it can amp up your at-home workout?
Bands allow for greater exercise selection and movement that you sometimes can’t get with free weights. “Whether you’re a beginner or an advance fitness enthusiast, adding resistance bands to your workouts is a great way to make progress and challenge yourself," says Chopra. “One major benefit that a resistance band has over free weights is that there is greater stimulus at the strongest part of the range of motion, thereby challenging it more. For example, if you mimic a golf swing with bands, it can be a great way to practice,” she says. Kapur agrees that there is so much more one can do with resistance bands as compared to traditional machine-defined movements. “With bands you can focus on smaller muscle groups, and get better isometric training,” he says.
Resistance bands force you to work hard during the whole workout: when you're contracting and releasing the muscles both. For example, during a bicep curl, attaching a resistance band to the dumbbells forces you to work your muscles when you lift up the weight, as well as move it back down. This means that the muscles are in a state of tension for longer, which improves strength and leads to an increased metabolism. But it doesn't always have to make the workout tougher—resistance bands can offer assistance if you're working on your form, like in the case of a banded pull-up, chin-up or deadlifts. “You can use the bands for strengthening too. I occasionally use loop bands to challenge my own stamina when I am working on glutes and hip flexors too,” shares Kapur.
Resistance bands are economical and take up less space when compared to the likes of treadmills and exercise bikes. “It’s easier to carry around to use anywhere unlike other gym equipment, which makes training anywhere anytime easy! You can use bands on their own or even attach them to virtually any dumbbell or barbell to up the challenge level," says Chopra.
Also read:
7 daily habits that can help boost your metabolism
What to expect at your gym when it reopens post lockdown
8 expert-approved tips that will help you learn to love working out
