What Are Heavy Duty Resistance Bands?
You have probably heard of resistance bands before and maybe used them yourself. They date back to the early 1900s but, of course, have come a long way since then! These heavy-duty resistance bands are used to help the muscles contract. This strengthens the muscles as you pull against the band.
Strong Resistance Bands For Muscles
Its a basic concept but works really effectively. The earliest ones were used for physiotherapy and rehabilitation since they could help damaged muscles recover. Strong resistance bands are still used for that purpose today and suitable for anybody who wants to strengthen their muscles.
Strengths And Densities
Resistance bands can be made from latex or latex alternatives. These resistance band sets come in different strengths and thicknesses. The resistance works when you try to stretch the band out.
So, what resistance bands should I buy, you might be asking yourself. Let us take a look at some of the most popular gym resistance band types, as well as what you can do with them.
: Hybrid x12 Heavy Duty Resistance Tube Set
Use Weighted Resistance Bands
These multi-purpose weighted resistance bands can be used for rehabilitation, warming up, mobility, and static stretching. They are an alternative to weight training.
Heavy-duty resistance bands can both help you to train and provide effective resistance exercise. Use them for dips, pull-ups, muscle-ups, and various callisthenics exercises.
Best Resistance Bands For Building Muscle
You can also use heavy resistance bands for bench presses and barbell squats if you use a squat rack. Banded leg presses or banded squats, for example, add more resistance to the whole lift.
Usually, you will have less resistance when reaching the top of the lift, but that does not apply when using resistance bands.
Flat Versus Tube Resistance Bands
Flat resistance bands are strips of rubber and suitable for rehabilitation or physiotherapy. The fitness resistance bands are less durable than tube resistance bands which are better for adding extra resistance to stretch or work their muscles.
Resistance Band Level Colour Guide
Weight training resistance bands come in various types and colours according to how much resistance they give. You can use them by themselves or combine them with free weights, depending on which heavy duty exercising you want to do.
: Newoer Tube Strap Exercise Resistance Bands
The colours and levels vary according to the brand. Thera-band is one of the most popular brands, and these are different colours for that brand:
- Yellow: Extra-Light Resistance For Shins And Shoulders
- Red: Light Resistance For The Triceps And Biceps
- Green: Medium Resistance For Legs, Back And Chest
- Blue: Thick Resistance Band For Legs, Back And Chest
- Black: Extra-Heavy Resistance For Legs, Back And Chest
The blue and black colour Thera-band ones are good if you are working out with a partner. If you prefer a broader range, you might like to consider the Cando branded:
- Tan: XX-Light Resistance
- Yellow: Extra-Light Resistance
- Red: Light Resistance Bands
- Green: Medium Resistance
- Blue: Heavy Resistance Stretch Band
- Black: Extra-Heavy Resistance
- Silver: XX-Heavy Resistance
- Gold: XXX-Heavy Resistance
Low/Moderate Weight Resistance Band Sets
If you are buying another long resistance band brand and you aren't sure which resistance is which colour, just look at the price. The price goes up, the heavier the resistance gets.
To figure out which weight resistance bands you need, you should be able to perform two or three sets of ten to fifteen repetitions. This is used with 'slow and controlled' movements, but you feel a little tired on the final set. When you can perform all three sets with no tiredness at the end, you can go up a colour (resistance) level.
How Many Resistance Bands In A Set?
Most medium resistance bands come in sets of three, four or five, so you can target upper and lower muscles and different areas of your body. The measure resistance bands use is Libres or lbs, so the higher the libre, the stronger the resistance.
Its usually best to get at least three resistance bands: light, medium and heavy. That way, you will have suitable resistance bands for the bum and for each major muscle group.
What Length Of Resistance Bands To Choose
The length of the bands depends on the exercises you want to use them for. The heavy-duty resistance bands 50 to 70 cm long are meant for upper body exercises such as those for shoulders, neck and arm muscles.
If you want a full-body workout, though, you will need a 150 cm length resistance band. That way, its long enough to twist your waist and do leg stretches without the risk of snapping the band.
: Zacro 16 Piece Loop Resistance Band Set
Resistance Band With Handles Advantages
Most of these bands come with handles. Some have interchangeable handles in different sizes. Padded handles are the most comfortable resistance bands with handles. They are the ones you don't have to change out when changing to another band are more convenient.
Benefits Of Resistance Bands
Resistance bands do not harm tendons and joints like free weights can, but they will still similarly stimulate the muscles.
They target the muscles more directly, which makes it a safer exercise. You can also increase or decrease the intensity by changing the type of band you are using.
A resistance band is small, inexpensive and portable. You can try full-body resistance band workouts pretty much anywhere and use them to have better control when exercising.
Combine Bands With Weights?
Resistance bands are versatile enough to use one or more simultaneously, and you can also combine them with weights for a more intense workout. Resistance bands can be stowed in a drawer or small closet while you are travelling. They are great if you do not have a lot of room for workout equipment.
Body Muscle Group Toning
One of the best benefits of resistance bands is they can give you a full-body workout. You can use resistance band exercises to train your arms, legs, back, shoulders, chest, and core. Invest in a great set of bands, and you can tone every major muscle group you have.
: Bionix Pull Up Thick Heavy Resistance Bands
Heavy Resistance For Full Body Workout
Whether you are a man or woman, young or old, out of shape or fit, resistance bands offer a safe and effective way to exercise.
In Your Local Gym Or On A Trip?
The extra heavy resistance bands are great to use at home, in the home gym or when you are travelling because they hardly weigh anything or take up much room. This means wherever you happen to be, you can get a workout.
Physio Training Your Body Stronger
Adding a resistance band to pull-ups can train your body to be stronger and help get your chest up to the bar. Also, adding a physio resistance band to a pulling exercise like a bicep curl or a deadlift ups the ante on resistance and enables you to get more out of the lift.
Develop Body Coordination
If you are not ready to move up to the next weight, but you still want to challenge yourself, simply add a resistance band to the lift.
A resistance band can increase your coordination. The resistance tube sets work as a cable machine so you can keep tension on the muscle constantly.
Muscle Group Training
You will also be using more stabiliser muscles to keep the band aligned during the exercises. This adds a new dynamic to the same old moves. It also helps you to involve more muscle groups in balance and coordination exercises.
: Himaly Exercise Resistance Tube Set 5 Piece
Stretching Exercise With Resistance Band Sets
Resistance bands are great for stretching because you can get into positions you might not otherwise be able to, and you can get a deeper stretch.
Resistance With Push-Up Exercises
Whether you are already-fit and looking for a new challenge or just starting out, there is a perfect resistance band or resistance band set for you. Resistance band exercises include resisted box jumps, resisted sprints, resisted bear crawls, resisted push-ups, and more.
Strength Training Resistance Bands
The primary use of these heavy-duty resistance bands is to build core strength. You can change the length of the bands to regulate how much resistance you get.
The more resistance your muscles have, the harder they will work. Using these bands regularly means you can test your muscle limits and build muscle strength.
Multi-Gym Bench Press Usage
Since you can wrap resistance bands around things, they can be used to up the ante on typical exercises. Put one around your back and under your palms to make push-ups more challenging, for example.
Attach the bands on each side of a dumbbell to increase the squat and bench press's difficulty. They are great to help with the top of the lift since that's where they are most stretched.
: SYOSIN Resistance Tubes With 4 Handle Straps
All In One Gym Enhancement
If you want to take your workout to a new level or try something new, yoga resistance bands are great. They offer overall 'body strengthening' and mobility enhancement, and they are kind to joints and low-impact. A resistance band can go with you anywhere and act as your all in one gym.
Top 10 Colour Coded Heavy Duty Resistance Band Sets
You can really improve your mobility and flexibility using strong resistance bands. This can help you get a better workout and also help prevent injuries.
Stretching might not be the most exciting thing you do at the gym, but it is one of the most important ones. This is because the effectiveness of a workout depends mainly on your flexibility.
Get Someone To Assist You
You can do some good stretches if you have a training partner to help push the muscle to its limits, although not everyone has a partner. You can use resistance bands to further stretch through and pull the lower and upper leg muscles further into a stretch.
Muscles Stretching Resistance
Wrap the bands around and under your limbs to pull the muscles into deep stretches and lengthen them. Some people might find lying down hamstring stretch challenging, but if you wrap the band under your foot, it is much easier to raise the leg up.
: Lively Life Pull-Up Long Resistance Bands
Workouts For Men And Women
Resistance bands are also suitable for warming up and cooling down. You can move your muscles through a whole range of motion and do some gentle strengthening exercises before the main workout.
This means resistance band workouts for men are fundamental since they can be part of a routine or paired with various other exercise equipment.
Pull-Up Resistance Bands
Also known as pull-up resistance bands, at home resistance bands are specially designed for doing pull-ups. It can be hard to get started doing pull-ups, even experienced athletes. If you aren't strong enough to pull your body up, it can be hard to build the required muscles.
A pull-up resistance band enables you to practise the pull motions without straining your arms too much. It is an excellent way to start on an exercise that is wonderful for the upper body.
: Victoper x3 Resistance Fitness Stretch Bands
Adjustable Bands For Building Muscle
Band-assisted pull-ups enable you to strengthen lats, rhomboids, trapezius, and biceps. With the best resistance bands for building muscle, you will see more power definitely relatively fast. You will eventually be able to do a pull-up without using the pull-up band at all.
Resistance Band Attachments
If you have a stair rail or sturdy pole at home to wrap the band around for seated rows, chest presses and so on, you might not need attachments.
However, if you do not, a door attachment can be helpful. You can also get different handles, ankle cuffs, and other adjustable resistance band attachments and accessories.
: FitFort Resistance x11 Pack Workout Bands
How To Care For Resistance Bands
Before using any type of resistance band, check it carefully for tears, nicks or any other damage. If you anchor it to something rough or sharp, it can be accessible to damage. Even a tiny tear can cause weakness, and you do not want it snapping halfway through an exercise.
Feel The Results Quickly!
You can choose from circular gym resistance bands, figure-8s, double bands, and so on. However, if you are new to using them, its a good idea to get the simple long tube with handles.
Once you are familiar with that type, you might like to buy some more bands. They don't cost a lot and can be used in many different ways.
Try incorporating heavy-duty resistance bands into your workouts for some variety. You will soon begin to see and feel the results of this new challenge!
: Polygon Pull-Up Heavy Duty Resistance Bands