If you’ve ever flung a rubber band, snapped one on someone, or bundled pencils with them; you know their strength.
Resistance bands are like giant rubber bands used for exercise.
Some are thick pieces of rubber, others are hollow-tubing.
Some have handles, others are simply rubber.
Some are small, others are over 2ft long.
Whatever the type, there are over 300+ studies that have been published on the benefits of resistance bands (and elastic resistance).
Let’s explore eleven BIG benefits for using resistance bands.
Versatility is one of the most important qualities in workout equipment.
Essentially, this is how many different ways you can use it. Some fitness equipment only has one or two uses. Not with bands. You can use bands in dozens of different ways including: flexibility exercises, strength exercises, recovery exercises, mobility exercises, and even cardiovascular exercises.
#2: As Effective As Traditional Strength Training
Lifting dumbbells or free weights is one way to build strength.
However, research shows that workout programs using resistance bands (and other elastic tubing) increases muscle size, muscle strength, and drops body fat similar to strength training programs. This is because your muscles don’t know the difference between training with bands or free-weights – as long as the resistance is similar.
#3: Strengthens the Rotator Cuff
According to the journal BMC Musculoskeletal Disorders, 70% of the population will have shoulder pain during their lifetime.
Even those who recover, 25% re-injure themselves. There are a lot of reasons for this, but one is weakness in the rotator cuff. Bands are a powerful tool to help this. A study by Louisiana State University found that training with resistance bands strengthened the rotator cuff muscles of baseball pitchers better than dumbbells.
#4: Strengthens the Shoulders
There are lots of ways to strengthen the shoulder, but bands appear to be a superior way.
The American Journal of Sports Medicine published a study looking at collegiate tennis players who used resistance bands compared to those who did not. They found shoulder strength increased dramatically in tennis players who trained with bands. Plus, the speed of their serves increased as well!
#5: Prevents Cheating
This is a very rare quality in fitness equipment.
When you lift normal weights, it’s easy to cheat using momentum to complete the exercise. Instead of the muscles working, momentum does most of the work. Using bands, you can’t use momentum because the tension comes the stretching of the band, not the weight of the piece of equipment. The constant tension from the band forces the muscles to keep working.
#6: Can Provide Heavy Resistance
Bands can provide impressive resistance.
Most people don’t think of bands for building strength. Instead, they think of them used in physical therapy for rehab or stretching. The truth is, some bands provide well over 100 pounds of resistance. That means, you can challenge the muscles just like you would with barbells, free-weights, or machines.
#7: Can Assist You in Difficult Exercises
This is another unique advantage of bands.
For example, if you can’t quite do a pushup, a band can be suspended above you, assisting you with the exercise. Or if you can’t do a pullup, you can drape a band over the bar, so it reduces the amount of weight you have to lift. As your strength improves, you can use a lighter and lighter band until you don’t need a band at all.
#8: Challenges Your Body In New Ways
Bands provide more resistance, the more they are stretched.
Think about the squat. Or just sitting down in a chair. Typically, the easiest part of the exercise is ¾ of the way up when you’re about to stand up. Well, by using a band, you can make that last ¼ the toughest part of the exercise. This strengthens your body in ways that weights (or body weight) cannot. Plus, the more you challenge your body in new ways, the better results you get.
#9: Joint Distraction
Joints can close down when there is not enough ‘space’ in a joint.
When this happens, muscles or ligaments can get impinged causing pain or tissue damage. One way of addressing this is using bands to pull the joint so it ‘distracts’ or creates more space. More space equals more clearance. This can be done with the shoulders, hips, and even the ankles.
This is the most common use of bands.
Instead of having to use gravity or attempting to force a stretch, the band does it for you. Typically, this allows you to relax into a greater stretch. The more you pull the band, the greater the stretch.
#11: Easy to Travel With
Bands are a great travel companion.
They are light-weight and don’t take up much space. Just stuff a couple into a bag or suitcase and you’re all ready to knock out workouts on the road. Or in a hotel room. With just one band, you have dozens of exercises at your disposal.
And with all those benefits, this single piece of equipment can be just the thing you need to start kickin-butt in your workouts again.
A mystery was brewing on the mountainous French Island of Corsica.
According to a local legend, some animal was attacking goats and sheep at night. But nobody knew what it was until 2009 when someone finally trapped one. It was a cat-fox. When researchers took a look, they saw that it resembled a house cat except it was a little larger and its tail had black rings around it with a black tip.
When researchers looked at the cat-fox’s fur under the microscope they were shocked. These animals weren’t related to any European wildcat… or known species in the world! The closest thing its DNA resembled was that of an African forest cat. (Which poses an interesting mystery as to how it found its way onto this island in the first place?)
Even though at first glance the cat-fox just looks like a domestic cat, when you take a closer look you’ll notice it has some unusual qualities such as wide ears, short whiskers, and dog-like teeth. Plus, it has dense fur which protects it from ticks and fleas which show you this is no ordinary cat.
People mistake hunger in the same way. They think they are hungry. But when you take a closer look, they are mistaking real hunger for external cues such fancy food packaging… smells from a nearby food court… pressure from family or coworkers… “It’s time to eat” (aka rules)… etc.
External cues are external factors that determine your eating behavior. Internal cues are based on your actual hunger or fullness levels. They are based on “feeling satisfied” or feeling actual hunger. In this issue we’re going to dive into how to get in touch with real internal cues instead of getting fooled by external ones.
Let’s look at three ways to detect your body’s real hunger signals:
#1: Ask New Questions
The questions we ask ourselves drive our decisions.
Dr. Susan Albers who specializes in mindful eating poses three questions that immediately help separate whether we’re eating for emotions or for actual hunger.
According to Dr. Albers, when someone is experiencing real hunger they will eat a wide variety of foods to get out of hunger. However, when someone is having an emotionally-charged craving, they will gravitate towards a specific food. Think about when someone is driven towards something specific like ice cream or Zebra Cakes.
#2: Practice Hara Hachi Bu
How do you know when a meal is over?
When your plate is clean?
When the food is gone?
When everyone is done eating?
Many of us have been taught since we were young to eat until we are full. Maybe even until we are stuffed! But rarely do people calibrate what real hunger feels like.
Think about hunger like a spectrum. If you’ve ever stuffed yourself silly (like on Thanksgiving) we’ll call that 150% full. And when you are ravenous that’s 0%. Most people believe the goal is to hit 100% fullness with each meal. Instead we want to embrace the Japanese term hara hachi bu, which roughly translate to “eat until the belly is 80% full”. Not 100%.
It’s eating until you are no longer hungry. Or eating until you feel satisfied. Most people haven’t calibrated their hunger like this. One way of doing this is during a meal, ask yourself, how full am I on a scale 0-100? Aim for that 80 mark.
This may take a bit of trial and error. But you’ll find that point where you feel okay, and feel content. Not bloated and uncomfortable. Another way of doing this is with one less bite per meal. According to Dr. Albers
“If you frequently find yourself mindlessly eating portions that are too big, start by just leaving one bite behind on your plate. Then once you have really got the hang of it, try leaving two bites.”
#3: Pump The Brakes
Slowing down meals is probably one of the hardest eating habits I’ve seen people try to break.
So many people are used to shoveling down meals without any thought. I’ve been guilty of this so I can get back to work. Or squeezing in a meal in between training sessions.
But the slower you eat, the easier it’ll be to catch yourself before you’re overly full.
One way to “pump the brakes” is simply drinking more water. I’ve shared about the power of drinking more water (have you started yet?) and how drinking 12oz before a meal burns extra calories and causes you to eat less. The other benefit of this is that it slows you down.
When you do this, you’ll notice you’ll feel satisfied with less food. It will literally change your perception of a meal and how much food is required to feel full. Plus, typically you’ll feel better because you aren’t overly full and feeling “heavy” when you leave the dinner table. In essence, you’ll catch yourself before you hit that 100% fullness level.
For me, a few things that have helped with this are:
1) Put your fork or utensil down frequently
2) Stop to drink more water during the meal.