Why Resistance Bands?
Resistance bands go by many names: mini bands, booty bands, exercise bands, hip circle bands, and so on; Resistance bands are an extremely versatile tool for every *body* to achieve their fitness goals. If you're experiencing the dreaded plateau, or you're just looking to spice up your workout routine, resistance bands are the perfect tool to create greater muscle contractions and helps activate muscles that free weights just don't target. Here are some examples of why people might use resistance bands:
1. use them to WARM UP
It's super important to warm up before every workout to prevent injury and minimize delayed onset muscle soreness (DOMS). By activating specific muscle groups, you loosen up and become resistant to the impact they are about to undergo.
2. use them for TONING AND STRETCHING
Unlike free weights, resistance bands offer constant resistance, forcing the muscles to continuously contract throughout the movement. Whereas with free weights there are actually parts of the movement when the muscles are not contracting due to a lack of gravity; for example at the top of a bicep curl you're not activating any muscles. As resistance band stretch, they increase tension in your muscles. The more you stretch the band, the more intense the resistance gets, and the harder the exercise becomes.
Additionally free weights are limited to positions that rely on gravity to put tension on the muscle, generally only within a vertical plane. Whereas resistance bands offer consistent tension from both vertical and horizontal planes. With this your muscles are constantly contracting, creating more effective workouts.
3. use them as a STABILIZATION TRAINING TOOL
Stabilization training is crucial to any endurance and strength training. Resistance bands can enhance stabilization training , improving core and joint stability, posture and mobility. Additionally, the constant tension from the band requires your body to focus on stabilizing itself, creating greater stimulation and strength throughout the muscle's full range of motion.
4. use them for REHABILITATION
Resistance bands are a great tool for rehabilitative training as they are easy on your joints. Many resistance band exercises can be done while sitting or lying down! But make sure you consult your doctor or physiotherapist regarding rehabilitation related training.
Benefits of Resistance Bands
- Greater muscle stimulus
- Improving strength and athletic performance
- More exercise options (in both vertical and horizontal planes)
- Cost effective
- Adaptable to multiple levels of fitness
- Travel friendly
- Use with familiar exercises
Who Should Use Resistance Bands
Anyone can use bands to help reach their fitness goals! But if you're looking for more details, here are some examples of specific groups that should use resistance bands and why:
1. Anyone trying to gain muscle
If you're looking to grow muscle, tone, and sculpt, you can use bands in place of free weights to provide constant stimulation to your muscles for growth. You can also add them with your weighted exercises to increase the intensity of your workout.
2. Older adults
For adults over the age of 60, resistance bands can offer effective workouts with minimal strain. Bands can help maintain strength and muscle mass without overexerting oneself. Banded exercises can also be completed from anywhere (for example, sitting down or laying down), making it an extremely accessible method of exercise.
Bands help athletes train in every plane, improving strength, power, and limiting injury. Resistance bands can be used in both vertical and horizontal planes, whereas free weights often only allow work in vertical planes. Additionally, the constant tension throughout the full range of motion allows for greater toning and productive muscle growth. Resistance bands can also be used before intense athletic training sessions activating and loosening up specific muscle groups, before putting intense strain on those muscle groups.
4. Pregnant women
Exercise is super important during pregnancy; it can help with energy levels, sleep, mood, and prep for birth. Resistance bands offer great light weight training, perfect for muscle toning.
Difference Between Resistance Levels
Skilla bands are colour coded and labelled to differentiate different levels of resistance. The resistance level refers to the amount of tension the band offers to you during an exercise. With progress people may move to bands of higher resistance as their muscle tone and overall strength improves through regular use. Additionally, different muscle groups may require different levels of resistance. For example, medium to heavier resistances are recommended for larger muscle groups such as your low body. But lighter resistances may be best suited for upper body work.
Light Resistance Bands (Fabric)
Light resistance bands are perfect for beginners, elderly users or users who may have suffered an injury and need very light resistance. The Skilla light fabric band offers about 14-25lbs of resistance. but don't let the name make you underestimate them!
These are best suited for newbies to strength training that want to nail down form for unfamiliar movements. Its important to start with a lighter strength and work your way up to avoid injury. Light resistance bands are great for stretching, as well as adding an extra challenge to your HIIT and Cardio based workouts, without killing yourself after the first round. You'll definitely feel the burn with these bad boys.
Medium Resistance Bands (Fabric)
Medium resistance bands are perfect for regular gym goers experiencing a plateau or are looking to change up their training. The Skilla Medium Fabric Band offers 25-35lbs of resistance making it a great mid-point option for a strength training workout. Including a medium resistance band to familiar exercises and movements can increase strength and encourage new muscle growth as different muscles are experiencing constant tension throughout the movement. If you're looking to spice up your workout routine, our medium resistance band is the perfect well-rounded option.
Heavy Resistance Bands (Fabric)
Heavy Resistance bands are perfect for our advanced or intermediate gym goers. OUr heavy bands offer 40-50lbs of resistance. Heavy resistance bands are specifically beneficial for lower body workouts either on their own or adding to weighted movements. For example, try adding our heavy resistance band when performing squats, hip thrusts, and crab walks. Get ready for that booty to burn!
Do not fear the heavy resistance band, it is tough but its important to work your way up to heavier resistances to avoid injury. It's a marathon not a race.
How to Clean?
You can clean your latex bands with skin friendly anti-bacterial wipes. Or you can simplely wipe them down with a damp cloth or towel. If you have the time you can also wash your bands in a bucket of warm water and soap by hand. To prevent sticking after cleaning, once the band is dry (out of sunlight) rub a small amount of baby powder, cornstarch, talcum or similar powder products over the surface of the band to prevent sticking.
You can wash your fabric bands in a bucket of warm water and soap, gently hand washing and wringing dry. Let air dry away from direct sunlight. To prevent sticking on the interior non-slip tab, once dry rub a small amount of baby powder, cornstarch, or similar powder over the surface of the tab to prevent sticking.
Are the Bands Made of Latex?
Yes, all of our bands contain a component of natural latex. Natural latex may cause an allergic reaction for some people. Please seek medical attention at the first sign of an allergic reaction.