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A set of resistance bands may be the perfect workout gear. They’re cheaper than a single kettlebell and can slip into a suitcase pocket. You can roll your desk chair across the room, grab a set of bands and knock out a short set between meetings.
Research suggests that resistance bands are often as effective as weights at building strength, endurance and muscle mass. And because bands can be stretched and pulled in different directions, they allow you to target muscles that free weights often can’t, said John DeWitt, director of applied sports science at Rice University.
For example, if you’re working on your swim technique or your tennis swing, gravity makes it difficult to precisely recreate these motions with a free weight. But with a band, you can mimic the pull of a backstroke or the motion of a forehand, Dr. DeWitt said.
Bands vary in size, from small, flat belts to long, stretchier loops. Some have handles, some can be anchored to a door or another stable surface. Most sets use different colors to indicate different levels of resistance, but there isn’t a universal color scheme across manufacturers.
The giant rubber bands, known as “superbands,” are the most versatile, but the tubes with handles can be easier to grip, said Vanessa Liu, an online fitness trainer. Mini bands, which can be looped around the thighs or ankles while doing squats or monster walks, are particularly good for building leg strength.
With all bands, you can make them easier or harder by how much you pull, Ms. Liu said. The trick is to maintain a challenging amount of tension while keeping good form, she added. Too easy, and there’s not enough tension in the band; too much, and it’s harder to control.
Overview
What you’ll need
Adjust for you
To determine whether your band has the right amount of stretch, Dr. DeWitt recommends following what he calls the “three sets of 10 rule.” “If you can get to three sets of 10 and you can’t go much further, you’ve probably got the right kind of resistance,” he said. If you can’t finish, switch to a lower-strength band. If you finish easily, use a higher-strength one.
Banded squat
Stand on the band, with your feet shoulder-width apart. Pull the band over your upper arms and raise your elbows so they are roughly parallel to the floor. Put your hands together and drop into a squat, keeping your spine neutral and your core engaged. Stand back up, squeezing your glutes and your quads. The band should keep everything in line, giving you a good squatting form.
Standing chest press
Loop the band around your upper back. Grasp one end of the loop in each hand. Press the band forward horizontally as if pushing something away from your chest. Avoid locking your elbows. This move can be performed while standing or sitting.
Seated row
Sit with your legs extended. Wrap the band around your feet and hold one end in each hand. Sit tall, with your core engaged and your shoulders back. Pull the band back to your waist and release in a rowing motion. If it’s difficult to keep your legs straight, bend your knees slightly.
Deadlift
Step onto the middle of the band with each hand holding one end of the loop, as if you’re holding two grocery bags. Bend forward, lowering your hips and dropping your hands, and then stand up straight, increasing tension on the band. Beginners should pay particular attention to form, careful not to arch or hunch the spine, said Randal Claytor, a professor of exercise physiology at Miami University in Ohio.
Anti-rotation press
Stand on the band with your feet shoulder-width apart. Keep your torso tall and your knees slightly bent. Clap your hands together around the end of the band. Press it forward in front of your chest until you feel a good amount of tension. Press your hands forward more, increasing the tension and engaging your core, then return your hands to the starting position.
Overhead press
Stand on the band with your feet shoulder-width apart. Pull the top of the loop so it’s stretched across your chest, with your hands at your shoulders. Push the band so your arms are extended, straight above your head. The resistance will increase as you push up.
“Beware of your back arching as you press the arms overhead,” Ms. Liu said. If you find that happening, switch to a lower-weight band.
Where to go from here
As you build strength and endurance with these exercises, you can transition to heavier bands. But progress slowly to avoid injury. Bands lose their elasticity and thus get lighter over time. They can also develop cracks. Consider replacing them every year.
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