One of the biggest reasons I love band training is that it allows me to exercise the body in so many ways. Bands also create unique responses that I can’t get training with any other resistance tool.
For example, by attaching the band to my body, it does not require me to have to hang on to a weight. As a result, I can use my upper body to drive different lower body muscle reactions. In contrast to that, I can also use bands to facilitate lower body power that helps me drive a strong upper body strength response.
Band training allows you to train the body as a complete kinetic chain.
Training the body as a complete kinetic chain is important if your goal is to be able to keep doing all the things you enjoy on a day-to-day basis well into your 50’s, 60’s, 70’s and 80’s. Being strong is good, but having muscles working together to create strength is what will keep the body performing at a high level for a very long time.
5 Unique Training Approaches
Below are 5 examples of unique training approaches that enhance muscle communication and integration.
1. Lateral Lunge Reach
In this movement, the dynamic stabilizer will drive glutes to accelerate in the front plane. This is while the arm reach drives the hip muscles to work harder while dealing with a rotational momentum force.
2. DB Front Squat
Combining a vertical force with a horizontal force challenges muscles to learn how to deal with multiple forces simultaneously.
3. Split Squat with Medicine Ball Rotation
The split squat creates a vertical vector force while the band creates a horizontal force. Combining that with a rotational movement of the sandbag brings in all planes of movement. This simulates how the body must respond when sprinting.
4. Hip Extension with DB Training
The key to increasing overhead press strength is getting glutes to fire more aggressively and, in turn, creating greater hip extension power. Greater hip extension power allows the shoulder girdle to generate a faster momentum to drive a heavier load overhead.
5. Vertical Load Driver
Another great way to load the body with bands is using the crossover setup. Like all previous setups, the crossover setup leaves your hands free to apply a complimentary exercise. Any movement that requires the body to squat to some level will benefit from this setup.
All Setups Discussed Above
Summary
Band training goes way beyond making muscles stronger. Implementing some of the above training concepts and exercises will train the body to get stronger, move better and continue performing at a high level as a complete kinetic chain.
[post_title] => Band Training Goes Way Beyond Just Getting Stronger
[post_excerpt] => One of the biggest reasons I love training with flat bands is that they allow me to exercise the body in so many ways. They also create unique functional responses that I can’t get training with any other resistance tool. It is these unique responses that led to me functionally staying 10 years younger. Learn about these unique band training concepts.
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[post_content] => It’s difficult to stay on a routine when you travel. This is especially the case when it comes to getting in your workouts. However, having these 5 fitness travel items on every trip makes getting in great workouts (that replicate your at home workouts) automatic.
5 Must-Have Fitness Travel Items
1. Portable Resistance
You rarely come across a hotel gym that provides you with what you need in order to achieve a good workout. Strength equipment is typically a few low weight dumbbells and maybe a medicine ball. Cardio equipment is usually a bike and elliptical because the treadmill is broken or they simply do not have one since they are too challenging to maintain.Therefore, your default option is body weight training. Body weight training is fine in a pinch. However, it typically does not provide the resistance or challenges needed to match a workout you would do at home.Continuously looped resistance bands are lightweight. They also provide unlimited resistance without the issues that come with having to transport heavy weights. Having 3 to 4 continuously looped Quantum Bands along with a band utility strap provides you with everything you need to train cardio and strength anywhere.
2. Shaker Bottle
A shaker bottle is far more versatile than just a standard water bottle.It will provide you with hydration before and during workouts. It can also be used to mix up your post workout recovery shake.One of the best shaker bottles I have found is the Blender Bottle. Not only does it seal well, but the additional containers allow you to store all your pre and post supplements in one area.
3. Pre-Workout Supplement
It’s important to stay on a routine. One of the keys to doing this is making sure your nutrition is right, especially your pre-workout preparation.Having some type of pre-workout travel nutrition plan is important to ensure you have the right energy during your workout.It’s not always easy to travel with food or access a grocery store. Therefore, I would recommend some type of powder-based supplement that will provide you with quick energy before and during your workout.
4. Post-Workout Protein
Being able to access food after workouts can be challenging, especially if you are traveling on business where schedules are typically tight.It’s important that you have some type of supplement along to instantly provide you with the protein and carbohydrates needed post-workout.It is recommended that you have, at the very least, a protein source to ensure you are able to provide your muscles with what they need to recover.
5. Music & Interval Workout System
Music and, more importantly, an automated interval training system, will allow you to dial in your workouts no matter where or what you are trying to accomplish.Having some form of an automated interval system like Seconds Pro on your smartphone will help to eliminate outside distractions during your workout. It will also create the type of workout experience you are used to at home.
Summary
Having these 5 fitness travel items along on every trip provides you with everything you need to workout. It also helps you replicate your normal exercise routine. The more you can create a workout environment that is consistent with your normal routine, the more likely it is that you will get in an effective on-the-road workout.Fortunately all 5 of these fitness travel items require very little additional space which makes them very transportable.
Don’t Let Travel Keep You From Missing Your Workouts Ever Again
[post_title] => 5 Fitness Travel Items You Should Have
[post_excerpt] => It’s difficult to stay on a routine when you travel, and this is especially the case when it comes to getting in your workouts. However, having these 5 fitness travel items on every trip makes getting in great workouts (that replicate your at home workouts) automatic.
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Building a Home Band Gym allows you to train for fitness and performance Anytime, Anywhere while eliminating the hassles and health concerns that come with having to rely on a local gym.
Less than 50% of the individuals that pay for a gym membership actually use it. In many cases this is because people get bored with the same old environment and routine. Or they get tried of all the hassles that come with going to the gym. Things like crowds, not being able to get on equipment when you want, having to clean up after someone and social interruptions.That is why so many people these days enjoy having a home band gym versus relying on a gym to provide them with a workout solution. Today's article touches on 8 reasons people like having bands versus the gym.
8 Reasons You Will Prefer Bands Versus the Gym
1. You Can Simulate any Exercise
I get that being able to workout on cool equipment is fun, but the fact is the newness wears off quickly while the monthly membership fee remains. Plus, what often happens is people fall in love with a specific machine or routine and it leads to overuse issues and injuries. This eliminates the #1 reason they go to the gym which eventually leads to not going.Resistance bands allow you to simulate any machine or free weight exercise anywhere. More importantly, they allow you to modify the movement quickly to eliminate always following the same exercise path. This ultimately leads to injury. As a result, you don’t keep beating up your joints by repeatedly forcing them to go through the same movements over and over.
2. Trains all aspects of fitness
With all of the cheap 24-7 gyms these days, paying a few bucks every month may not be a big deal. However, in most cases these 24 hour gyms are very limited in what they offer—not to mention making sure equipment remains operational and clean.Resistance bands can train all aspects of fitness and they are easy to keep clean. This means, regardless of what your goals are for working out, bands will easily accommodate your needs. Cardio, flexibility, circuit training, core strength, strength training, speed training, power or basic muscle toning are all common exercise goals that resistance bands can easily accommodate in the privacy of your home without beating up your joints.
3. No gym hassles
Imagine never having to wait for equipment, changing up your workout because all the machines are full or having to train on equipment that someone else just finished sweating all over.These are just a few of the things that make local gyms a workout hassle and limit your ability to get in great time-efficient workouts. Having your own home band gym eliminates ever having to worry about any of these public gym hassles. It's not surprising that with the right training resources, band training accessories and high quality resistance bands, a home band gym is quickly becoming a far more popular workout solution.
4. No monthly membership
Most gyms rely on people buying a membership and never using it. If you are one of those individuals that just can’t get to the gym but pays for a monthly membership just in case you can, think about this...how many bands and band training accessories could you buy for the price of a one month public gym membership?The answer is a lot.Frankly, after 2 months of paying for a gym membership, you could have all the bands and accessories you need to setup a complete home band gym that allows you to workout anytime for years. Your biggest issue you will have once you get your home band gym setup is what will you do with all the extra money you're saving.
5. Train anywhere you want
For many, getting to the gym is difficult due to work, family or unexpected schedule changes. As a result, having to travel to the gym becomes an easy excuse to not get your workout in.Also, think about the amount of time wasted having to actually get in your car - travel to the gym - change clothes - get set up in the gym and figure out what is available to use. All that time could be better used to work on flexibility or burn additional calories performing 10 to 15 more minutes of a fat burning, band circuit training.The fact is, being able to just come home and workout eliminates all the wasted time and effort that comes with driving to the gym. Not to mention a convenient excuse.
6. Bands travel with you
When you travel, being able to have everything you need for a workout ensures that you never miss a workout. Very few hotel gyms provide you with any type of usable equipment that you can rely on to get in a workout much less the type of workout you want to do.Fortunately your home band gym can easily travel with you making it very easy to have everything you need to stay on pace with your workout routine.
7. Family affair
The best way to ensure your children get introduced to exercise is by exposing them to it at a young age. Having a home band gym allows them to watch you set the example. With resistance bands being adaptable to any age group, from middle school to senior citizens, you have a tool they can train with when they are interested in trying.
8. Unlimited workout options
There is no other piece of exercise equipment that allows you to strength train the body by pushing, pulling, running, jumping, pressing, squatting or lunging. A band's pliable quality allows you to quickly change a simple row into a rotational row or a simple split squat into a step lunge without having to change anything except the movement pattern.
Example of Band Pulling Variations
Example of Band Pushing Variations
Build Your Home Band Gym and Take Total Control of Your Workouts and Fitness
Let us walk you through the process to ensure you get everything you need to create your own home band gym.
[post_title] => 8 Reasons People Love Bands Versus the Gym
[post_excerpt] => Less than 60% of those who pay for a gym membership actually use it. Learn why resistance band training may be a much better workout solution both physically and financially, versus joining a gym.
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Resistance band training does not discriminate. RBT is a training approach that creates a unique training effect that everyone, no matter who you are or where your training level is, needs to be using regularly.
Free weights, no matter if it's a dumbbell, barbell, sandbag or kettlebell, create the same training effect on your muscles. Continuously looped resistance band training creates a significantly different effect on your muscles.
It allows you to improve flexibility, strength, core stability and fat burning metabolism all while keeping your joints happy and your exercise program meeting your needs.
As a result of a band’s light-weight portability and unlimited resistance potential, it makes them the perfect anywhere strength and conditioning tool to fit ANYONE’S needs.
6 Unique Groups of Exercise Enthusiasts
Below are 6 unique groups of exercise enthusiasts that each have different fitness needs. Discover how resistance band training can make their workouts, their body and their overall performance better... and why band training does not discriminate.
#1: Beginner Exercise Enthusiasts
Beginners typically need to start slowly using a strength training tool that is easy to learn while providing a low to moderate level of resistance.
Considering a single resistance band has approximately 30 to 40lbs of resistance variability, it provides those new to exercise with a training tool that is not only easy to learn but also provides 20 plus beginner level exercises that anyone can perform.
Plus, an individual at the beginner level is usually not comfortable in a gym setting. Band training will allow them to learn and exercise in the privacy of their home.
Best Band Training Exercises for Beginners
#2: Senior Exercise Enthusiasts
Senior exercise enthusiasts have significantly different needs when it comes to staying fit and active. For most seniors it’s about keeping their muscle flexibility, joints feeling good and strength at a level relative to what they need to enjoy the activities they choose to participate in.
As a result, they need an exercise tool and approach that accommodates joints that don’t move through a full range of motion or that need to move in certain patterns to avoid pain. Muscle strength needs are relative to being able to perform lower level recreational activities.
Seniors don’t need to lift heavy resistance. However, they do need to be able to strength train using simple movement patterns that allow them to maintain good, balanced, functional strength and agility.
Resistance band training allows seniors to easily replicate and modify 100’s of exercises that won’t place their body at risk of injury but will allow them to keep enjoying life.
Lifting weights to maintain strength is a great option that often is lost as we age. Years of free weight or dead weight strength training will ultimately cause joints to show wear and tear.
This will eventually lead to key structures like the rotator cuff, low back disc or cartilage of the knee becoming painful or injured. Once this occurs, free weights are difficult to modify because the exercise patterns are not easily adaptable.
Resistance band training allows any exercise to be easily modified because bands are not gravity dependent. Plus, band resistance is easier at the beginning of the movement where joints are the most susceptible to being irritated or injured using free weights.
Why Band Training Doesn’t Make You Sore
#4: Female Exercise Enthusiasts
The typical female exercise enthusiast wants stronger, more well-defined muscles but often struggles with creating the necessary challenges needed to achieve these goals using free weights or machines.
Flat band training provides the female exercise enthusiast with unlimited exercise options that, in turn, eliminates boredom while training with a resistance they can quickly increase without having to stop training.
This ability to seamlessly increase band resistance allows the female exercise enthusiast to instinctively create a higher level of strength training intensity.
As a result, they are able to create the necessary muscle burn and training intensity needed to get stronger, more well-defined shoulders, arms, back and leg muscles.
The weekend athlete is that person who enjoys playing the game. They are typically competitive people who like to use games, events or races to challenge themselves.
However, as the body ages it becomes less flexible, recovers slower and loses strength which are all aspects that ultimately take away from the weekend athlete being able to continue participating.
Few weekend athletes have the time or interest in training the body to maintain these key aspects of performance. As a result, they eventually end up injured or having to stop participating, due to joint pain, in the very event they enjoy doing that motivates them to keep fit.
Band training provides weekend athletes or recreational athletes the ability to work on flexibility, agility and specific strength in a time efficient way without having to join a gym or take away from their weekend participation.
Keeping the Body Athletic
#6: Busy CEO Exercise Enthusiasts
Staying consistent is the key to getting fitness results. However, lack of time is often the excuse behind why many people do not achieve the results they are looking for with their exercise routine.
The key is to have alternative ways to workout and not have to constantly rely on a gym to accomplish getting in a great workout. Band’s portability allows any busy person the ability to exercise anywhere, anytime while performing unlimited exercises.
No need to travel to the gym. No need to have special equipment. The key is to get in your workouts consistently. Resistance band training does not discriminate and easily allows busy people to consistently workout and much more.
Let me know how I can help make sure you are staying strong, moving well, looking great and enjoying what you want to do...
Comment below or email me your questions or comments at Dave@resistancebandtraining.com.
[post_title] => Band Training Does Not Discriminate
[post_excerpt] => Resistance band training is a training tool and system that does not discriminate. RBT is a training approach that creates a unique training effect that everyone, no matter who you are or where your training level is, needs to be using regularly. No matter what your motivation is behind following a routine exercise program, RBT can and should be a part of that program. Learn why…
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Continuously looped bands by themselves are easily the most versatile elastic training tool available. However, applying these 4 additional accessories with a Quantum Band makes training all aspects of fitness and performance unlimited.
Four Accessories to Apply with a Quantum Band
#1: Detachable Training Handles
For most that train with bands, they view handles as a more comfortable way to train. Yes, comfort is important but training handles create a much greater benefit than just comfort.
Adding training handles to a continuously looped band allows for a more powerful grip that, in turn, allows the shoulder girdle to create a greater level of stability.
The ability to firmly grasp a solid structure like a handle, creates a neuromuscular response that activates the primary shoulder stabilizers. This, in turn, creates a greater level of strength production when it comes to pushing, pulling or pressing.
However, by not having them permanently attached to the band, it still allows the band to be used in other numerous ways that would not be possible if they were permanently attached.
Why Training Handles Build Greater Strength
#2: Linking Bands Together
Linking bands together allows a single band to be lengthened out when a second band is quickly attached to it.
Why lengthen out a band? By lengthening out a band it creates a greater level of resistance variability while allowing the amplitude of movements to be doubled.
This greater amplitude of movement is important when it comes to training exercises like running or partner attached exercises where greater movement distance is needed.
Why You Want to Link Bands Together
#3: Attaching Bands Using a Band Utility Strap
Attaching bands and attached band training allows users to bring in a horizontal vector which is something free weight training cannot create.
The ability to quickly attach a band to any door or stable structure using a Band Utility Strap instantly allows attached band training to be implemented.
However, the Band Utility Strap also helps protect the band from being damaged which can often occur if the band is not attached to a completely round surface.
Why a Band Utility Strap is Like Having Your Own Adjustable Cable Column
#4: Using a Towel for Rotational Band Training
Adding in a towel allows for rotational band training which is difficult to create with a handle.
The towel creates a lengthening of the band system as well as a greater amount of grasping surface. This is needed when attempting to train rotational movements.
Why You Should Incorporate a Towel into Band Training
Summary
Having these 4 simple continuously looped accessories provides those that only have bands the ability to add in 100’s of additional training exercises, setups and options that would not be as convenient or efficient using bands alone.
Along with that, each of these accessories provides the body with a valuable training influence like off-set loading, enhanced stabilization and horizontal vector training.
RBT Accessory Kit
An RBT Accessory Kit allows those that train with bands the opportunity to purchase all 3 key band training accessories at one time.
[post_title] => 4 Ways to Make Band Training Unlimited
[post_excerpt] => Training only with bands is obviously the most convenient and low cost way to exercise using continuously looped bands. However, by incorporating these 4 simple training options with bands, it will provide those that enjoy training with bands, 100’s of additional training options to add into their training arsenal.
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Making fitness a lifestyle doesn’t just happen. It takes a willingness to commit to voluntarily working the body when most individuals are not working. That said, it also requires developing strategies for when you just don’t want to workout.
Over the years this has happened to me 100’s of times as I suspect it has for many of you. As a result, I have had to create multiple strategies to make working out a little easier to do or get started doing.
Strategies to Use When You Don't Want to Workout
Extend your warm up
I have found that very often by extending my warm up, I am able to eliminate the joint and muscle stiffness that makes it a little more challenging to get a workout started. Typically this entails stretching with a lower resistance band while focusing on my breathing.
Once band stretching is complete, I will do additional body weight exercises that require low resistance while going through large amplitude movements. This strategy allows my body to lengthen out on a more gradual basis making it less traumatic to excessively stiff muscles and joints.
This flow warm up is a perfect example.
Forget about routine
Sometimes having to plan out a workout is mentally draining. If this is the case, don’t get caught up in planning or routine.
Instead, start with simple band exercises and allow the muscles to slowly become activated. Very often, getting started is all the muscles really need to energize a workout.
Once you get rolling with those simple band exercises, you can gradually move into high intensity level exercises.
Use an interval timer and just go
I enjoy using audible, voice-controlled interval timing systems which allow me to focus on the exercise and effort while not having to concern myself with counting reps.
When motivation is low, the best thing to do is make your workout as mentally easy as possible. Using a voice-controlled interval timing system—telling you when to start and stop—eliminates watching a clock or counting reps.
My favorite Interval Timer App is Seconds Pro.
Sweat a little more
The more you sweat, the more the central nervous system gets excited. Therefore, wearing a few extra layers during the warm up will increase the body’s core temperature and sweating mechanism which will increase muscle activation.
This does not require implementing high intensity training as long as there is a gradual build up in exercise tempo.
As muscles start to activate, motivation will follow.
Don’t try to out think your muscles
I always say that muscles are dumb. They respond and adapt to whatever the training stimulus is which means versatility and change is good for the body.
Changing things up also allows muscles to recover while decreasing the incidence of overuse injuries occurring as a result of doing the exact same workout repeatedly.
Plus, being a 3-dimensional machine, the body needs to move in multiple directions while being impacted by different force vectors.
Exercise outside, go to a playground or find a local high school track or soccer field. Since resistance bands are very portable, it makes bringing them along with you easy.
By changing the environment, it will create different types of exercises as well as different environmental elements like hills, grass surfaces and wind.
Playground Band Training
Summary
Doing nothing results in achieving nothing. Working out, no matter what the level of effort, will always make you better.
[post_title] => When You Don’t Want to Workout
[post_excerpt] => Making fitness a lifestyle doesn’t just happen. It takes a willingness to commit to voluntarily working the body when most individuals are not working. That said, it also requires developing strategies to work out when you just don’t feel like doing it. Learn the 6 strategies to use when you don’t want to workout.
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Real World Differences Between Resistance Band Training and Weight Training
In Part 1, I covered the functional-based benefits behind why resistance band training versus weight training may be better when it comes to developing functional strength.
In Part 2, I will shift towards giving you “Real World” benefits of using resistance bands versus free weights for developing muscle strength.
Real World Benefits of Resistance Band Training
6. Portability is a must for consistency
To get stronger, you must get the work done. In today’s fast paced world, finding time to strength train and workout can be difficult. Resistance bands are endless in how much resistance they can provide anywhere, anytime, for anybody.
Getting stronger while working out is not easy and neither is carrying around free weights. Resistance bands will go where you need to go to get the work done so you can get the strength results you are looking for.
7. Burning fat means feeling the burn with multi-joint, full range of motion exercises
It has been well documented that the fastest way to burn fat is with interval circuit-based strength training done at high levels of intensity. Now add to that multi-force vector training and the ability to work through the entire range of motion—which can really only occur using resistance bands—and you have even greater calorie expenditure potential.
Unlike free weight training, resistance band training requires you to train through the full range of motion which, in turn, requires a greater workout load. Yes, having to accelerate a dead weight takes significant effort but training through a full range of motion and accelerating the resistance throughout that range of motion creates a double effort.
8. Resistance band strength training for beginners...no problem!
Weight training for many individuals can and is intimidating. The fear of injury, which weight to lift, how to effectively perform the lift, and simply having to go into a weight room, will often prevent many people from starting an effective weight training program.
Resistance bands do not intimidate people and they can provide more than enough resistance and strength training options to get the desired strength gains.
9. Strength training for the ages
It’s a known fact that everyone can benefit from a strength training program. But not everyone can workout using free weights. Let’s face it, most weight rooms are not designed for senior citizens, middle school children or handicapped individuals.
The flat construction of resistance bands along with there easy accommodating resistance and exercise versatility make resistance bands the most user friendly strength training tool on the market. Anyone can use bands to strength train as long as they have the determination to get the work done.
10. Affordable for all
No question weight training can improve strength but to create a lifestyle change it takes making strength training fun and affordable. Resistance bands provide the ability to train all aspects of fitness and performance for less than what it costs to join a gym for one month. It also does not require additional space or setup adjustments.
The fact is, you can train with resistance bands anywhere and get great strength gains without breaking your budget or remodeling your home.
Summary
Weight training has traditionally been considered the only way to get stronger while resistance bands were considered primarily a rehab tool. Today’s heavy duty resistance bands can challenge the strongest of the strong as well as the strength training novice. It simply comes down to knowledge, getting after it and finding the right tools to get it done.
To start utilizing bands and seeing all the benefits that resistance band training can offer you and your clients, check out the 4 Week Starter Band Training program.
[post_title] => Resistance Band Training versus Weight Training – Part 2
[post_excerpt] => Should you train with weights or resistance bands? In part 2, we take a look at this and let you make the decision. Hopefully after reading this you will see why it does not have to be one or the other.
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Differences Between Resistance Band Training and Weight Training
Do muscles know the difference between resistance band training vs. weight training?
Muscles do not think or show emotion. They adapt and react to the stimulus that is being applied to them. So chances are they do not know the difference between a dumbbell, kettlebell, barbell or a resistance band.
Therefore, by using a strong enough resistance band we can cause muscles to adapt and react while increasing overall muscle strength—just like if you were using weights.
Benefits of Resistance Band Training
Apply these benefits of resistance band training vs. weight training and it will become apparent that resistance bands are an unmatched training option to getting the body not just gym strong, but real world strong.
1. Movement isn’t just up and down
Our body during performance or daily activities does not move in single planes or generate force along single force vectors. We are multi-plane, multi-force vector creatures. We must be able to create and control force horizontally, rotationally and vertically.
Weight training can only create force and move in a vertical vector due to the dependence on gravity. Resistance band training versus weight training can create true vector force in all planes because it is not gravity dependent like free weight training.
2. Ever try stretching with a dumbbell??
The elastic nature of resistance bands causes muscles to lengthen further when band tension is effectively maintained. Free weights will not cause an overstretching of muscle tissue except in the vertical plane. To gain true flexibility we must be able to lengthen the soft tissues in all planes which means multi-plane stretching must occur.
Resistance bands provide both a passive stretch by using a dynamic stretching system, and an active stretch by challenging the body to go through full ranges of motion during strength training exercises.
3. Deceleration (loading) always comes before acceleration (unloading) of movement
A band's elastic properties speed up the loading phase of every exercise which, in turn, creates a greater need for eccentric control. Eccentric (loading) strength is the key to an explosive acceleration or concentric contraction.
If loading is poorly controlled, unloading will not optimally happen.
Bands challenge the phase of strength necessary to actually move the applied resistance. Free weights are gravity dependent and cannot alter the effects of gravity.
4. Muscles react, they don’t just contract
Muscles are reactive by nature and take their feedback from sensors that quickly measure muscle or tendon lengthening or tension development. Again, free weights can definitely create vertical vector sensor response but muscles must be strong in all vectors not just up and down.
Only resistance band training can truly create that sensory lengthening needed to train reactively in all planes.
5. Strengthening movements not muscles
It has become a training cliché that it’s all about strengthening movements not muscles. That said, the body moves horizontally, vertically, rotationally and in combinations of all of these. Free weight training (versus resistance band training) essentially allows the body to move vertically.
Yes, you can push weights horizontally and throw a weighted ball rotationally but training with bands versus weights allows you to strength train by actually running, jumping, swinging, hopping and kicking without altering the mechanics of those movements. You can’t run, jump or hop mechanically well with a weight strapped on your back.
Up Next
In Part 2, I will cover the “Real World” benefits of strength training with resistance bands.
Are You Ready to Master Band Training?
If you're ready to master band training and create a unique position for your business in the fitness market, grab your RBT Certification today and get started on your journey to becoming the resistance band training expert in your area.
[post_title] => Resistance Band Training versus Weight Training - Part 1
[post_excerpt] => There are some distinct differences between resistance band training versus weight training. Knowing these differences will help you understand why you may want to choose one over the other.
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Outdoor workouts create beneficial opportunities and challenges that are difficult to re-create indoors in a gym or indoor training facility.
Living in the Midwest does not allow for year round outdoor training. Therefore when spring hits, it's time to start taking advantage of Mother Nature’s gym.
It has always been fascinating to me to see the changes I achieve from frequently training outside—changes to my body, energy, mental focus, functional strength, power and stamina. Being forced inside from December to April every year has allowed me to discover this outdoor transformation for the past 2 decades.
Having experienced this over and over again, it is obviously not a coincidence. There are significant factors that are created by outdoor workouts that we all need to take advantage of.
Factors Created by Outdoor Workouts
1. Better oxygen consumption
Stuffy gyms don’t provide you with the O2 that is abundantly available outdoors. Greater levels of O2 means there is more available for working muscles which can only improve work output and energy levels. More work potential means there is a higher likelihood that building a leaner and stronger body is going to occur as outdoor workouts continue.
2. Vitamin D is readily available
We all know what Vitamin D does to our energy levels and outdoor workouts allow your body to get a substantial dose of Vitamin D every time you move outdoors. As a result, your energy levels will sky-rocket which means work output increases, endurance is better and your ability to push harder only goes up.
3. Grass surfaces won’t beat up your joints
If you do a lot of ground reaction training like running, jumping or multi-directional running, grass is a great relief to your joints. If you don’t train like that, grass surfaces may allow you to do so now—thus providing your body with an awesome change of pace workout option that was not available indoors.
4. Work effort will be greater
The power of the unknown will challenge you to go further than you typically do in a more predictable indoor location. With there being so much space, you will naturally do more because you have more space to do it in. This is specifically apparent when it comes to running, active recovery and doing other forms of locomotion.
Running on a treadmill, or training on an elliptical simply cannot match the effect you get from outdoor cardio training. As soon as you step outside for that first locomotion workout, you will instantly feel like you are working harder.
5. Builds athleticism
Outdoor training is going to require having to train on surfaces that may be uneven or less predictable. Granted I am not talking about putting yourself in danger of injury; however, less predictable surfaces make you slow down and challenge your balance, coordination and agility. These are things an athlete needs to improve for his or her sport.
6. Improves your mental focus
There is typically no one around to interrupt you and break your mental focus which means you get in a much higher quality workout. The great thing is—even when there is a group—with all the additional space available it still allows you to stay dialed in on the goal.
7. Training is simple
Training outdoors doesn’t have to require a whole lot of equipment, especially if you have a hill, a band or two, a playground, a picnic table or a simple park bench. As long as gravity, ground reaction forces and momentum are available, you have more than enough to challenge the body to get better. Your imagination and training knowledge will be your only limiting factor.
8. Greater space to challenge
Indoor training is going to be limited by walls. However, with no walls comes the opportunity to run that extra quarter mile, doing bear crawls that extra 20 yards, adding in a run immediately after doing an attachment free band circuit or doing a jogging active recovery between rounds. The fact is, greater space opens up options to push that little extra that walls don’t allow for.
9. Fosters multiple angles and forces vectors
Multi-plane and multi-vector training becomes much more common when single plane machines or free-weights are no longer available. When training outside there is a higher level of interest in doing more body weight or band related exercises because of their portability.
This, in turn, allows for non-traditional planes of movement to be incorporated. By the way, did you know that frontal and transverse plane movements are more effective at developing the abs??
10. Shocks your body
Every time I start training outside for the first time in the spring, I see results instantly get better. Cardiovascular endurance gets better, strength improves and my body leans out within 2 or 3 weeks. Why?? A change of scenery causes the body to be shocked which forces it to adapt. With all the reasons discussed above, it is going to lead to some really exciting changes quickly.
Summary
So what’s stopping you from doing a few outdoor workouts every week?? Whatever it is, I suspect in most cases it comes down to taking yourself out of your comfort zone.
[post_title] => Outdoor Workouts - Why You Should be Doing Them
[post_excerpt] => It is no mystery that exercising outdoors provides benefits that are not possible when indoors. Let me share 10 reasons why outdoor workouts are better than indoor workouts.
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Contrast band training allows individuals to take advantage of both an ascending elastic resistance and a constant dead weight resistance.
Resistance Training 101
Dead weight resistance creates a bell shaped force curve that causes the most muscle activity to occur at the mid-range of movement. Therefore, from an effort standpoint, individuals will experience the most effort from the beginning to the mid-range of the movement when training with dead weights.
Elastic resistance is an ascending resistance which means from an effort standpoint, it will become harder the further an individual moves into the range. Therefore, elastic resistance will challenge more of the end-range of motion versus the beginning or middle of the range.
Contrast band training involves using both elastic resistance and dead weight resistance during a single workout. By doing this, theoretically it will ultimately challenge the entire range of motion and create a more global strengthening effect.
That, in general is why contrast band training is becoming so intriguing at developing not only strength but also causing a greater muscle effort that leads to a higher level of calorie expenditure.
Real World Perspective of Contrast Band Training
Why improve your strength?
From a functional multi-plane perspective, improved strength will allow the body to deal with the forces that drive function which are:
Gravity
Ground Reaction
Momentum
Dead weight resistance is totally dependent on gravity and therefore it becomes a key training stimulus on developing the strength we need to deal with gravity. Obviously along with that, it will also impact our ability to deal with ground reaction forces as it relates to a vertical directed force and, to a less extent, momentum which is more of a velocity specific force driver.
Elastic resistance is independent of gravity and therefore is going to strength train our body on how to handle horizontal and rotational driven forces. Also, due to the ascending resistance it will be more velocity influenced therefore having a greater impact on momentum in all planes.
Elastic resistance is also very light weight which will, in turn, allow bands to be used to train all movements including highly integrated movements like running, jumping and throwing—especially when implementing flat continuously looped bands.
Summary
If the goal is to improve your strength in all 3 planes doing all movements, it will require a combined use of elastic resistance and dead weight resistance to effectively accomplish this. Contrast band training will accomplish this.
[post_title] => Contrast Band Training - What is it?
[post_excerpt] => Contrast training is the best way to take advantage of an ascending band resistance and the constant resistance associated with all free weight tools. It's like getting the best of both types of training.
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Off-set band loading is the easiest way to create total body strength training workouts. It will simultaneously train your abs to be stabilizers in multiple planes.
Why Incorporate Off-Set Band Loading into Your Workouts?
Your transitions are easy. All you have to do is switch sides.
You need less resistance. You're only training one arm or one leg with an extended lever arm. Therefore, it requires half the resistance load.
You only need one exercise. Training unilateral exercises creates a 2 for 1 situation. This is because 1 exercise is really 2 exercises.
Your joint related issues lessen. With core (abs) activation levels higher using off-set loading, there is less joint surface gliding. This is what leads to joint irritation post exercise.
You can use alternating sets. Alternating sets is a program design that works great with off-set loading. This is because switching sides is all that is needed to transition between exercises.
ATTACK YOUR CORE in EVERY WORKOUT, with EVERY EXERCISE, on EVERY REP!!
Why Off-set Band Loading Automatically Trains Your Abs The Right Way
If you understand the role of the abs, you know that their #1 role is to stabilize the low back. They essentially keep it from being taken through excessive movements. This can lead to injury.Words like anti-rotation, anti-extension and anti-lateral side bending are often used to describe how your abs dynamically work to protect your low back. However, traditional exercises like crunches, sit-ups and leg raises don't train the abs to be multi-directional stabilizers. Off-set band strength training challenges the abs to be dynamic stabilizers in all 3 planes of motion on almost every exercise. As a result, off-set band strength training becomes the perfect way to train your abs to be dynamically stabilized. This is how they were designed to work.The following video will show you ways to incorporate off-set band strength training into your workouts. As you will see, they are super easy to do especially when using alternating sets as your workout program template.
Feel it for Yourself...
Stop training your abs doing crunches and sit-ups that are proven to hurt your low back. The Core Chaos 28-Day Program, which is just one of several 28 day programs in The Band Gym, makes every exercise an ab exercise.
Attack Your Core in EVERY Workout, with EVERY Exercise, on EVERY Rep!!
[post_title] => Building Awesome Abs using Off-Set Band Loading
[post_excerpt] => Band strength training using an off-set load is the easiest way to program in a total body strength training workout that rocks your abs. Learn how easy it is to off-set load with resistance bands.
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Differences Between Dumbbell & Resistance Band Training
Dumbbell training has its limitations due to it being Gravity Dependent. This is in contrast with resistance band training which is Gravity Independent.
Yes, I know gravity is something we all need to overcome but it’s not the only driver of functional movement. You have momentum, horizontal forces, rotational forces, shear forces, reactive strength, muscle integration, movement coordination, dynamic balance and ground reaction forces that you have to deal with as well.
Dumbbell training, like sandbag training, kettlebell training, and barbell training all train gravity, but do not significantly impact these other components that drive our body’s ability to consistently perform at a high level. Band training versus dumbbell training (aka – free weight training) impacts all of these components of function because bands are not Gravity Dependent.
6 Elements of a Workout that Dumbbell Training Struggles to Effectively Impact
Standing Horizontal Vector Training
Speed and Agility Training
Passive Dynamic Stretching
Anti-Extension, Rotation and Lateral Flexion Core Reactive Training
Multi-plane Strength Training
Rep Speed and Tempo Changes
Watch the video below to learn more!
[post_title] => Dumbbell vs. Resistance Band Training
[post_excerpt] => The biggest difference between dumbbells and resistance bands is gravity. Dumbbells are controlled by gravity and bands are not. Learn why this is important.
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It’s no secret that our population is getting older while staying highly active. It’s called the active aging fitness population.
Many of us are a member of the active aging fitness population. This is AWESOME! However, the fact of the matter is Father Time is still going to have his say on how your body is going to change. If your exercise program does not reflect and address those changes, problems are going to occur.Knowing some of the physical changes that occur as we age, made me begin to look at why and how band training can dramatically improve, slow down or even postpone these changes. Hopefully, after reviewing some of these age-related changes, it will become even more obvious why incorporating resistance band training into your workout routines is critical.
Active Aging Fitness Issues
1. Staying Long and Strong
If you are going to continue to move great, you must have the mobility and stability required to accomplish that. As the body ages, mobility is the first thing you see decreasing, especially as it relates to rotation in the hips, shoulders and mid-back. This occurs for two reasons.First, soft tissues of the body begin to lose their elasticity. This makes it more challenging to lengthen out spontaneously. Second, you start decreasing the amplitude of your movements. This is because the muscle stability needed to protect your joints and tendons, when the arms and legs are fully extended, becomes weaker.By training with resistance bands, the active aging fitness individual can train through larger amplitudes of movement with the greatest level of resistance occurring at the end of the range of motion. This is where stability is needed the most. As a result, band training trains joint stabilization where it is needed the most. The more we strength train with bands, the longer, and stronger we remain. This, in turn, provides us with more movement options as we age.
For most active aging fitness individuals, the last thing they are worried about training for is power. However, when you look at what we do each and every day, power is the key to our body reacting quickly when needed. Power is the ability to generate force quickly. In life this becomes important when we have to instantly react to awkward unexpectedly movements to avoid injury. Falls are a perfect example of this. They are coincidentally the #1 factor behind senior age injuries.Resistance bands allow you to train with power because the resistance is a "variable resistance." This is why resistance is less at the beginning of a band strength exercise versus at the end of the movement. As a result, people can learn how to accelerate a force. This is the key factor to generating power.Regardless of what band exercise is being performed, being able to accelerate against a force allows the muscles to learn how to contract quickly. Continually training with quick contractions produces a power training effect that will transfer into day-to-day movements, regardless of if the movement is planned or awkwardly unexpected.
3. Slowing down
Slowing down is the #1 key to preventing injury. Our ability to slow down (decelerate) in a controlled fashion against momentum forces is critical to keeping our joints, bones and muscles safe from excessive trauma. This can lead to joint wear and tear as well as injury. Training with an ascending band resistance, that increases as range of motion increases, results in movement slowing down. This creates less ground contact forces that can traumatize knee and hip joints.
4. Gravity will not go away
Over years of working against the vertical forces of gravity, it begins to take its toll on the body’s joint surfaces. This results in joint arthritis. As a result, joints become less tolerant to the vertical compression forces with daily activities as well as the forces that come with lifting weights.A resistance band's light weight construction allows strength training to occur using horizontal and rotational vector forces that are not gravity dominated. This causes significantly less joint compression. As a result, individuals can still strength train at any age with resistance bands without having to incur the gravity-driven compression forces that come with using free weights like dumbbells, kettlebells or barbells.Implementing resistance band training sooner than later into your strength training workouts, will be important in decreasing avoidable joint trauma that will occur from lifting weights only.
5. Body weight exercises are not easily performed
How strong we are at lifting our own body will ultimately determine how well we function through life. Getting up from a chair, lifting ourselves up off the floor, being able to push or pull our body into certain positions, will be what allows us to easily deal with daily activities.As an active aging fitness enthusiast, body weight exercises like push ups, pull ups, squats, lunges, or get ups are not easily performed. They require core strength, balance, mobility and having the arm or leg strength to move the body. Fortunately all of these body weight movements can be "assisted" by resistance bands when muscles are not able to lift them by themselves. Therefore, with bands as an assisted tool any body weight exercise is possible regardless of age or strength level.
6. Muscles must be 3-D Strong
The body is a 3-dimensional structure. As a result, it must be strength-trained in multiple planes and using multiple movement pattern variations while using multiple lines of force. Doing this teaches and strength trains the body to become 3 dimensionally strong. Keeping the body 3-D strong will in turn allow individuals to perform daily and recreational activities easier.
Active Aging Fitness Summary
Being part of an active aging fitness life style is a great thing, especially when we know how to optimally prepare the body with our exercise program. As an active aging individual, being able to continue to strength train with weights is great. However, incorporating band resistance training into your strength training workouts will help ensure you are staying ahead of Father Time and the influences he will have on an active aging body.
[post_title] => Active Aging Fitness – Why Band Training is Made for this Population
[post_excerpt] => Being a member of an active aging life style is a great thing, especially when we know how to optimally prepare the body through your exercise program by understanding how the body changes with age. Learn what these changes are and why exercising with weights is not the only solution to keeping the body ahead of mother nature.
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Resistance band training remains a unique training approach that can easily create questions, concerns and a feeling of being overwhelmed.
This makes perfect sense since 90% of what is written about strength training focuses on the use of free weights and machines. When I first started training with flat bands in 1996, I was a weight-lifting gym rat. Therefore, I had the same questions and concerns I suspect many of you have.However, over the years it has become very apparent through training 1000’s of fitness adults that band training has significant benefits. It also has some specific limitations when compared to its free weight counterpart.
The Next Step
While training with bands for almost 20 years, I can assure you I have thought through every exercise, workout and training approach I have shared. I do this to make sure what I share with you has been proven and time tested. I don't make up content to sell you a band.No question, over the years I have changed my opinion and approaches on how I train with flat continuously looped layered bands. However, in looking back overall, many of the same principles, techniques and recommendations still hold true.
If you're not changing, the likelihood is you're not getting better.
Like any training device, there are resistance band training pros and cons. I want to address these resistance band training pros and cons in hopes of helping clear up some of the questions, concerns, misunderstandings, myths and confusion you may have about resistance band training. I'll also address how it compares to free weight training.However, before I have you dive into reading this article, lets review several general understandings. I want to make sure we're all on the same page when it comes to what I mean by resistance band training.
General Resistance Band Training Understandings
Resistance band training is about training with flat continuously looped layered bands. Not tubes, bungee cords, molded flat bands or braided elastic bands.
Resistance bands are not dumbbells or barbells. They are not made of iron and can be damaged or broken if not used properly.
All bands, like many products, are not created equal. There are low quality and high quality manufactured flat bands. Quantum Bands are my choice because they are 100% latex, layered (not molded) and are manufactured using a latex bonding process with the application of latex welded to eliminate layers peeling apart.
I am passionate about resistance band training but I am not advocating training with bands only. Instead, my goal is to convince you that they need to be a consistent part of your training program on an every-workout basis.
Resistance band training is not designed to simply replicate free weight exercises. It allows you to create unique exercise options unmatched by free weights that are important to building a body that not only looks good but more importantly feels and moves great.
After reading this article, YES, I hope you will consider testing out Quantum Bands. However, I'm perfectly fine if you don’t. My goal is simply to help improve your knowledge about why resistance band training (not Quantum Bands specifically) should be a significant part of your weekly training routine along with traditional free weight devices if you enjoy training with weights.
Resistance Band Training Pros
1. Train Anywhere
Obviously resistance bands are very light-weight which makes them extremely portable. However, when combining this unmatched portability with an unlimited resistance potential and the ability to apply this resistance along multiple force vectors (while performing any movement), it makes the portability advantage of “Training Anywhere and Anytime” even more significant.
2. It’s a Low-Cost Training Investment
Next to body-weight training, which is FREE, resistance band training is easily the most cost-effective form of resistance training. This is especially true when you take into consideration the unlimited exercise options and the ability to impact all aspects of fitness and performance training.To emphasize this point, realize it would mean purchasing 9 pairs of dumbbells ($200+) to create the same resistance variability that one pair of red small bands (10 to 50 lbs) can create at $22 a pair.
3. Provides a Unique Resistance You Can’t Get from Weights
Resistance bands create what is referred to as a “variable ascending resistance.” This is significantly different than a free weight’s constant resistance. First of all, a variable ascending resistance increases as movement range of motion increases. This means it will increase work output throughout the full range of motion.Second, a variable ascending resistance causes a higher degree of end-range stabilization. This happens to be where stabilization is needed the most to help in preventing joint-related injury.Last, a variable ascending resistance allows movement velocity to accelerate which is exactly the training stimulus needed to increase power. As a result, bands teach the body how to accelerate force. This, in turn, enhances power production—something we all use every day in life not just sports.
Best Way to Start Training with Resistance Bands
4. Is Joint Friendly
Repeated joint compression and lack of joint stabilization is what ultimately breaks down joint surfaces. This leads to arthritic conditions. Resistance bands create significantly less joint compression because they are not gravity dependent like free weights.Therefore, bands can strength train muscles using horizontal and rotational forces with far less joint compression. Also, unlike free weights and machines that must follow a specific pattern of movement, bands allow you to train muscles using unlimited patterns of movement. This, in turn, creates a far more joint-friendly training experience.
5. Trains all Aspects of Fitness and Performance
Bands allow you to have one training tool that is portable enough to go anywhere and be able to train all aspects of fitness and performance including...
Flexibility
Muscle Strength
Muscle Growth
Power
Cardio
Core
Fat Loss
Mobility
Balance
Coordination
Agility
Speed
Quickness
A resistance band’s light-weight construction and variable resistance allows it to be applied to the body in multiple ways. That, in turn, allows for a wide variety of training objectives to be addressed effectively.
6. Trains Movements not Muscles
Resistance band training is not a tool designed to only replicate free weight movements. Instead, it is a tool that can replicate any functional movement while applying an unloading, movement retraining assistance or a loading strength enhancing, muscle building resistance. As a result, resistance band training will make movements, not just muscles, stronger while simultaneously improving muscle coordination and integration.
7. Makes Exercise Creativity Endless
Resistance band portability and unique resistance capability, along with the ability to apply resistance to any movement the body can perform, provides the user with an endless variety of exercise options. Along with this variety, bands also provide a high level of training versatility. This opens up the opportunity for a tremendous amount of individual exercise creativity.
8. NO Excuse Training
The #1 key to achieving solid training results comes down to consistency of workouts and eliminating workout obstacles. Resistance bands are defined by their ability to provide great workouts that can accommodate Anybody, Anywhere, Anytime, while training Any Movement at Any Intensity. This essentially eliminates 90% of the reasons that come with why workouts are missed.
9. Challenges Core Stability and Joint Mobility on Every Movement
Resistance band training is a system designed to train the body as a complete kinetic chain versus individual segments. As a result, 90% of all exercises require simultaneous activity of the lower and upper body. This means the core is involved on every rep.Being elastic means there is a driving force encouraging greater range of motion on every concentric reach, lunge, squat or step. This means muscles are constantly being asked to stabilize and lengthen throughout an entire workout.
10. Provides Resistance to All Movements
Bands provide resistance to all movements. This includes complex multi-joint and multi-muscle movements like running, jumping, walking and crawling. Being able to apply resistance to these types of complex functional movements gives individuals the opportunity to train cardio and strength simultaneously.It also allows you to enhance all the components that come with performing complex movements. This includes coordination, balance, agility and rhythm.
11. Applies Progressions and Regressions Instantly
Progressing or regressing with bands is as simple as changing up the level of starting tension in the band. This can occur by stepping back or forward on attached or partner attached training and changing up band size on attachment free training.Along with that, you can always change speed of movement or incorporate a corresponding secondary movement that compliments the primary movement. An example of this is adding a simple step with a horizontal pull or push.
Resistance Band Training Cons
1. Not the Best at Offsetting the Effects of Gravity
Gravity is a key driver of function along with momentum and ground reaction forces. Band resistance can influence gravity but free weight resistance is definitely a more effective developer of gravity-based vertical plane strength. Since gravity is not going away, staying strong against gravity is a key to maintaining a solid functional strength longevity.
2. Bands Can Break
Resistance bands are not made of iron.
Layered flat bands are 300 times more durable than flat molded or tubular bands.
Each 41-inch Quantum Band can safely stretch 2 yards.
Over 99% of the bands we replace are damaged due to user error.
These are important facts to reinforce the point that, yes, bands can break. However, training error and poor quality manufacturing is the primary reason they break. Plus, comparing tubes to flat bands is like comparing apples to oranges. Also, making sure flat bands are layered not molded is an important key to band durability.For those bands that last for years, it comes down to proper recommended application of training and consistent band care.
3. Difficult to Quantify and Measure Gains
Flat band resistance is a variable resistance that is dictated by length of stretch, width of band and thickness of band. As a result, it is difficult to quantify exact poundage of resistance. For those that train with exact numbers, resistance band training can be frustrating.
4. Difficult to Reflect Back on Training Progress
Along with not being able to quantify band resistance, it also becomes challenging to reflect back on previous training levels to determine progress. Very often, progress with resistance band training is measured on how individuals are performing with day-to-day activities, recreational activities or how their strength changes when attempting to lift a dead weight.However, progress can also be measured by the ability to return back to strength training after having to discontinue due to joint injury or pain.
5. Difficult to Build a lot of Muscle Mass
Free weight training for muscle hypertrophy has been well documented and proven to work. Band resistance has also shown muscle hypertrophy gains. However, not to the degree that free weights have. Even though resistance bands can create muscle hypertrophy, free weight training remains the most research-based catalyst toward achieving efficient muscle hypertrophy.
Portrayal of Resistance Band Training in Fitness Communities
Now that we have a better understanding about resistance band training pros and cons, I want to discuss a few problems that exist on how resistance band training is being portrayed in the fitness and performance training community.
Bands Are for Toning
Resistance band training has for years been looked upon as a way to “tone muscles” or rehabilitate injuries. This may be the case when using tubular devices and thera-band. However, it is definitely not the case when it comes to training with flat continuously looped layered bands.Unfortunately, if you Google resistance bands you will find more about tubular bands than flat bands with no differentiation in training discussed between the two types of bands. Therefore, flat resistance bands are grouped with tubular bands which is like saying barbells and kettlebells are the same thing.It is because of this lack of differentiation with tubular bands that flat bands are looked upon as primarily a low resistance muscle toning device.
Why Not Both
Muscles are reactors and adapters to stimuli that challenges them. That challenge can come in the form of free weight resistance, band resistance or learning a complex movement like throwing or running. The difference lies in what adaptations or responses occur when the stimulus is repeatedly attempted or applied.Knowing bands create significantly different (not better) responses than free weights, it would make sense to train with both versus relying solely on one form of resistance.Unfortunately, free weights remain the standard for strength training when it comes to what is being discussed and demonstrated. Yet it is obvious that free weights cannot match the responses and adaptations resistance bands can create.
Bands Are the Last Alternative to Strength Training
For years, bands have been considered the last alternative to strength training. Yet in the world of power-lifting, flat bands (not tubes) have become a key training tool used alone or in conjunction with complex free weight training routines. To me, that indicates that flat bands provide a training effect that free weights can’t.It has and will continue to be my opinion that resistance bands need to be part (not exclusively) of every training program. This is because of their unique impact on muscle strength, power and function.
How Do I Get Started Correctly?
It doesn’t have to be all or nothing. Start implementing bands into your existing training program by substituting in band exercises. From there, continue to add in exercises until you feel you have mastered a series of exercises you could now put together in a complete resistance band only workout.This is the first step in GETTING YOU BODY BETTER with BANDS!
Summary
Clearly there are resistance band training pros and cons. Resistance band training can train your body to look, feel and move its best by providing a training stimulus that fits how the body was designed to work. It is obvious that these training effects cannot be replicated training with free weights alone.However, by eliminating exclusivity and instead combining elastic “variable ascending" band resistance with "constant" free weight resistance", you provide the body with exactly what it needs to achieve a higher level of performance, fitness and function.
The Fastest Way to Get Better With Bands is by Joining a Community of Like-minded individuals and Being Coached by the World's Leading Expert
[post_title] => Resistance Band Training Pros and Cons
[post_excerpt] => Band training has significant benefits and limitations when compared to its free weight counterpart. Check out these resistance band training pros and cons.
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At Home Workout Routines with Resistance Band Training Keeps You Feeling and Moving GREAT While Working Out Anywhere, Anytime, Anyway
Yes, looking good is very important.
Strength is great.
Mobility and how we move is huge.
How are you training to achieve fitness longevity??
As our body ages, you want to keep yourself feeling good about how you look. However, feeling good also can refer to not experiencing daily joint or muscle pain when you get up every morning. Along with that, being able to move easily and not feel limited or off balance is going to become increasing more important as you get older.
What Good is Strength if You Can't Use it to Do Things YOU Love??
On that note, I want to share with you "why resistance band training" will make YOUR at home workout routines fun while helping you keep your body feeling and most importantly...Moving Great so can keep doing what you love to do.
Top 10 Reasons Why Resistance Band Training Has Made At Home Workout Routines Unlimited
1. Bands make body weight training a viable option for anyone
I was never good at pull ups or push ups until I started using bands to assist me with these exercises. Bands allowed me to learn how to recruit the right muscles by doing the movements like Push-ups, Pull-ups, Squats and Single Leg Squats correctly without compensation.
So many people underestimate the importance of our body’s ability to lift itself and fortunately with assisted band training, these basic body weight exercises can take on all kinds of movement variations making body weight training a lot more fun and effective.
Getting body weight strong means first making sure you bring the right muscles to the party.
If you don’t believe how important mastering body weight exercises are, watch our children try to do a simple push-up or pull-up. It's pretty eye opening. Also remember, as we age these simple movements will be the difference between staying independent and needing assistance with life.
Your body is an amazing machine that is unlimited in how it can move and function. I have always felt your at home workout routines needed to mimic as many of these movement patterns as possible. There is not a movement you cannot simulate using resistance bands and I have yet to find an exercise I can apply band resistance to.
Along with that, a band’s unique ascending resistance simulates many of the same neuro-muscular influences our body is driven by during our daily activities. Things like GRAVITY, MOMENTUM and GROUND REACTION forces are drivers that dictate how functionally strong we are.
If You Think Better Movement is only About Getting Stronger , YOUR WRONG
With resistance band training you're not just getting stronger, you're training the body to have better balance, agility and mobility to handle these drivers. In turn, this allows us to do the activities we enjoy doing everyday.
Here is how 1 band can allow you to train 30 Different Exercises.
3. Benefits of training at HOME in Your Band Gym
I quit going to the big box gym several years ago. Even though I enjoy walking into a good gym every now and then, it's not where I enjoy working out routinely. I enjoy my own space and the ability to get into a uninterrupted mental zone when I workout.
Over the years I have shot 100’s of videos in my little basement Band Gym that I have shared with many of you. It has been my number one place to learn and get better with resistance band training while developing awesome at home workout routines with and without bands. It was where I filmed most of the Band Gym Workoutsand will always be a place I can go to get in a great workout anytime doing anything.
Developing great at home workout routines is one thing but being able to take those same workouts on the road with you is a huge benefit to sustaining fitness longevity. Considering the #1 reason people struggle with staying on a consistent weekly exercise routine is because it does not have a convenience factor. Instead they are always relying on a local gym, heavy bulky weights or expensive machines. Having an anywhere training system, like the RBT Method, will go a long way in getting great results and staying on track with your weekly exercise routine.
5. Train inside or outside
I can still remember the first time I went to the playground near my home to crank out a band workout. There is nothing better than an early morning summer or fall band workout at Kinderberg park.
Bands and playgrounds are a perfect combination and it's so easy to throw a band around your waist and head out for a run to the park. Make sure you try it sometime soon and you will quickly realize how awesome and convenient outdoor training with bands can be.
6. Bands compliment most free weight training tools
I am often asked if I only train with bands and my answer has always been the same... NO But.. there is never a workout that goes by that I do not use resistance bands somewhere in my workout.
Stretching, strength training, running, body-weight assistance, power training or trunk stabilization training are all facets of fitness that bands allow me to impact somehow. I still believe and use free weights. However by contrasting a free weight "constant resistance" with a band's "variable ascending resistance" is the key to staying strong while keeping the body performing athletically.
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7. Fat burning interval training workouts are easily designed with bands
I have always trained using strength intervals but when I discovered bands, interval strength training went to an entirely new level of intensity, energy, versatility and enjoyment. There is no better workout than a 20-10, 30-15, 60-30 Tabata like total body home workout routine using resistance bands.
Band strength training intervals go way beyond doing a simple Tri’s and Bi’s finisher. You can interval everything including cardio, plyos, agility, total body strength, power and of course the trunk stabilization. The Resistance Band workouts I did a few years back continue to be some of the top at home workout routines of all time and workouts that members of The Band Gym continue to enjoy doing.
8. Joint friendly training
As a 20 and 30 something high energy weight lifting meathead it was all about two-a-day workouts, super-sets and down sets with dumbbells or barbells. I enjoyed pushing my body to the limit but as I entered into my mid-30’s I noticed how much joint and tendon soreness this type of high intensity free weight training created on my body.
Flash forward, 15 years and receiving 100’s of emails from guys that can’t lift weights any more due to joint pain and injury, I feel so fortunate to have learned in my mid-30's about resistance band training and was able to put my iron pumping pride aside to learn a new way. It is this lesson that continues to drive the mission of RBT to help guys and gals that love strength training but are realizing their body doesn't. It is this population of people I try to reach out to each day to let them see there is a strength training alternative they can do that gets results but doesn't require them having to hurt for days after a workout.
Muscles are dumb...they don't know if you have a band or dumbbell in your hand, I promise.
9. Your fitness Fountain of Youth
Few appreciate that as we age how much the miles keep adding up on our joints and how the lack of flexibility only compounds that. When I discovered band stretching it was the day I discovered a fountain of youth. Over the years, band stretching continues to be a staple of every one of my personal and adult fitness training camp workouts. It is also the #1 at home workout routine that instantly impacts your ability to moving better.
Knowing our joints are going to become stiffer as we age, it only makes sense that maintaining our mobility is the key to looking, feeling and moving great. Bands provide a proven flexibility and mobility approach that fits how our body needs to lengthen out every day.
Your Warm Up
10. Best way to get your athleticism back
My at home workout routines, like my Sunday Morning Speed Workout I did for years, have always focused on improving athleticism. Athletes are the standard for how many of use would enjoy being able to move. Even though most of us don't desire to play on Sunday, that doesn't mean we can't try to keep the athlete in all of us game-day ready. At home workout routines using resistance bands can easily accomplish that and you don't have to place your body at risk of injury to do it.
[post_title] => At Home Workout Routines using Resistance Bands ... WHY NOT??
[post_excerpt] => Life can get busy and often is the #1 excuse when it comes to not exercising. Learn 10 reasons why resistance band training has made at home workout routines completely unlimited when it comes to keeping your body in great shape.
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One of the biggest reasons I love training with flat bands is that they allow me to exercise the body in so many ways. They also create unique functional responses that I can’t get training with any other resistance tool. It is these unique responses that led to me functionally staying 10 years younger. Learn about these unique band training concepts.
It’s difficult to stay on a routine when you travel, and this is especially the case when it comes to getting in your workouts. However, having these 5 fitness travel items on every trip makes getting in great workouts (that replicate your at home workouts) automatic.
Less than 60% of those who pay for a gym membership actually use it. Learn why resistance band training may be a much better workout solution both physically and financially, versus joining a gym.
Resistance band training is a training tool and system that does not discriminate. RBT is a training approach that creates a unique training effect that everyone, no matter who you are or where your training level is, needs to be using regularly. No matter what your motivation is behind following a routine exercise program, RBT can and should be a part of that program. Learn why…
Training only with bands is obviously the most convenient and low cost way to exercise using continuously looped bands. However, by incorporating these 4 simple training options with bands, it will provide those that enjoy training with bands, 100’s of additional training options to add into their training arsenal.
Making fitness a lifestyle doesn’t just happen. It takes a willingness to commit to voluntarily working the body when most individuals are not working. That said, it also requires developing strategies to work out when you just don’t feel like doing it. Learn the 6 strategies to use when you don’t want to workout.
Should you train with weights or resistance bands? In part 2, we take a look at this and let you make the decision. Hopefully after reading this you will see why it does not have to be one or the other.
There are some distinct differences between resistance band training versus weight training. Knowing these differences will help you understand why you may want to choose one over the other.
It is no mystery that exercising outdoors provides benefits that are not possible when indoors. Let me share 10 reasons why outdoor workouts are better than indoor workouts.
Contrast training is the best way to take advantage of an ascending band resistance and the constant resistance associated with all free weight tools. It's like getting the best of both types of training.
Band strength training using an off-set load is the easiest way to program in a total body strength training workout that rocks your abs. Learn how easy it is to off-set load with resistance bands.
The biggest difference between dumbbells and resistance bands is gravity. Dumbbells are controlled by gravity and bands are not. Learn why this is important.
Being a member of an active aging life style is a great thing, especially when we know how to optimally prepare the body through your exercise program by understanding how the body changes with age. Learn what these changes are and why exercising with weights is not the only solution to keeping the body ahead of mother nature.
Band training has significant benefits and limitations when compared to its free weight counterpart. Check out these resistance band training pros and cons.
Life can get busy and often is the #1 excuse when it comes to not exercising. Learn 10 reasons why resistance band training has made at home workout routines completely unlimited when it comes to keeping your body in great shape.
A shaker bottle is far more versatile than just a standard water bottle.
It will provide you with hydration before and during workouts. It can also be used to mix up your post workout recovery shake.
One of the best shaker bottles I have found is the Blender Bottle. Not only does it seal well, but the additional containers allow you to store all your pre and post supplements in one area.
It’s important to stay on a routine. One of the keys to doing this is making sure your nutrition is right, especially your pre-workout preparation.
Having some type of pre-workout travel nutrition plan is important to ensure you have the right energy during your workout.
It’s not always easy to travel with food or access a grocery store. Therefore, I would recommend some type of powder-based supplement that will provide you with quick energy before and during your workout.
Being able to access food after workouts can be challenging, especially if you are traveling on business where schedules are typically tight.
It’s important that you have some type of supplement along to instantly provide you with the protein and carbohydrates needed post-workout.
It is recommended that you have, at the very least, a protein source to ensure you are able to provide your muscles with what they need to recover.
Music and, more importantly, an automated interval training system, will allow you to dial in your workouts no matter where or what you are trying to accomplish.
Having some form of an automated interval system like Seconds Pro on your smartphone will help to eliminate outside distractions during your workout. It will also create the type of workout experience you are used to at home.
Contrast band training involves using both elastic resistance and dead weight resistance during a single workout. By doing this, theoretically it will ultimately challenge the entire range of motion and create a more global strengthening effect.
That, in general is why contrast band training is becoming so intriguing at developing not only strength but also causing a greater muscle effort that leads to a higher level of calorie expenditure.
Like any training device, there are resistance band training pros and cons. I want to address these resistance band training pros and cons in hopes of helping clear up some of the questions, concerns, misunderstandings, myths and confusion you may have about resistance band training. I'll also address how it compares to free weight training.
However, before I have you dive into reading this article, lets review several general understandings. I want to make sure we're all on the same page when it comes to what I mean by resistance band training.
Knowing bands create significantly different (not better) responses than free weights, it would make sense to train with both versus relying solely on one form of resistance.
Unfortunately, free weights remain the standard for strength training when it comes to what is being discussed and demonstrated. Yet it is obvious that free weights cannot match the responses and adaptations resistance bands can create.
my own space and the ability to get into a uninterrupted mental zone when I workout.
Over the years I have shot 100’s of videos in my little basement Band Gym that I have shared with many of you. It has been my number one place to learn and get better with resistance band training while developing awesome at home workout routines with and without bands. It was where I filmed most of the Band Gym Workouts and will always be a place I can go to get in a great workout anytime doing anything.
Developing great at home workout routines is one thing but being able to take those same workouts on the road with you is a huge benefit to sustaining fitness longevity. Considering the #1 reason people struggle with staying on a consistent weekly exercise routine is because it does not have a convenience factor. Instead they are always relying on a local gym, heavy bulky weights or expensive machines. Having an anywhere training system, like the RBT Method, will go a long way in getting great results and staying on track with your weekly exercise routine.
