The first resistance bands were manufactured out of surgical tubing in the early 1900s. These exercise bands were mostly utilized for body and muscle rehabilitation. In this article, we discuss about Advantages and Disadvantages of Resistance Band Training!
In the mid-1990s, resistance bands made a significant comeback in the fitness market, and they were largely employed by physiotherapists with their patients. Resistance bands have become a global exercise tool over the last four years.
Resistance bands were a low-cost alternative to pricey and heavy-weight training equipment that quickly gained popularity among fitness professionals.
The bands gave people a new sense of freedom when it came to fitness because they were flexible, light, and easy to carry. These are the first outdoor exercise fitness equipment that improves the entire body.
Resistance bands have progressed a long way in their development. Not only have they evolved in style, but they now come in a variety of strengths, sizes, and forms. Resistance bands are used for rehabilitation, kinetic and plyometric training, as well as to improve fitness, strength, power, and flexibility.
This modest piece of training equipment can provide a significant number of advantages.
Advantages and Disadvantages of Resistance Band Training! Details:
Advantages of Resistance Band
1. Versatility
Resistance bands help you perform a wide variety of exercises, targeting specific muscle groups. With these bands, you may perform many of the exercises you perform with barbells, dumbbells, kettlebells, and weight machines. The tighter you wrap them, the more resistance you create during an exercise.
This allows you to use one set of bands to perform different exercises, because you may use different amounts of resistance for each exercise. If you only have a pair of 10-lb. dumbbells, you must use 10 lbs. of resistance for each exercise you perform. Weights and machines restrict your movements, while resistance bands let you move up, down, sideways, and on angles that simulate sport-specific movements.
2. Multiple Uses: Advantages and Disadvantages of Resistance Band Training
You may use resistance bands to create muscle-building exercises, cardio workouts and muscular endurance routines. Wrapping the bands tightly and performing slow repetitions helps build muscle.
Decreasing the resistance about halfway and performing more repetitions of exercises at a higher speed helps you create muscular endurance routines. Using little resistance helps you create cardio workouts and continue exercising without muscle fatigue.
3. Affordability
Resistance bands are more affordable than free weights or weight machines. You can use one set for multiple exercises and workouts. Also, more than one person can use them, regardless of the strength of the user.
4. Variable Tension
As you stretch elastic bands, they provide more resistance — unlike free weights, which provide the same amount of resistance the entire rep and no resistance between reps. For example, after you perform the uplift on a biceps curl, there is no resistance during the pause.
Disadvantages of Resistance Band
1. Not the Best at Offsetting the Effects of Gravity
Along with velocity and ground reaction forces, gravity is a major motivator of function. Although band resistance has the ability to influence gravity, free weight resistance is a far more effective producer of gravity-based vertical plane strength. Because gravity isn’t going away, keeping strong against gravity is essential for long-term functional strength.
2. Bands Can Break
Iron is not used to make resistance bands. Flat molded or tubular bands are 300 times less durable than layered flat bands. Each Quantum Band is 41 inches long and can stretch 2 yards safely. We replace over 99 percent of the bands because of human error.
These are crucial facts that emphasize the idea that bands do break. However, they break primarily due to human mistakes and poor manufacturing quality. Furthermore, comparing tubes and flat bands is akin to comparing apples and oranges. In addition, ensuring that flat bands are laminated rather than molded is critical to band endurance.
It all boils down to correct advised training and persistent band care for those bands that last for years.
3. Difficult to Quantify and Measure Gains
Flat band resistance is a variable resistance determined by stretch length, bandwidth, and band thickness. As a result, determining the exact poundage of resistance is challenging. Resistance band training can be frustrating for those who prefer to train with precise numbers.
4. It’s Difficult to Assess Training Progress.
In addition to not being able to assess band resistance, it’s difficult to compare past training levels to determine progress. Resistance band training progress is frequently monitoring individuals’ performance in daily activities, leisure activities, or how their strength changes when lifting a dead weight.
However, the capacity to resume strength training after being forced to stop due to joint damage or pain can also be used to gauge improvement.
It’s not to the same extent as free weights. Despite the fact that resistance bands can help with muscle hypertrophy, free weight training is still the most researched way to achieve effective muscle hypertrophy.
By giving your body a training stimulus that matches how it works, resistance band training will help you look, and feel better.
It is self-evident that these training benefits cannot be duplicated just through the use of free weights. It will be benefited for you if you read this article Advantages and Disadvantages of Resistance Band Training!
