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7 Reasons You Should Start Using Resistance Bands In Every Workout

7 Reasons You Should Start Using Resistance Bands In Every Workout

Over the years, more people have been starting to workout because the emphasis on health has become increasingly important. Nowadays, you have more products, supplements, and cardio workouts in the markets than ever before. Some of the most popular are include high-intensity interval training, and the 21-day fix, which is focused on nutrition. If you visit a sports store, you’ll notice an increased selection in equipment like weights, bags, benches, and resistance bands. They are more affordable now (as compared to several years back) because the cost of manufacturing has gone down considerably.

In the last seven years, I’ve tried almost every type of work program possible, and I recently started to incorporate resistance training instead of weights. This has reduced injuries, which are associated with heavy weight training, and has improved muscle tone.

For those of you looking to get started working out, or want to try something different, here are some benefits of using resistance bands in your training.

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1. They’re Cost Effective

Compared to traditional weights and workout equipment, resistance bands are very affordable, costing no more than $40.00 for a pair. If you have purchased heavy weights and benches, then you know you’d be spending $200 or more on quality equipment. With resistance bands, you can find them at a local sports store for around $40.00, or, if you buy a used pair, you can find them for a cheaper price. You can do a quick search on Kijiji or eBay, where you’ll find used resistance bands for $15.00.

If you are buying a used pair, it’s important to make sure they are adjustable, which you’ll learn the importance of next.

2. They’re Adaptable for Multiple Fitness Levels

The newer model resistance bands are adjustable, so they can be used by people with different fitness needs and abilities. For example, when you purchase actual weights, you may have to buy a huge selection so you’re ready when you decide to move up in weight levels. This can cost a lot of money, and after you move up, you’ll have no need for lower weights. On the other hand, with adjustable resistance bands, you can purchase one pair that can still be used when you decide to move up in strength level.

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    Image provided by topstretch.com

    3. They Give You a Full Body Workout

    With resistance bands, you can do a complete body workout with a single pair, and there are plenty of workouts that show you how to use bands for every muscle group in your body.

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      Image provided by topstretch.com

      4. They Take Up Very Little Space

      I’m sure you’ve visited a gym before, and the first thing you notice is how much space is required for all the equipment, which takes up a lot of room. But with resistance bands, you won’t run into that problem because you can easily store them in your closet. When you purchase bulky weight equipment, you’ll need a dedicated space to fit everything, and they often require space to move around and perform each exercise. However, with resistance bands, you can work out in your living room, basement, bedroom, and even backyard. After your workout is done, you can wrap the resistance bands and stow them away.

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      5. You Can Take Them On the Road

      When traveling, you might be concerned that you won’t have time to work out, or that it would be expensive to go to a local gym. With resistance bands, you can place them in your baggage and pull them out to work out in your hotel room, or, should it have one, in the hotel’s gym. You won’t miss a workout, and this keeps you feeling great every day.

      6. You Can Use Them Alone

      When lifting heavy weights, it’s recommended you have someone to “spot” you just in case you get stuck on your last repetition. With no one watching you, it’s possible you can seriously injure yourself by dropping a heavy weight on your chest, head, or arms. With resistance bands, you won’t face this problem because they are very easy and safe to use even when you’re alone.

      7. You Can Combine Them with Other Equipment

      If working out is your passion and you like to mix things up, then resistance bands can be combined to give you diversity. For example, resistance bands can be combined with benches, pull-down machines, dumbbells, and ab machines. This gives you a chance to keep your exercises different each month. But, if you want to switch back to just resistance bands, then this can be done easily, too.

      Featured photo credit: youtube.com via youtube.com

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      Published on June 7, 2019

      10 Lower Body Workouts Anyone Can Try at Home

      10 Lower Body Workouts Anyone Can Try at Home

      Having a hard time going to the gym? Fear no more!

      In this article, we’ll be breaking down 10 in home lower body workouts anyone can try at home and their exercises. No gear needed for these workouts, just some space and a cup water waiting for your disposal.

      There’re 3 main parts in this article:

      If you’re familiar with the basic lower body exercises, just get into the first section 10 Lower Body Workouts That Can Be Done Anywhere right away.

      If you want more guidance on the basics, check out the second section Lower Body Exercises Breakdown.

      And the last section is about what you should do before and after working out.

      10 Lower Body Workouts That Can Be Done Anywhere

      If you’re familiar with the basic lower body exercises, just read on this section.

      If you’d like to have more guidance on each exercise listed in these 10 workouts, take a look at the following part Lower Body Exercises Breakdown.

      1. The Starter Workout

      3 sets of 8-12 reps of:

      • Squat
      • Single Leg Deadlift
      • Glute Bridge

      (30 sec to 2 min rest in between each set)

      2. The 7 Minute Workout

      3 rounds of 30 seconds of each exercise:

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      • Walking Lunges
      • Quarter Squat
      • Step Up
      • Single Leg Deadlift

      (1 min rest in between each round)

      3. The Unilateral Workout

      4 sets of 16 reps of:

      • Reverse Lunges
      • Single Leg Deadlift
      • Skater Squat
      • Single Leg Glute Bridge

      (30 sec to 1 min rest in between each set)

      4. The Endurance Workout

      2 sets of 20-50 reps of:

      • Squat
      • Walking Lunge
      • Single Leg Deadlift
      • Glute Bridge

      (1-2 min rest in between each set)

      5. The Back To Back Lower Body Workout

      5 rounds of 10 to 20 seconds of each exercise:

      • Skater Squat
      • Step Up
      • Single Leg Deadlift
      • Single Leg Glute Bridge
      • Quarter Squat

      (30 min rest in between each round)

      6. Strength Lower Body Workout

      5 to 10 sets of 4 reps of:

      • Walking Lunge
      • Single Leg Deadlift
      • Squat

      (30 sec to 2 mins of rest time in between set)

      7. Glute Burner Workout

      4 sets of 10-30 reps of:

      • Walking Lunge
      • Single Leg Deadlift
      • Single Leg Glute Bridge
      • Quarter Squat

      (1 min of rest time in between set)

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      8. The Advance Lower Body Workout

      3 rounds of 20 seconds of:

      • Squat
      • Walking Lunge
      • Skater Squat
      • Reverse Lunge
      • Glute Bridge
      • Single Leg Deadlift

      (2 mins of rest time in between set)

      9. The Quick Lower Body Workout

      2 sets of 10 reps of:

      • Reverse Lunge
      • Step Up
      • Single Leg Deadlift

      10. The 100 Repetition Challenge

      2 sets of 50 reps on each leg of:

      • Walking Lunge
      • Single Leg Deadlift

      (4 mins of rest time in between set)

      Lower Body Exercises Breakdown

      Here’s the breakdown of the lower body exercises[1] that you found in the workouts listed in the first section of this article.

      1. Squat

        A squat is a compound movement which entails the recruitment of a majority of your lower body (quadriceps, hamstrings, gluteal muscles, spinal erectors).

        How to squat:

        Feet shoulder width apart or a little wider. Toes pointed slightly out, arms out in front of you. Sit into your heels till you hit parallel with your butt and knee, drive through the heels, return to starting position and repeat.

        2. Walking Lunges

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          A lunge is a complex movement which recruits mainly the lower body.

          The walking lunges are a harder version of a split squat which is stationary and then adds the component of stepping and keeping balance which engages the gluteus medius as well as allowing a larger range of motion.

          3. Reverse Lunge

            A reverse lunge is very similar to the split squat but instead, after every rep, you are returning to the starting position and stepping back.

            By reverse stepping, you are allowing for a better emphasis on the hamstrings and gluteal muscles as opposed to the quadriceps muscles in a forward stepping lunge.

            4. Quarter Squat

              A quarter squat is the top ¼ movement of a squat. This will work mainly the gluteal muscles as it emphasizes the hip extension and not a lot of range of motion on the quadriceps muscles.

              5. Skater Squat

                A skater squat is a unilateral variation of the squat, this squat really engages the gluteus medius and hamstrings as it works unilateral stability and hip flexion which fires both the hamstrings and glutes.

                6. Step Up

                  The Step Up is the greatest balance of getting the glutes and quadriceps muscles firing. Doing Step Ups will not only get the glutes going, but the quadriceps as well.

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                  7. Glute Bridge

                    Glute Bridges are a great way to nearly isolate the glutes and build a great butt. This entire movement works through hip extension which the main movement of the gluteal muscles.

                    8. Single Leg Glute Bridge

                      Single leg glute bridge ensures that we are evenly building the glutes and not relying too heavily on our dominant leg and symmetrical butt. The step up can be done in a chair or a step in the stairs

                      9. Single Leg Deadlift

                        Single Leg RDL’s engage that entire booty and hamstrings, especially the gluteus medius due to its unilateral stability property. This is a great way to spice up some routine deadlifts.

                        Before & After Working Out

                        Before engaging in any physical activity, consult a doctor if you have not worked out in years. However, if you want to go at it without consulting a doctor, start slow and build your way up. Even though it’s home workout, use dynamic stretching or some light jogging[2] as a warm up before starting the lower body workouts.

                        Finally, at the end of the lower body workout, use static stretching to reduce injuries and to calm down your heart rate gradually.

                        Featured photo credit: Gesina Kunkel via unsplash.com

                        Reference

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