While the load loss traits maintain altering and shifting alongside this spectrum with the season, resistance band coaching has stood the take a look at of time as a result of it’s cost-effective, versatile and time environment friendly for all health fans, regardless of their health ranges.

But the true query that must be requested is how nicely resistance band exercises make us more healthy and allow us to drop a few pounds. Let’s dive deep into this query and study the science behind resistance band exercises and the way they are often built-in into our health routine.

WHAT IS A RESISTANCE BAND WORKOUT?

Resistance bands are elastic bands used to supply resistance to our muscle tissue when performing an train like a chest press. When the band stretches, it creates rigidity through the urgent movement, which ends up in the working chest muscle tissue expending extra power to combat in opposition to this resistance to contract utterly. Based on the thickness and tensile power of the band, this rigidity could be managed in some ways, enabling you to regulate the depth of your exercise.

RESISTANCE BAND: WHAT MAKES IT A VERSATILE TOOL FOR BETTER FITNESS?

Fitness is outlined as an individual having a superb cardiovascular system and a strong and strong skeletal system comprising the power of your bones and muscle tissue. A powerful coronary heart in a weak physique and vice versa is taken into account an unfit physique. To drop a few pounds, you want a robust physique and coronary heart muscle. Resistance coaching helps enhance each points of health.

When we construct muscle tissue, we scale back our threat of illnesses like osteoporosis, frailty, arthritis, persistent again ache and fractures that can impression our high quality of life in the long term and the marginal years of our life. A research printed in 2018 within the ‘Journal of Human Kinetics’ highlighted that resistance band coaching improves muscle improvement and power constructing, which helps us transfer and be injury-free throughout our life plan. These advantages transpire as a result of when the muscle fibres within the physique are recruited in opposition to resistance, they adapt to this bodily stress by rising in dimension and power to guard our bones and joints.

RESISTANCE BAND & CARDIOVASCULAR HEALTH

Resistance band exercises may also be carried out in consecutive units of 10 repetitions of squats and bent-over rows with out resting for a number of units and permutation of workout routines, a coaching modality referred to as circuit coaching or a high-intensity interval coaching (HIIT) format that considerably improves cardiovascular well being. A research printed in 2015 in PLOS has instructed that resistance band exercises performed in a circuit format enhance cardio and anaerobic health. Cardio workout routines utilizing resistance bands, equivalent to excessive knees, leaping jacks and sprinter’s skips ought to be included to enhance your cardiovascular well being.

HOW DOES IT WORK IN WEIGHT LOSS?

The basic precept concerned in weight reduction is inducing a damaging power steadiness within the physique means the physique ought to be burning extra energy than you eat. Thus burning extra energy all through the day makes the load loss course of sustainable. A resistance band exercise helps you attain this elevated power expenditure by enhancing your metabolic charge. This enhanced expenditure is achieved as a result of microscopic tear (eustress) on the focused muscle utilizing the resistance band that ends in elevated oxygen and calorie consumption to get well and develop the muscle labored out as a physique’s compensation and adaptation method post-workout, formally referred to as extreme post-workout oxygen consumption (EPOC) or ‘afterburn effect.’

As per Harvard Medical School, an individual weighing 70 kg can burn as much as 220 energy in half-hour, and subsequently, as a result of improve in muscle mass ensuing from this exercise, the resting power expenditure within the physique additionally will get boosted. It means we improve our calorie burning all through the day, even at relaxation, and speed up weight reduction.

HOW TO DO IT?

The finest information about resistance band exercises is their versatility in concentrating on completely different physique elements such because the chest, again, abs and decrease physique muscle tissue. Some workout routines that may be performed with resistance bands concentrating on higher physique muscle tissue embrace shoulder presses, triceps extensions, biceps extensions, rows and lateral raises. Some lower-body coaching consists of glute bridges, lateral band walks, lunges, and squats. As far as core workout routines are involved Russian twists, plank and thigh abductions could be carried out with depth added by resistance bands.

WHAT’S THE FINAL WORD?

The science behind resistance band exercises is highly effective for enhancing our well being, weight reduction and longevity. It provides a flexible, reasonably priced and efficient device to boost power expenditure all through the day, muscular power and cardiovascular well being, culminating in strong general well being and weight reduction.

Whether you’re a novice or an athlete trying to combine up your routine, resistance band exercises performed weekly for 150 minutes at average depth or 75 minutes at the next depth, because the American Heart Association recommends, could be a superb choice to your health repertoire.

However, it’s necessary to notice that at all times seek the advice of a professional healthcare skilled earlier than beginning any new exercise routine. As with any health plan, begin sluggish and select a lighter resistance band to start with, and step by step work your manner as much as improve your power whereas targetting completely different muscle teams utilizing a wide range of workout routines for a balanced and symmetric improvement of a toned and powerful physique.

(Vijay Thakkar is a purposeful medication professional and superstar health coach in Mumbai. He is writer of the best-selling guide “Eating Less is Making You Fat,” aimed toward dispelling misinformation about diet, calorie-deficit diets, metabolism and the way starvation and satiety work)