When COVID-19 hit in 2020, most countries went into a hard lockdown. For many of us this meant an even more sedentary lifestyle than before. For the already-fit-and-active individuals (myself included) it meant getting creative. At that time I was going to the gym 5 times a week and was actively training jiu-jitsu at my local MMA gym. With lockdown in place all gyms were closed, sport was stopped and the world came to a stop.
I received loop resistance bands on my birthday, a couple of days before lockdown started. With only resistance bands for “strength training” I had work to do. I’ve never worked with resistance bands before and only had a couple of moves in my repertoire.
Resistance bands are quite versatile and has a lot of pros when it comes to training with them:
- They come in multiple shapes and sizes i.e. bands with handles, long and short loop bands
- They are used for strengthening and stretching muscle groups
- They help with physical therapy
- Less chance of injury by lowering the amount of force placed on joints
- It can correct mobility issues
- Can be used for pull-up assistance
- It creates variable resistance through the full range of motion
- Greater core activation during most of the exercises performed due to the constant resistance
- It’s inexpensive and
- Perfect for travelling as it takes up very little space
Weight Loss and Resistance Bands
Resistance bands is the perfect inexpensive piece of equipment for anyone starting their fitness or weight loss journey. It is also perfect for seasoned athlete wanting to change things up a little and experiment with training options.
Always remember that exercise alone will not help you lose weight fast or help burn fat if it’s not combined with a healthy diet suited to your own needs. During lockdown I continued following a healthy diet, but since I had a lot of muscle from lifting heavier weights, I knew working out with resistance bands was going to be a challenge. It was a challenge I was willing to accept nonetheless.
Here’s What I Learned
Exercise can be done with body weight alone. By using resistance bands, you are able to speed up your metabolism by increasing the intensity of your workouts. You are building muscle which burns fat.
Depending on the resistance level of the band you are using, you would likely need to increase the number of reps within a set. For instance, if you were doing 8 reps per set with 12-pound free weights you would likely do between 12 – 15 reps using resistance bands. The high rep count will increase your heart rate, burning more fat and strengthen your muscles.
Using the above as a guideline for exercises, you will notice that you’re not only getting stronger, but leaner as well. Again, the process speeds up when combined with a healthy diet, cardio and recovery. If you’re already fit and strong it can be used to maintain muscle and keep those pesky pounds off.
My Recommendation
I recommend using these small loop bands for squats, lunges, push-ups, yoga or Pilates inspired workouts. I also have long loop bands and recommend using these for other resistance training. Long loops can be used for squats with overhead press, rows, chest press, deadlifts and mobility training. These are just some examples of workouts that can be done with the loops. They are not the only workouts you can do with them. For more workouts, I recommend checking out this website and this website.
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