{"id":18588,"date":"2024-12-18T15:01:00","date_gmt":"2024-12-18T16:01:00","guid":{"rendered":"https:\/\/medexperts.pro\/?p=18588"},"modified":"2024-12-18T16:24:42","modified_gmt":"2024-12-18T16:24:42","slug":"a-20-minute-exercise-band-workout-to-build-strength","status":"publish","type":"post","link":"https:\/\/medexperts.pro\/?p=18588","title":{"rendered":"A 20-Minute Exercise Band Workout to Build Strength"},"content":{"rendered":"
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A set of resistance bands may be the perfect workout gear. They\u2019re cheaper than a single kettlebell<\/a> and can slip into a suitcase pocket. You can roll your desk chair across the room, grab a set of bands and knock out a short set between meetings.<\/p>\n

Research suggests that resistance bands are often as effective as weights at building strength<\/a>, endurance and muscle mass. And because bands can be stretched and pulled in different directions, they allow you to target muscles that free weights often can\u2019t, said John DeWitt, director of applied sports science at Rice University.<\/p>\n

For example, if you\u2019re working on your swim technique<\/a> or your tennis swing<\/a>, gravity makes it difficult to precisely recreate these motions with a free weight. But with a band, you can mimic the pull of a backstroke or the motion of a forehand, Dr. DeWitt said.<\/p>\n

Bands vary in size, from small, flat belts to long, stretchier loops. Some have handles, some can be anchored to a door or another stable surface. Most sets use different colors to indicate different levels of resistance, but there isn\u2019t a universal color scheme across manufacturers.<\/p>\n<\/div>\n<\/div>\n

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The giant rubber bands, known as \u201csuperbands,\u201d<\/a> are the most versatile, but the tubes with handles can be easier to grip, said Vanessa Liu, an online fitness trainer. Mini bands, which can be looped around the thighs or ankles while doing squats or monster walks<\/a>, are particularly good for building leg strength.<\/p>\n

With all bands, you can make them easier or harder by how much you pull, Ms. Liu said. The trick is to maintain a challenging amount of tension while keeping good form, she added. Too easy, and there\u2019s not enough tension in the band; too much, and it\u2019s harder to control.<\/p>\n

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A set of resistance bands may be the perfect workout gear. They\u2019re cheaper than a single kettlebell and can slip into a suitcase pocket. You can roll your desk chair across the room, grab a set of bands and knock out a short set between meetings.Research suggests that resistance bands are often as effective as weights at building strength, endurance and muscle mass. And because bands can be stretched and pulled in different directions, they allow you to target muscles that free weights often can\u2019t, said John DeWitt, director of applied sports science at Rice University.For example, if you\u2019re working on your swim technique or your tennis swing, gravity makes it difficult to precisely recreate these motions with a free weight. But with a band, you can mimic the pull of a backstroke or the motion of a forehand, Dr. DeWitt said.Bands vary in size, from small, flat belts to long, stretchier loops. Some have handles, some can be anchored to a door or another stable surface. Most sets use different colors to indicate different levels of resistance, but there isn\u2019t a universal color scheme across manufacturers.The giant rubber bands, known as \u201csuperbands,\u201d are the most versatile, but the tubes with handles can be easier to grip, said Vanessa Liu, an online fitness trainer. Mini bands, which can be looped around the thighs or ankles while doing squats or monster walks, are particularly good for building leg strength.With all bands, you can make them easier or harder by how much you pull, Ms. Liu said. The trick is to maintain a challenging amount of tension while keeping good form, she added. Too easy, and there\u2019s not enough tension in the band; too much, and it\u2019s harder to control.We are having trouble retrieving the article content.Please enable JavaScript in your browser settings.Thank you for your patience while we verify access. If you are in Reader mode please exit and\u00a0log into\u00a0your Times account, or\u00a0subscribe\u00a0for all of The Times.Thank you for your patience while we verify access.Already a subscriber?\u00a0Log in.Want all of The Times?\u00a0Subscribe.<\/p>\n","protected":false},"author":1,"featured_media":18590,"comment_status":"close","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-18588","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle"],"_links":{"self":[{"href":"https:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/posts\/18588","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/medexperts.pro\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=18588"}],"version-history":[{"count":2,"href":"https:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/posts\/18588\/revisions"}],"predecessor-version":[{"id":18591,"href":"https:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/posts\/18588\/revisions\/18591"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/media\/18590"}],"wp:attachment":[{"href":"https:\/\/medexperts.pro\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=18588"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/medexperts.pro\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=18588"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/medexperts.pro\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=18588"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}