Resistance Bands

Types of resistance bands

Resistance bands are most commonly made with latex but can also be constructed from fabric. The designs of resistance bands vary but all provide greater resistance the further they stretch. The common types of resistance bands include:

• Looped resistance bands – These bands are already looped and are mostly associated with resistance band workouts. They can be used on their own to provide resistance to the exercise or they can be used in addition to weights, such as looping them around a resistance band peg or bar to provide greater resistance at the end of range movement.
• Mini resistance bands – These bands are the smaller version of looped resistance bands. Their smaller size makes them ideal to do resistance band exercises where the band is looped around the ankles or knees such as squats with resistance bands.
• Fabric resistance bands – Similar to the mini resistance bands but instead of using latex it is composed of fabric. This is ideal for exercises where the band is around your legs as it is more comfortable and pulls less on the skin.

What training can I do with resistance bands?

Resistance bands provide a high degree of flexibility. They are not limited to a set movement and can therefore be used to provide resistance through a large range of motion, unlike more traditional pieces of equipment. You can do upper body, lower body and core exercises with resistance bands. As with free weights, the resistance and reps will determine what your training effect is. Resistance bands can be used to develop strength and build muscle. To develop strength, you should aim at having one of the thicker, higher resistance bands and perform lower reps. If you are looking to build muscle with a resistance band, then you should select a medium resistance band and perform in the religion of 10 – 12 reps with little rest between sets. Light resistance bands provide an additional training option for those harder exercises such as a shoulder lateral raise where a heavier resistance is not possible.

What else can a resistance band be used for?

Increased muscle activation – Resistance bands don’t have to be used on their own. You can incorporate resistance bands into your current exercise. For instance, resistance bands can be looped on either end of a deadlift bar. Not only does this provide more resistance but it will make the last part of the exercise harder as the resistance band gets tighter. This provides a greater training stimulus as traditional exercises require less muscle activation at this point.

Exercise assistance – Exercise such as pull ups prove too hard for some people. An exercise band could be used in an assistance roll by helping you pull your bodyweight back to the bar.

Flexibility – Resistance bands can also be used in mobility exercises such as using it to perform an overhead tricep stretch.

What are the different resistance levels of an exercise band?

Resistance bands come in a variety of colours. The colours are often used to indicate the level of resistance of the bands. Not all manufacturers have the same colour system, but the important thing is to note the resistance level of the bands. Bands start with very light loads and progress through to heavy. It is easy to note the difference as the thickness and width of the bands increase. Mirafit have a numbered system for their looped bands and fabric bands to make it easier for you to identify.
The fabric bands are available in 3 resistance levels:

● #1 – Grey – Light (15 – 25 lbs)
● #2 – Orange – Medium (25 – 35lbs)
● #3 – Black – Heavy (40 – 50 lbs)

The looped bands have six different levels as follows:
● #1 – Grey – Extra Light (15 – 25 lbs)
● #2 – Grey – Light (45 – 50 lbs)
● #3 – Orange – Medium (75 – 100 lbs)
● #4 – Orange – Medium Heavy (100 – 120 lbs)
● #5 – Black – Heavy (120 – 175 lbs)
● #6 – Black – Extra Heavy (175 – 230 lbs)

The mini resistance bands are colour coded as follows:
● Yellow: Extra Light
● Green: Light
● Red: Medium
● Blue: Strong
● Black: Extra Strong