Strength Exercise Smarts: Safety Tips for Using and Caring for Resistance Bands
Using resistance bands in your workout routine is an excellent way to get a great workout without having to lift free weights or use any machines. The best part is, you can use them at the gym or in your own home to get the most out of your exercise whenever you want.
While resistance bands are a great way to stay in shape, there are some dangers if you don’t use the proper technique. You need to understand how to use them and how to monitor them for possible damage. Here’s a short guide to resistance bands and how you can avoid injuries while using them.
Watch Your Bands for Damage
Resistance bands for exercise are basically giant rubber bands: as you stretch them during your exercise routine, they provide the resistance you need to build muscle. And just like a rubber band, they can weaken over time, which can lead to the band snapping in the middle of your exercise.
As you use your bands, some areas of the band get stretched out more than others because of friction points, and this causes that spot to weaken over time. Eventually, the band may break, which can then hit you or cause you to fall and possibly injure yourself.
Periodically check your bands for signs of weakness. As you stretch them, you’ll notice that some areas are lighter than others: this is where the band is starting to weaken. Monitor these areas and replace your bands as needed.
Use Proper Technique
When you use resistance bands, you need to make sure to use the proper techniques to avoid injuring yourself.
Always have your feet planted firmly on the floor. This will provide a great base to exercise from: not only will this help you get the most out of your workouts, you will be able to put equal resistance on all the bands that you are using. Also, never use resistance bands with your feet as the bands can easily slip from them.
Move through your exercises slowly and deliberately. Moving too fast can cause you to let go of a band. Finally, never stretch a band farther than about two-and-a-half times its length: they are not made to stretch as far as you can pull them and doing so will weaken them or cause them to break.
Don't Over Exert Yourself
As you use resistance bands, you need to pay attention to the signs that your body is giving you if you want to avoid injury.
If you feel any sharp or sudden pains, you may want to stop exercising and see how you feel in a few hours. If any pain persists, it could be a sign of a more serious injury and you should contact your doctor. Working out is good for you, but it’s no help if you injure yourself!
Resistance bands are a great way to get a good workout, but you need to use caution while using them.
Eva Buckley enjoys sharing her knowledge about fitness and exercising. She runs several group classes for keep-fit and yoga in her local community.