Top 5 Best Resistance Bands 2019

We have all been at the point where we can’t make it to the gym due to our busy lifestyles. This is one of the major reasons 2019 has seen a huge surge in the number of people upgrading their home gym equipment.

Resistance bands are a must have for everybody who is serious about getting in shape.  These exercise resistance bands are increasingly popular because they are risk free if you know how to use them (provided you choose well) and do not cost a lot. That said and done, drum roll please, below are the best resistance bands that you can find on the market in 2019 for any and every exercise.

Best Beginner Resistance Band Set

Tribe 11PC Premium Resistance Bands Set

This set is the best place for you to get started especially if you do not know what kind of workout you want to be using the resistance bands for but know they are a safe substitute for weights. Even if you are already accustomed to resistance bands, this makes for a great addition to your home gym simply due to the fact that the set includes 5 different pieces of varying resistance. To make matters even better this five different pieces are color-coded according to resistance. Coming in at just under $25 the Tribe 11 piece premium resistance bands are at the top of our list due to their versatility. They can be combined with such a high number of exercises from upper to lower body depending on your fitness goals. You can work out your back, shoulders, legs, abs and more. The combination factor also applies to the bands themselves. You can combine between the different bands using their premium high quality clips that can support up to 35lb of tension.

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Best Booty Bands

MOOND BOOTY BUILDER

Fulfilled by Amazon, this is without a doubt a market leader focused in the peach booty business. The box comes with 3 fabric resistance bands each with a different resistance level as you get closer to your booty goals. Forget about buying a different hip band every other day. They have also solved the usual problems hip circles have of snapping, rolling and smell without compromising on functionality or looks. Well priced, these squat bands come with more than just a couple months guarantee ensuring that you will always have a beautiful looking booty if you put in the work. They also have great end user experience from the company’s part after you have made your purchase which always counts as a mega plus.

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Best Heavy Duty Bands

ROGUE MONSTER BANDS

These closed loop bands are quite pricey but do not fail to deliver when it comes to heavy duty bands that can take brute force. Voted one of the best bands by Men’s Health, these bands come in 8 resistance levels and are the “pro” choice for heavy lifting athletes looking to push their limits. Price is not for everybody compared to other bands but they do deliver on what you pay for.

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Best Affordable Set

Fit Simplify Resistance Loop Bands

If you are looking at just trying out some bands before you commit then these are a sure fire way to do so. They are very well priced for beginners and are specifically targeted at those just getting started. You might want to make sure you are not allergic to latex on your skin before you purchase them but other than that, great way to add to your gym accessories.

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Best Braided Bands

SPRI Braided Xertube

Braided bands are some of the safest bands due to the fact that in case, one of the braids should snap, the rest hold out long enough for you to realize and stop your workout. The SPRI Xertube has 4 tubes braided together making them very suitable for tough sessions. Their downside is that you have to buy each resistance level one at a time.

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BOOTY BAND WORKOUTS: WHY THEY ARE ALL THE CRAZE

After all the end of year festivities there is always a spike in the number of individuals choosing to improve how they look therefore feel. One of the best ways to do that is getting into a fitness routine. In the last year and this one as well, one of the largest growing trends in women’s fitness is the booty band workout & exercises. The goal of these band workouts is to get a perfectly shaped peach booty that you can show off and command attention with.

Ok, So you get that they are for booty exercises but what are booty bands?

Booty bands are known by quite a number of names. Some may call it a hip circle while others may refer to it as a hip band or glute bands.  They are fitness resistance bands but unlike their predecessors, they are wider and shorter in length. They are made this way in order to go around the ankles and progressively higher up all the way to the hip area depending on the exercises that you are doing. A majority of the loop resistance bands are best used with exercises that target the glutes.

The size you are choosing when it comes to glute bands for women greatly determines the amount of resistance you can expect from them. The tensile strength of the elastic materials used as well as the thickness of these is also a defining factor in the resistance you will get for your workout.

A majority of the hip resistance bands are made from latex rubber but of late there are quite a few different numbers of blends between elastic and various fabrics like cotton. These blends of fabric resistance bands are winning the market for their ability to stay in place during your booty workout, resist snapping and their overall comfort on your skin.

Also known as gym pockets due to being small enough to take with you wherever you intend to do your exercise, their high mobility quality is one of the reasons they are all the rage now. You can take them to work, the beach or even on your jog with you to use in-between breathers. Say goodbye to being locked down to a single workout location or time and say hello to consistent results.

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5 Factors to Consider when Choosing Resistance Bands

It’s a great misconception that fitness bands are for women who are too scared of weights or are not serious about their physique. On the contrary, resistance bands were actually meant and designed for professional athletes who as you know, need to get to and remain in their best shape.

Short Story

It came as no surprise to me (knowing the above) to see a well-built guy at the gym whip out a glute band and say that it was leg day. He proceeded to wear the squat band around his thighs, got the weighted barbell on his shoulder and went down for his first squat. The band immediately snapped and shot away while the guy and his barbell fell backwards onto the gym floor.

Lesson

In this case, there was no injury but an important lesson was learned. You want to get that great physique and a resistance band will definitely help you do it. However, your choice on which one you buy will dictate whether you get any positive results and everything else on the road to those results.

The Band’s Functionality & You

While any type of hip resistance bands can work your muscles harder, if you want the most effective results for your time then you need to use bands designed for the target areas & exercises you do. For instance, a ring band is perfect for the glutes and lower body but it would not be suitable for your biceps. One band can be used for multiple exercises but making sure you pick the right type from the get-go is crucial. Watch some videos on some of the exercises you can do with a particular band before investing in it.

The Band’s Material & You

A band’s material may be 100% natural; this does not mean that it is suitable for you.  When looking at the material’s suitability the first thing to consider is whether or not it is compatible with your skin. While you may choose a band that has no thermoplastics, you may still be allergic to the 100% natural latex.

You need to closely consider the material that will be in contact with your skin and sweat during your routines. Going for a resistance band made of a certain material or covered in a fabric that is compatible with your skin has to be your top priority. A well-reviewed resistance band is of no use to you if your allergic reaction means you cannot use it on the regular. Fabric resistance bands can fix this for you easy.

The Band’s Resistance Levels & You

When making a choice of bands you want to ensure you pick one that has enough resistance to work your muscles but not too much in a way that you cannot do your exercises. If it is too resistant you will not be able to complete the range of motions required and if it is not resistant enough then you might as well do your exercises without it.

Knowing which bands have the perfect resistance level for you may require trial and error if you have to buy one band. A better option would be to opt for a set of fabric resistance bands that has progressive resistance levels like easy, medium and difficult.

The Band’s Tensile Strength & You

Tensile strength simply means how far the band can stretch before it breaks. You are obviously going to need a band that allows for your full range of motions without snapping as was the case of the well-built guy at the gym. Know your level of strength compared to what the band can take. Fabric resistance bands are usually the best option because while they may have latex within them for elasticity, the fabrics keep the bands from easily snapping.

The Bands Stretch-life & You

One of the biggest flaws a lot of bands have is that once you have done a few sets of exercises with them, they remain stretched instead of going back to their original form. In other words, they lose their elasticity. This is usually the case when you go for bands made solely from silicone or thermoplastics. Go for bands made by reputable brands that will provide you with a guarantee that backs up their product quality.

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Workout Resistance Bands: 5 Reasons to Add Them to your Collection

Resistance bands appear in every other exercise video you see and you may be wondering whether they are just a fad or here to stay.

Explaining why you need to add them to your home gym or exercise accessories is pretty simple.

You Get to Easily Shape Specific Areas

Unlike a lot of gym exercises that require an instructor in order to achieve results for specific areas, resistance bands come in designs already targeting specific areas of your body.

For example, you can buy booty bands resistance bands designed solely for the purpose of getting you that coveted peach booty. This means, you eliminate having to go through hundreds of hours working out and then not seeing the results you want where you want them.

You also eliminate having to pay a trainer just to be able to do your exercises.

You Get to “Cheat” & Overcome Barriers

You have exercise routines and probably have the same set of equipment and time for your sessions. Problem is, your body has already adapted to your current routine and you are therefore not breaking any improvement boundaries but simply maintaining your current state of physique, strength or shape.

That’s not good enough for your fitness goals is it? Fabric resistance bands give you the chance to do the exact same exercise, with the time and equipment you have while significantly magnifying the output.  For instance, you can do the same step up exercise in the same time span but push your muscles over the norm that they are now accustomed to by adding a hip circle resistance band. You won’t need to increase the time spent on your exercise or switch to new equipment to get past your current plateau.

You Get Time & Cost Effective Workouts

Many who have strict gym routines will tell you that not having time to hit the gym is an excuse. The reality is, not everybody can carve out enough time from their busy lifestyle for gym. There is no need for shaming in that.

For just a few dollars, you can get workout resistance bands that will allow you to sculpt your body without spending time on your way to the gym and back. Yes, sculpt! The first time I got my box of glute bands I did less than 10 squats and I immediately knew on the spot that it was money well spent. You can even get squat bands that come with exercises included so that you don’t waste a single minute looking for them.

The same amount mentioned above will save you lots of money you would have used buying gym equipment like weights or paying for membership.

In other words, you have no excuse now to get that figure you always wanted.

You Get to Choose Where you Workout

Unlike dumbbells and other gym equipment that are heavy and bulky, resistance bands are highly portable. You can slip them into your gym bag or even into your pocket. This means that you can literally decide to workout anywhere you like.

If you do not feel very comfortable working out at the gym surrounded by strangers for example, you can do your exercises in the park or even alone in the comfort of your own room. If you have to travel to another city to see a friend or for work, you still get to make sure your fitness routine does not suffer. You can pick a different spot for your workouts every single day.

You Get to Eliminate the Risk of Working out with Weights

Once your body is used to a certain exercise, the only way to overcome that plateau is by adding resistance. The oldest fashioned way to do this is with weights. However, you have higher risk of getting injuries from using weights than with cloth resistance bands.

In conclusion, if you choose the right resistance bands, the benefits highly outweigh any reasons for doubting their effectiveness.

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5 Self Care Remedies for Sciatica Lower Back & Leg Pain

1. Exercise

Understandably to all, if you are in pain when in motion then you will naturally want to avoid movement. However, too much rest when you have sciatica or back and leg pain will actually make your situation worse. Exercise needs to become an integral part of your day. The whole secret to it is ensuring you do not exaggerate. Be gentle with yourself. See the Top 5 Exercises for Sciatica Pain.

 

2. Stretch

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Stretch all the time. Whether you are doing your gentle exercises or you are in the middle of your favorite blockbuster movie, take the time to stretch. It is the best way to make sure your spinal flexibility is not being hampered.

 

3. A Song of Ice & Fire

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Switching between heat and ice has already been proven to be a very good pain reliever for lower back and leg pain. Ice as we all know, will help prevent inflammation of the area while heat improves your blood flow which in turn translates into speedier recovery. Both heat and ice ensure that you will have less muscle spasms and if you do get them, there will be less pain. Get a compression wrap that can help with your therapy. WARNING: Do not sleep while using either of these therapies.

 

4. Posture Refresher

Regardless of what you are doing, do not stay in the same position for too long. Staying in the same position for more than 20 minutes will lead to painful spikes in your sciatica. Keep switching positions to ease the pressure on your spine.

 

5. Medication

As much as we would all rather avoid medication, ask a physician for the best over the counter non-steroidal anti-inflammatory drug that you can use. Not only will you counter pain but you will also reduce inflammation which is golden in the long run.

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Trading Fat For Muscle

Everyone wants to have a tight body, and this applies not just to men but women as well. The sad truth is that most fail to understand how our muscles work. Below we will explain a few key pointers on how to gain muscle mass.

Understanding How Muscle Mass is gained

It may come as a shock to you, but to gain muscle mass you need to respect just two requirements.

1. The Signals

The first thing you should start with is a training program that will send signals to the muscles to start the building process. Muscle mass is gained through:

• Metabolic stress – fatiguing the muscle until you get “pumped up”
• Muscular damage – literally damage to muscle tissue
• Progressive tension overload – as in lifting heavier things over time

 

2. The supplies

Once the building process has begun, you will need to follow a strict diet, which will offer your body everything it needs to sustain the newly developed muscle tissue.

Understanding that You Cannot Build Muscle Fast

Depending on what you understand by “fast” most people expect a six pack in just a few weeks. Well, for some it is possible, but that depends on how big your belly is.

The fact is that muscle growth takes place over a long period. When it comes to muscle mass “fast” means, respecting a strict diet and a well-balanced workout schedule.

NOTE: Building muscle mass requires immense stress on your body. Especially on your groin/hips area, so make sure to wear thigh support compression.

Follow a Weight Training Schedule

It is recommended that you visit the gym somewhere between three to five times each week. Create a workout schedule that will fill in with your personal schedule. In your schedule, you should also separate body parts to work on. For example, Monday arms, Tuesday legs and so on. This is no harm if you work out your whole body in one day, but you will not be able to move if you do so. The best idea is to work on different part of your body each time and wait for it to heal until you work out again. The healing process is very important, as that is when the magic takes place. The beauty of muscles is that similarly to bone mass, when the muscle suffers physical damage it will heal, creating more muscle fibers, thus becoming stronger.

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How to Prevent Running Injuries

What should you do to avoid running injuries?

Let’s go over some tips that will keep you away from missing your routine.

Listen to Your Pain

Don’t try to ignore the pain caused by the running injuries, because it may be more serious than you think. It is OK to have a slight discomfort, but if the pain grows you definitely need to see a doctor.

You can get a compression wrap for groin if you have a pain in your leg, or you could even use medication that avoids inflammation (make sure you talk to a specialist about this).

Get a Personalized Training Plan

Talk to your trainer or contact a professional to help you out with a personalized training plan. It is important to continue your activities but at a limited pace. A professional trainer will help you build the best activity plan, depending on your goals and abilities. Check out if an online trainer would be a good fit for you. These will be the deciding points in this planning, since it will help you prevent running injuries.

Warm Up

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Warming up is a great way to prevent running injuries. Stretching all of your muscles will help you avoid any unwanted pain. Make sure that you spend at least 5 minutes to warm your muscles before you get moving.

Cross Training

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Insisting on cross training is perfect to work out all of your muscles. Don’t just stop at one routine! Go further and change your exercises to a more diversified plan.

Appropriate Gear

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You may have not known this, but wearing the appropriate clothing will really help you avoid injuries. Wearing breathable clothes that help your muscles move will definitely help. Make sure that you also protect yourself from the sun and wear warm clothes when it’s too cold outside.

Don’t forget about wearing the perfect sports shoes when running. We definitely don’t recommend wearing high heels, but good support and fit shoes are the best choice.

Drink A LOT of Liquids

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Everyone tells you to drink water, and it’s really for the best. Always drink water when taking a short break from running. Make sure that you also hydrate before and after your workouts.

If you want to be more prepared, you can always go for protein water or sports drinks, to get more vitamins and nutrients needed when working out. You can also get some recovery drinks, in case you need to go over an injury and recover faster.

Remember: never push too hard over your limits. It’s ok to go for tougher training and intense workout sessions, but always listen to your body and help yourself when needed.

What other tips would you have to prevent injuries? Let us know in the comments below!

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Tips for Warming Up Before Workouts

How many times did you work out, run or cycle and end up with a muscular pain? Well, it seems that you didn’t warm up well enough, which automatically implied a follow-up pain. To make sure it won’t happen again, follow these tips for warming up before workouts.

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1.     Head and neck

• Keep your feet spread, with the distance between them similar to the distance between your shoulders.
• Put your hands on your hips and keep them relaxed.
• Turn your head left slow and then turn it to the right. Repeat the movement ten times.
• Nod your head slowly back and forth. Repeat the movement ten times.
• Rotate your head starting with your chin in your chest, then towards the left, to the back, to the right, then back in front. Repeat this movement 5 times then reverse the rotation.

2.     Shoulders and arms

• Spread your arms to the front like in the Zombie Apocalypse.
• Then rotate them alternately as if you were swimming (don’t go too fast, there’s no shark following you). Do 30 moves.
• Now swim back to the shore and rotate your hands in the opposite position. Do 30 moves.

3.     Body

• Put your hands back on your hips, keeping your legs spread like you had them at the beginning of the warm up.
• Rotate your entire body to the left at maximum, keeping your feet in the same position. Do two moves to the left, then turn to the right and do two moves (as if you want to turn even more but there’s something holding you back)
• Repeat the movements for 15 times
• Put your hands up (for Detroit) then bend down trying to reach your toes. Do two moves then get back up
• Repeat the movement for 10 times, trying harder to touch your toes (and leave a comment below if you managed to touch them).

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4.     Legs and feet

• Put one leg in front of the other as far as you can (you will find out soon what’s the best distance)
• Go down with your entire body, keeping your back straight but trying to touch the ground with your knees
• Do this forward lunge twice, then change the leg (put the other one in front, they’re both equal, right?)
• Do 10 forward lunges
• Do 5 lateral lunges on each foot
• Do 10 squats
• Drink water

Now that your warm up is done, you’re ready to go. Make sure you completed the last step of the warm up, because you’ll need plenty of water to get fit. Not a necessity but a good plus, make sure you have a pain relief wrap for unwanted injuries.

In case you want to read more about getting ready for your workout, you can also read these tips on  activating your body through warm up.

What are your favorite moves to warm up before workouts? Do you have a specific ritual that you follow? Share your thoughts in the comments section below!

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Basic Workout Items to Invest in When Starting Out

Did you recently decide you want to work out at home and build an amazing body on your own? Congratulations! Here are a few things you really need to have before starting to work out, to make sure you’re doing it pro style.

First things first

Sometimes, visiting a gym is a dream. The budget or the busy schedule won’t allow us to attend our gym appointments, not to mention to follow that strict routine our trainer wants to implement. In such cases it is easier to start working out at home, at your own pace, in your own schedule. What equipment do you need? What clothes should you wear? There are so many questions! Don’t worry, we’re here to help!

Let’s go ahead and take a look at the most important and basic workout items you need to have before starting out.

Clothes

I know, right? Even though there’s no one watching you, you could even work out naked. However, your first selfie may not be really decent enough to be posted on Facebook.

Make sure that your clothes are really comfortable, allow you plenty of movement, are not too tight and not too lose. Wear something that you are comfortable with, such as elastic shorts and a simple T-shirt. You could also visit a local sports shop and buy some nice training clothes, to feel more professional. You can find more about fitness clothing here.

Workout videos

It’s not really mandatory to purchase hundreds of DVD’s, since YouTube is very rich in workout videos. Research and see which routines you would enjoy better, then create your own playlist with your favorite videos. You could even go for a fun dancing routine, like the ones Fitness Marshal posts weekly.

Exercise bands

It is a lot easier and faster to build muscles and get fit using exercise bands. They are perfect for both beginners and experts. Their composition is perfect to increase your muscle resistance and strength.

Yoga Mat

You will definitely need a Yoga Mat. Exercising on your couch or on a laid blanket is not an option, because they don’t have constant composition on the entire surface. Your floor exercises will feel better and improve your body a lot.

Gadgets

Various gadgets, such as a heart rate monitor or a fitness tracker will give you more insights on your progress. You can see how many calories you burned, while receiving data about the fitness progress.

Compression wraps

At one point you will get yourself injured and that’s ok. Just make sure that you have a compression wrap around so that you can keep your muscles warm and protected when this happens. They can also help to prevent injury. Always remember to warm up before starting your routine to avoid any injuries.

There are other items that we may have forgotten on our list. Can you tell us what your first items were for working out at home?

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Essential Items for Your Home Gym

Being fit used to be just a hobby, but now it has become a lifestyle to millions of people. However, not everyone has the time to go to a gym three to five times each week. The idea of a gym at home sounds great, right? Well, it is easier than you think to make one. All you need is a spare room or the garage and some equipment.

Dumbbells

You cannot have a gym without Dumbbells. The amount of exercises you can do with them is endless and they will justify the expense immediately. Purchase a set of adjustable dumbbells as they don’t take up much space and you can adjust the weight in case you feel stronger.

Pull Up Bar

Remember that kid in middle school who could not do a single pull up? Well, he could have used a pull up bar! Before you purchase one, look around and see if you are actually able to install one in your home gym setting.

Barbell

Another item on our list, which any home gym should definitely be equipped with, is the barbell. Try not to go too cheap on a Barbell, as it needs to hold a lot of weight, also take into consideration the diameter of the bar. You should be able to grab comfortably on the bar so you do not hurt your wrist or worst, drop the barbell.

Bonus tip: if you are going to take working out with weights seriously, ensure you invest in a groin strap.

Plyo Box

There are a lot of exercises that can be done on a Plyo Box and many more which can be made more difficult with one of these. Professional ones are recommended as they can support your entire weight and a lot more and they have a non-slippery surface. However, if you have what it needs to make one, go ahead! Anything that can support you jumping on it would do just fine!

Jumping Rope

Each of us has played with a jumping rope at least once. Well, it turns out people are using it for exercise, and it is great for cardio! Any rope that you can grab comfortably on to will do just fine. If you want to step it up a bit get something lightweight to speed things up or even a weighted rope to work on your strength.

Sound System

Not necessarily a sub woofer, but something to play music on, because you need blast some tunes when working out to keep a rhythm!

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