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Resistance Bands: A Primer

25th February 2021

25th February 2021

By Shivraj Bassi

If you’ve ever wondered what those colourful, stretchy, fun-looking things are in a bucket in the corner of the gym are, you’ve come to the right place. Resistance bands are a simple and low-impact way to exercise, they’re very versatile and affordable, and they can be used anywhere. In short, these bands are something you should definitely consider adding to your exercise regime. 

What are resistance bands?

At their most basic, resistance bands are simply large rubber bands. Made of extra-stretchy and flexible rubber, they come in a seemingly endless series of sizes, colours, strengths and permutations, meaning there’s a resistance band for every exercise and body part out there. An exceptionally flexible and adaptable way to work out, they’re suitable for anyone, of any age or fitness level, at any time. 

Resistance bands are ideal for using when you’re injured, as they’re effective at helping people to gradually build up their strength, often moving from one strength of band to another as they get stronger. This means resistance bands are also the perfect way to warm up for your workout in a gentle, controlled way. 

One of the main benefits of resistance bands is how they’re great at building muscle endurance and helping to even out muscle imbalances, as they’re designed to train your muscles to last longer and perform better under strenuous conditions. 

Why are resistance bands good to use and how do they work?

Simply put, resistance bands create resistance in order to get full muscle fibres recruitment - or, to work all of your muscle fibres as hard as possible. When you pull resistance bands with both hands, hold one between your ankles or keep one balanced around your thighs when you squat, the bands are forcing your muscle fibres to contract. This increases not only your muscular strength, but your bone strength. 

While it’s eminently possible for resistance bands to make up an entire workout, they’re best used as part of a variety of exercises. Our bodies work best when they do a wide range of things, which means changing up not only the type and length of workouts you do, from yoga cardio, but changing up the tools you use as well. Always hop onto the treadmill at the gym without considering other options? Resistance bands are a great thing to add to your roster. 

You’ve also probably seen athletes using resistance bands, often as a stretching tool to add resistance or to support limbs both before and after exercising.

How to use resistance bands

Photo by Geert Pieters on Unsplash

There are multiple kinds of bands for multiple types of exercise, and it’s important to choose the right one for your workout. The mostly commonly used resistance band are flat bands. Inexpensive, they have no handles or grips and come in many different levels of resistance. 

What you might not know is that resistance bands tend to be colour coded depending on their strength. Typically the lighter the colour the lighter the resistance, and the darker the colour to more resistance the band has. You can also tell how sore your arms are going to be the next day - or how strong the band is - by how narrow or wide it is. The narrower the band, the less resistance it has. 

Another common type of resistance band is the pull-up band. The main difference between these and flat bands is that they’re thicker, and so have more potential when it comes to muscle-building ability as they have more resistance. This gives them a certain advantage over flat bands. 

There are also resistance tubes - the clue’s in the name that they’re tube-shaped rather than flat - which often come with handles at either end, figure-eight bands and lateral resistance bands. 

Resistance bands mistakes

While resistance training is simple, there are some mistakes which are commonly made. All the movements you make must be controlled, otherwise you won’t get the full benefits of the band. You should be in control of the bands at all times, rather than vice versa. Don’t minimise the amount your muscle is contracting by concentrating the tension on the band rather than on your body. 

It’s also very important to make sure you’re using the right resistance band for the right types of exercises. This means not only not using a small, light band for an exercise which needs a more intense one, but not using a heavy band in an area where this could cause injury or discomfort. An example of this would be using a thick, strong band for an exercise above the ankles, for a leg raise. Not only would this limit range of movement, but could cause stress in the hip area, leading to possible negative consequences. 

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From the Bedroom to the Gym: Is Your Sex Life Affecting Your Workout Performance?
The relationship between sex and workout performance is one that’s long been debated by scientists and fitness fanatics alike. It’s complicated and multifaceted, so answering the question of whether your sex life is affecting your training is difficult. That said, today we’re going to take a look at a variety of evidence, both academic and anecdotal, as well as several different scenarios and at least try to reduce some of the mystery around the subject. First, it helps to understand what’s actually happening to the body, both physically and psychologically, during both activities.   The Effects of Sex on the Body Sexual activity causes several changes to occur in the body:   Physical Changes That Occur During Sex During sexual activity and the lead up to it, the human body undergoes a process known as the sexual response cycle. This is the case for both males and females, though the cycle can be highly individual and may not be the same each time for each person. Describing the full sexual response cycle is beyond the scope of this article, however it consists of 4 phases: Desire Arousal Orgasm Resolution Factors such as elevated heart rate, increased blood flow and pressure and heightened muscle tension all come into play. If you’d like to read about the sexual response cycle in more detail, check out this great article from Cleveland Clinic.   Psychological Changes That Occur During Sex Several psychological changes occur both during and after sex. Most notable are the release of endorphins and oxytocin, which are associated with improved mood and a better sense of wellbeing. These are also responsible for reduced stress levels, which brings a multitude of additional benefits that are of particular interest to those of us participating in regular training and exercise. Cortisol, the hormone responsible for stress, is catabolic in high levels, meaning it can cause the breakdown of lean tissue. So, whilst it is unclear whether sex itself affects workout performance, the reduction in stress levels it may bring is definitely beneficial for preserving our results!   The Effects of Exercise and Training on the Body Exercise and training also cause the body to undergo a number of changes. These occur both during and after the physical activity. There are in fact a number of similarities in changes that happen during exercise and sex:   Physical Changes That Occur During Exercise The physical changes that happen in the body vary based on the type of exercise being undertaken, however, there are some that are common to exercise in general: Increased heart rate Increased blood flow, especially to the muscles Faster, deeper breathing due to additional oxygen needs Heightened activity within the circulatory, respiratory, musculoskeletal and endocrine systems A full summary of the changes that occur within these systems can be found here. More aerobically demanding exercise will, of course, place greater emphasis on the circulatory and respiratory systems as well as causing fat to be metabolised as an energy source. Resistance training, which often relies more heavily on the lactate and creatine phosphate energy systems, instead promotes greater muscular and endocrine (hormone) activity. Note the common physical changes between sex and exercise here, as they do crossover!   Psychological Changes That Occur During Exercise The psychological changes that occur during exercise are similar to those experienced during sexual activity and are mostly related to the release of endorphins and other ‘feelgood’ hormones. These help to regulate mood, and it is common knowledge that frequent exercise and leading an active, healthy lifestyle promotes a feeling of wellbeing.   Does Sex Affect Our Workouts? This is where things become complicated. Though extensive studies have been done on the subject, the results of these have varied massively. We must also take into account the experience of individuals, and this anecdotal evidence again has huge variance. Let’s look at both:   Sex and Training: What the Science Says Scientific studies on the relationship between sex and training are contradictory at best. There’s no denying the positive benefits of both activities, particularly from a psychological perspective, but as for the effect of sex on actual performance in the gym the results are inconclusive. A study, published in April 2021, by Kirecci, Albayrak and co. examined the effects of sexual activity of 50 men in the 24 hours prior to training on lower body strength. The study measured effects by having the men perform 3 separate squat sessions, each at the same time of day. Each of these sessions occurred after participating in or abstaining from sexual activity the night before. The men performed 5 sets of 5 repetitions of their maximum squat weight during these sessions and the difference in weight lifted was observed. The study concluded that ‘sexual intercourse within 24 hours before exercise [has a] detrimental effect on lower extremity muscle force, which suggests that restricting sexual activity before a short-term activity may be necessary.’ Aside from this study, most others found either no notable relationship between sex and athletic performance. A meta-analysis of 9 crossover studies, conducted by Zavorsky and Brooks and published on 16 September 2022, confirms this. The analysis concluded that ‘The results demonstrate that sexual activity within 30 min to 24 h before exercise does not appear to affect aerobic fitness, musculoskeletal endurance, or strength/power.’ This is perhaps more notable, because these studies incorporated different types of exercise and were not restricted purely to a strength/power based activity like squats.   Anecdotal Evidence: What About the Experiences of Real Gym Goers? The anecdotal evidence is, as expected, highly individualised. However, there tends to be a bias against the results of most studies, particularly in those participating in sports involving strength and aggression. For example, many fighters claim that they perform better when they abstain from sex in the days leading up to a contest. Similarly, bodybuilding forums are full of debate on this topic and many claim they note a significant decrease in motivation to train at maximum intensity after sexual activity. It has been hypothesised that this may be due to a downregulation in testosterone production after sex; during orgasm the mineral zinc is released in the body and this is also a precursor for natural testosterone production in the body and may, therefore, provide some reasoning as to the experience of many trainees.   Key Takeaways The relationship between sex and workout performance will always be a complicated one. The effects of one on the other in terms of physical fitness and, in particular, mental wellbeing, are clear, but when it comes to actual performance this appears to be highly individual. We’d advise doing what feels best for you but not worrying too much about it. Instead, prioritise your nutrition and make sure you’re fuelling your workouts properly. While you’re here, why not take a look at the Innermost range? We’re proud to be completely transparent about the ingredients in our products and we always ensure they’re of the highest quality. Check us out, and be sure to get in touch if you have any questions! Read more