topic Re: Resistance Band Users in Wellness

Resistance Band Users

Winkk — Mon, 28 Jul 2014 16:41:25 GMT

I recently purchased resistance bands to use on days when I don't go to the gym. But now I'm wondering how often I should use them. I go to the gym and do weights usually Monday, Wednesday and Fridays. There are some weeks that I don't get there on Friday and I was going to substitute the bands for the weights.

My question is, do you treat resistance bands the same way as weights? I don't do weights on back to back days, but is that true with the bands? If I do weights on Monday and then the bands on Tuesdays is that overworking those muscles?

Looking for some input so I can get into a schedule. Thanks.

Re: Resistance Band Users

willdob3 — Mon, 28 Jul 2014 16:48:30 GMT

Bands should be treated the same as weights. You have the right idea about using them on days you can't get to the gym for your regular weight training.

You want to give the muscles a rest day before working them again so, if you want to lift weights one day & use bands the next, make sure you are working different muscle groups .

Re: Resistance Band Users

hckynut — Mon, 28 Jul 2014 18:25:51 GMT

On 7/28/2014 Wink said:
I recently purchased resistance bands to use on days when I don't go to the gym. But now I'm wondering how often I should use them. I go to the gym and do weights usually Monday, Wednesday and Fridays. There are some weeks that I don't get there on Friday and I was going to substitute the bands for the weights.

My question is, do you treat resistance bands the same way as weights? I don't do weights on back to back days, but is that true with the bands? If I do weights on Monday and then the bands on Tuesdays is that overworking those muscles?

Looking for some input so I can get into a schedule. Thanks.

How often you use them depends on the level of your workouts. If you are not "pushing the envelope" you can use them as often as you like. If you are using them till maximum muscle fatigue is present then treat them as you would any type of resistance movement regardless of what is used to reach the fatigue level.

I've got all levels of bands along with other devices and I use them when I am watching tv or just for something to give my muscles more work, but the easy type. The only visible muscles that can be worked to fatigue daily are the core/abdominal muscles. I am talking resistance exercises, but stretching exercises can, and many should be done daily.

Re: Resistance Band Users

sidsmom — Mon, 28 Jul 2014 18:43:43 GMT

Bands will be different than weights....because doing a 15-lb dumbbell curl will be a consistent 15lb from start to finish. Resistance bands (using a curl exercise) will get 'heavier' @ a gradient...easy @ the beginning, tough @ the peak, easy @ the end. Don't see any reason not to do these exercises every day!

There's a bunch of stuff on YouTube demo'ing resistance bands...this will get you started!

Re: Resistance Band Users

HonnyBrown — Mon, 28 Jul 2014 18:47:53 GMT

I use them alongside of my weights, so I do them on on alternate days.

hckynut, question: why would you use resistance for stretching? Or are you talking stretching like a cool down or Pilates?

Re: Resistance Band Users

focksie — Mon, 28 Jul 2014 18:54:22 GMT

John was right when he said "How often you use them depends on the level of your workouts." It's difficult for anyone else to advise you because we don't know the intensity of your workouts. Generally, if I were working hard in the gym with weights on M/W/F, my body would need the day's rest in between. If you're working moderately in the gym with weights, you could try using the resistance bands lightly at first on T/Th/S, for example to see how your body feels. If the workout in the gym is with light weights, you could use the bands on alternate days with more intensity. Remember, adequate rest is just as important as lifting weights.

No matter which it is, I would definitely have one day during the week for total rest.

Re: Resistance Band Users

hckynut — Mon, 28 Jul 2014 18:56:37 GMT

On 7/28/2014 HonnyBrown said:
I use them alongside of my weights, so I do them on on alternate days.

hckynut, question: why would you use resistance for stretching? Or are you talking stretching like a cool down or Pilates?

Hi HonnyBrown

I might have worded my reply incorrectly. I don't suggest, or use it myself, resistance of any type for stretching.

The stretching I am talking about is the type that everyone should do for the flexibility of the muscles that are in constant use just by standing, some even when sitting. Most are on the rear side of the body starting with the cervical area and working down to the Plantar Fascia.

Anyone that has back issues is foolish if the do not do core/ab strengthening exercise and combine that with the same amount of time done stretching the same muscles and all connecting tissues. I personally thing everyone should treat their back like they have had back problems even if they have not. Not many get by into age without having some type of back issue, be it muscles/connective tissues/nerves or just overuse. Best to err of the positive as opposed to the negative side when it comes to stretching.

That is my belief and what I have done over many decades. As one with 3 lumbar discs missing and 3 crushed cervical vertebrae, they have been invaluable for my functioning.

Re: Resistance Band Users

HonnyBrown — Mon, 28 Jul 2014 19:13:23 GMT

John, thank you. That makes sense, stretching for flexibility.

Re: Resistance Band Users

sidsmom — Mon, 28 Jul 2014 20:02:39 GMT

We lift heavy things every day. Groceries, wet laundry...even pushing furniture around to vacuum, so when people are worried about 'every other day' routine for weights, it's kinda silly. Unless you're practicing Sports Periodization or doing 1RM, our bodies are designed to be moved, stretched, challenged every day. Yoga is probably more weight-bearing than anything...all without a piece of iron anywhere. Doesn't body weight count?

Women are guilty of this...Tracey Anderson, a celebrity trainer, encourages her clients not to lift more than 8lbs....doesn't a baby weigh more than that? See? It's kinda silly.

Growing up on a farm, we had to do heavy-weighted chores every day....we never worried about 'tacking our muscles"...you just did it to make a living.

Re: Resistance Band Users

Winkk — Mon, 28 Jul 2014 22:09:59 GMT

Thanks all for the good advice. I will have to experiment and find what works for me. I do have to work on my core because I' m starting with back issues and want to keep them to a minimum.

Re: Resistance Band Users

151949 — Mon, 28 Jul 2014 23:14:05 GMT

My trainer told me to work out with weights only every other day because the muscles need a day to rest and grow in between workouts.So i just swim or walk on the days I don't do my resistance bands.

Re: Resistance Band Users

HonnyBrown — Tue, 29 Jul 2014 00:47:59 GMT

On 7/28/2014 sidsmom said:
We lift heavy things every day. Groceries, wet laundry...even pushing furniture around to vacuum, so when people are worried about 'every other day' routine for weights, it's kinda silly. Unless you're practicing Sports Periodization or doing 1RM, our bodies are designed to be moved, stretched, challenged every day. Yoga is probably more weight-bearing than anything...all without a piece of iron anywhere. Doesn't body weight count?

Women are guilty of this...Tracey Anderson, a celebrity trainer, encourages her clients not to lift more than 8lbs....doesn't a baby weigh more than that? See? It's kinda silly.

Growing up on a farm, we had to do heavy-weighted chores every day....we never worried about 'tacking our muscles"...you just did it to make a living.

sids, you make some great points!

Not all of us are corn-fed farm boys. Without that constant muscle stimulation, it gets lost. To get those strong bodies back, one has to do some sort of strength training.

While I don't agree with an 8 pound max, I do agree with every other day training, with the exception of abs. Abs take 24 hours for muscle repair and everything else takes 48 hours.

Re: Resistance Band Users

sidsmom — Tue, 29 Jul 2014 15:07:45 GMT

HonnyBrown: you brought up a good comment..."constant muscle stimulation". The point I was making was....a large % of the workforce doesn't have that luxury of 'resting muscles'. Does a mechanic lifting tires all day take the next day off? Or a daycare worker holding the weight of babies/children all day take the next day off? Or closest to me...does an aerobic instructor, teaching 5 classes a day, working up a sweat @ each one, take the next day off? Probably not. Your bodies adapts w/ constant muscle stimulation. Using resistance bands/weights/body weight (abs) exercises are constant muscle stimulation...daily if you choose...just like workers using their bodies daily, as well. Use lesser weight, but the constant (daily) muscle stimulation is important.

Re: Resistance Band Users

focksie — Tue, 29 Jul 2014 15:26:37 GMT

On 7/29/2014 sidsmom said:
HonnyBrown: you brought up a good comment..."constant muscle stimulation". The point I was making was....a large % of the workforce doesn't have that luxury of 'resting muscles'. Does a mechanic lifting tires all day take the next day off? Or a daycare worker holding the weight of babies/children all day take the next day off? Or closest to me...does an aerobic instructor, teaching 5 classes a day, working up a sweat @ each one, take the next day off? Probably not. Your bodies adapts w/ constant muscle stimulation. Using resistance bands/weights/body weight (abs) exercises are constant muscle stimulation...daily if you choose...just like workers using their bodies daily, as well. Use lesser weight, but the constant (daily) muscle stimulation is important.

Everyday jobs -- even if they are physically demanding -- are not the same as weight workouts, at least not the kind of weight lifting I am used to. Muscle fibers are microscopically torn after a taxing workout with weights that is designed to target specific muscles and the body needs rest to recuperate. The process of tearing down muscle fibers and rebuilding/rejuvenating the muscle is what weight workouts are all about. The body needs this rest to rebuild the fibers. If you constantly microscopically tear muscle fibers day in and day out without adequate rest to rebuild them, it will likely result in at least a partial muscle tear.

Unless...you are talking about a light workout with weights that will not unduly stress the body or microscopically tear down muscle fibers. If a person only does light workouts with weights (5-8 lb dumbbells for example), they can do weights and resistance every day.

Re: Resistance Band Users

HonnyBrown — Tue, 29 Jul 2014 16:22:38 GMT

On 7/29/2014 sidsmom said:
HonnyBrown: you brought up a good comment..."constant muscle stimulation". The point I was making was....a large % of the workforce doesn't have that luxury of 'resting muscles'. Does a mechanic lifting tires all day take the next day off? Or a daycare worker holding the weight of babies/children all day take the next day off? Or closest to me...does an aerobic instructor, teaching 5 classes a day, working up a sweat @ each one, take the next day off? Probably not. Your bodies adapts w/ constant muscle stimulation. Using resistance bands/weights/body weight (abs) exercises are constant muscle stimulation...daily if you choose...just like workers using their bodies daily, as well. Use lesser weight, but the constant (daily) muscle stimulation is important.

Sids, you do aerobics, 5 classes a day, almost daily. Isn't your body used to that? What about a new mechanic who moves 4 tires at a time on his first day? That's something he has to adjust to.

If you added another class or some light weights to your classes, you would feel it, no?