Ready for BAND PRACTICE?

Want to get strong without being chained to the gym? Resistance bands provide the perfect workout, wherever you are

-  JENNY ROWE

While a humble pack of stretchy, multicoloured bands is a fraction of the cost of a home weights rack or annual gym membership, don't underestimate their efficiency. Elastic resistance training supports similar strength gains to conventional resistance training, such as using free weights and machines, according to researchers. They're cheap, powerful and easy to tidy away or carry with you, so your new workout routine can fit around your busy lifestyle, no sweat. Here's all you need to know about these nifty bands so you can get toned up, fast!

Resistance is not futile

Incorporating resistance exercise into your fitness routine, rather than just relying on cardio, is key to maintaining mobility as you age. 'Resistance training builds muscle and bone density. It can particularly improve spinal bone density and create a strong, healthy spine which is a good defence against osteoporosis,' says physiotherapist from Deep Heat and Deep Freeze, Sammy Margo*. 'This is crucial as women can lose bone density after the menopause. Regular resistance training will also build stronger connective tissues, including cartilage surrounding the joints, which will increase joint stability and help prevent injury.

How they work

'Resistance bands have their origins in medical physiotherapy, but they've now spread into everyday training workouts,' says Nick Patrick, a performance, health and wellness coach**. They are literally rubber bands, which come in a variety of thicknesses and sizes, that cause external resistance when pulled into tension. They can be used in different ways to work all the major muscle groups:

+ ON THEIR OWN

Add a band to body-weight exercises, such as planks and bridges, to increase the burn and maximise gains.

+ ALONGSIDE WEIGHTS