FEEL THE FORCE
Dial up your workout with resistance bands
There’s no piece of kit that can get results from your home workout quite like the humble resistance band – small, lightweight and, if used in the right way, ready to fire up your muscles, keep you fit and increase your flexibility. Happily, you might already have one in a drawer somewhere, but if you don’t, they are a great investment because you can do all kinds of moves with them, unlike, say, a running machine or exercise bike. So, why are they so versatile?
‘The effectiveness of any exercise is dependent on your ability to move at a joint level and control this movement,’ explains Dr Ailish Mclaughlin, who has a PHD in exercise physiology and is a personal trainer at The Foundry in London. ‘Resistance bands can be really useful for training joint motion and control, and can help to strengthen a greater range of motion,’ she says. This is because the band allows for specific/isolated joint movement, which may get missed out during traditional, more complex exercises that involve multiple joint actions and muscle groups. ‘You can get better control and strength within those isolated motions,’ adds Dr Mclaughlin. ‘This can be very effective for getting stronger and moving better.’
With that in mind, Dr Mclaughlin has developed this four-week band challenge to help you move better, get fitter and have more energy. The aim is to do three resistance workouts a week, supplementing with stretching, walking, jogging, HIIT and breathwork or meditation sessions on off days for a well-rounded lifestyle plan.
BEFORE YOU GET STARTED…
These sessions are beginner-friendly.
‘The workouts are designed so that you can work at your own level and pace,’ says Dr Mclaughlin. ‘They increase in volume week on week, so you push and progress as you start to move better and get fitter.’
If it hurts, stop. People with injuries should avoid any of the exercises that cause pain, adds Dr Mclaughlin. ‘In particular, people with lower back injuries should be cautious and may benefit from doing some of the exercises or workouts without resistance, just using their body weight instead.’
Pregnant? If you’re pregnant, skip the core-based exercises in workout three and listen to your body – if you feel uncomfortable, don’t do the move.