20 Minute Band (Variable Resistance Training) Workout
If you are short on time, here is a inexpensive, effective way to build muscle and strength.
A set of resistance bands may be the perfect workout gear. They’re cheaper than a single kettlebell and can slip into a suitcase pocket. You can roll your desk chair across the room, grab a set of bands and knock out a short set between meetings. Research suggests that resistance bands are often as effective as weights at building strength, endurance and muscle mass. And because bands can be stretched and pulled in different directions, they allow you to target muscles that free weights often can’t.
Evidence is also indicating that the variable resistance training (VRT) through bands may be even more effective. With variable resistance bands, the exercise varies the resistance throughout the range of motion of an exercise. This creates more resistance through the areas of a lift when the muscles are working in the optimum range - this is where you produce the most power. It essentially allows you to lift more where you are strongest, rather than being limited by the maximal strength at the weakest part of the exercise. VRT reduces the load on joints at the start and end of exercises, making it safer and gentler on the body.
Bands vary in size, from small, flat belts to long, stretchier loops. Some have handles, some can be anchored to a door or another stable surface. Most sets use different colors to indicate different levels of resistance, but there isn’t a universal color scheme across manufacturers.
The giant rubber bands, known as “superbands,” are the most versatile, but the tubes with handles can be easier to grip. With all bands, you can make them easier or harder by how much you pull. The trick is to maintain a challenging amount of tension while keeping good form. Too easy, and there’s not enough tension in the band; too much, and it’s harder to control.
What you’ll need
A set of light, medium and heavy “superbands” or “pull-up” bands. These are the long loops without handles. The set should have at least three bands with different resistance levels, but five is ideal. There are many vendors to choose from for these - see a few examples:
TRX STRENGTH BANDS
Clench
UnderSun fitness
Adjust for you
To determine whether your band has the right amount of stretch, we recommend following what the “three sets of 10 rule.” If you can get to three sets of 10 and you can’t go much further, you’ve probably got the right amount of resistance. If you can’t finish, switch to a lighter -strength band. If you finish easily, use a heavier-strength one (or combine multiple lighter strength bands).
Here are the exercises in the 20 minute VRT Band workout - Squat, Chest press, Deadlift, Overhead press, Row & Anti-rotation press:
In Summary:
Variable resistance training can be an effective way to enhance muscle growth, power development, and joint health. However, it's essential to use it appropriately and with proper technique. If you're considering incorporating VRT into your workout routine, consult with a qualified fitness professional for guidance.
ABOUT THE CENTER FOR INTEGRATIVE HEALING & WELLNESS
Dr. Fabio Almeida M.D. ABOIM, ABNM, ABOM is the founder and director of the Center for Integrative Healing & Wellness and the BioStrong Studio. Dr. Fabio is a triple board-certified physician and Longevity Expert with expertise in Integrative & Functional Medicine/Oncology, Molecular Imaging and Obesity. He served as an Assistant Professor of Radiology & Radiation Oncology, and subsequently as the Director of Molecular Imaging for the University of Arizona Medical Center in Tucson Arizona. Dr. Fabio is a fellow of the Integrative Medicine Program at the University of Arizona, and is an expert in integrative medicine, herbal medicine, nutrition, fitness, and stress management. He is published in several peer-reviewed journals and book chapters in radiology, oncology, cardiology, nutrition, and information science.
At the Center, Dr. Fabio and his team offer concierge adult primary care and comprehensive personalized integrative, holistic and anti-aging therapies (traditional medicine, nutrition, culinary medicine, herbal/botanical, lifestyle, weight loss, hormone balance, fitness, osteoporosis reversal, energy medicine) to address all our client’s longevity and health care needs.