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6 Minutes Read

Resistance Bands

Why should you use Resistance bands when working out?

Should you use resistance bands in your fitness training?

Whether you are a beginner to working out, an experienced weightlifter, or recovering from an injury, the answer is YES!

But why should you use them and how?

Before we dive into the benefits, let’s go over the main types of resistance bands so you can figure out what’s best for you.

WHAT ARE RESISTANCE BANDS?

Resistance bands are a means of strengthening and/or stretching your muscles, whether for aesthetics, athletic performance, or physical therapy.

TYPES OF RESISTANCE BANDS

· Resistance bands with handles – These tube bands are primarily used for working out and building muscle strength and size. The handles provide a sturdy grip and allow for a variety of exercises, like what you might perform in the gym with free weights or machines. Stackable resistance bands use carabiners to allow the user to combine bands together to increase/decrease the resistance level as needed.

· Therapy flat resistance bands – These are often found in therapy settings, such as a physical therapist or sports therapist offices. They are wide and flat, making theme easy to wrap around your hand and adjust the length easily, and can also be cut into smaller pieces or used to stretch. These bands are also used in Pilates programs for added resistance and can be used for general strength training.

· Loop Bands – These bands are similar to therapy bands, but are smaller and form a closed loop. These are primarily used for strengthening the legs and buttocks. You will find these in most gyms and physical therapy offices.

· Leg and Arm Tube – These closed-loop tube bands come in several variations, such as leg bands with ankle cuffs and figure-8 shapes with handles for the upper body. These are more muscle-specific and limited in the variety of exercises that can be performed.

· Power and Mobility – These heavy duty bands loop bands are most popular for cross-training and with power lifting. They are also used for stretching and correcting mobility issues, adding variable resistance to weight training, and pull-up assistance.

BENEFITS OF USING RESISTANCE BANDS

Sure, the gym is full of dumbbells and machines and weights of all kinds. But resistance bands offer many benefits that standard weights can’t:

1. SAME MUSCLE ACTIVITY, LESS CHANCE OF INJURY

Training with elastics bands provides similar and sometimes even greater muscle activity as weight training. One major difference is that is involves a lower amount of force on the joints, which means that more stimuli can be provided to the muscles with less chance of injury. This is also good news for anyone with existing injuries or joint pain, because resistance bands may allow you to continue working out and performing exercises that you can’t with dumbbells.

2. GREATER MUSCLE STIMULUS

One major difference between free weights and resistance bands is the variable resistance applied through the full range of motion of an exercise. With free weights, there are actually parts of the movement when the muscles aren’t performing much work due to lack of gravity, such as at the top of a bicep curl.  The muscle is receiving greater resistance at its strongest point in the range of motion and therefore is receiving more adequate resistance to better stimulate strength adaptations.

3. STABILIZATION/CORE ACTIVATION

The constant tension from bands adds an element of required stabilization from your body to maintain form during many exercises. This also means that you will often need to activate your core for balance. The need to control them from snapping back into place means greater stimulation and strength through the muscle’s full range of motion, and the pull of the bands reduces your ability to cheat by using momentum.

4. IMPROVED STRENGTH & ATHLETIC PERFORMANCE

Power resistance bands are extremely effective for athletic training due to the increased load, variable resistance, and instability. Experienced power lifters and strength and conditioning professionals have claimed elastic band resistance combined with traditional training produces strength gains for several years. One test using elastic tension for back squats and bench press demonstrated that the bench press increase was doubled, and the back squat one rep max improvement was nearly three times higher after using bands. The [resistance band] group’s average lower body power increase was nearly three times better than the free-weight only group. These bands can also be used for speed and agility drills for various athletic purposes.

5. MORE EXERCISE OPTIONS

With dumbbells or barbells, you are limited to certain body positions in a vertical plane of motion to use the force of gravity. When using resistance bands, you can perform exercises in both the vertical and horizontal plane. For instance, you can do a chest press or back row in a standing position rather than having to use a bench. You can also train perform sideways movements, ideal for athletic activities like swinging a baseball bat or golf club, as well as and daily tasks like opening a door or moving a box.

6. INEXPENSIVE

Due to the fact that you can perform a variety of exercises with one band as mentioned in the examples above, it means you don’t need so many weights and machines. If you workout at home, a set of resistance bands can save you from buying so many expensive weights that also take up space.

7. IDEAL FOR REHABILITATION

Resistance bands and tubes have been proven to improve strength, size, and function of muscles in the elderly as well as those undergoing rehabilitation. Bands can provide very light or heavy resistance which can be used in targeted ways for specific muscles that also protects joints.

8. STRETCHING & MOBILITY

Any type of tube or flat band is great for both post-workout stretches, as well as pre-workout mobility work. Typically, you are limited during stretches by your level of flexibility and range of motion, and many effective stretches even require another person to provide pressure to the muscle. Instead, you can use bands to assist with stretching to extend your reach and provide pressure, such as with lying down hamstring stretches. Power bands are also excellent for mobility work when wrapped around sturdy object, such as improving ankle and hip mobility for squats.

9. PERFECT FOR TRAVEL

It can be hard to fit in workouts or even find a gym when you travel. Bands are a perfect option to pack in your bag that allow you to work out in a hotel room or outdoors without heavy equipment. They won’t weigh down your luggage, but will still give you an effective, full-body workout. For this same reason, they’re ideal for bodybuilders and fitness competitors, as well as models who need to pump up their muscles prior to a show or photo shoot.

WHO SHOULD USE RESISTANCE BANDS?

After reading the benefits of bands, it’s probably becoming clearer that anyone can use resistance bands to reach their fitness goals. Here are some specific groups that should use them and why:

ANYONE TRYING TO GAIN MUSCLE

If you’re looking to gain muscle size and strength, you can use bands in place of dumbbells and machines to provide a new and challenging stimulus to your muscles for growth. You can also add them to barbell exercises to increase intensity and neuromuscular performance.

ANYONE WANTING TO LOSE WEIGHT

Losing weight is easiest when you combine a healthy diet, cardio, and strength training. Add bands to your workout routine, such as in a full-body circuit. This might look like doing a resistance band chest press, followed by squats with a band, followed by a back row with a band. This will burn calories and build muscle at the same time, which will help you to lose weight over the long-term.

OLDER ADULTS

For adults around or over the age of 60, standard weights at the gym can be challenging and harsh on your body. Resistance bands help to maintain strength and muscle mass without overdoing it. Research indicates that training programs using elastic tubes are a practical, effective means of increasing strength in adults over the age of 65. Resistance bands are one of the safest methods to increase bone strength and help prevent osteoporosis.

PREGNANT WOMEN

Exercise is important during pregnancy for improving energy, sleep, mood and preparing for childbirth. However, this is not the time to dive into an intense weight-training program. Resistance bands and high repetitions (15-20) are great for light muscle-toning. Using one light and one medium band will allow you to hit all your major muscles without strain.

Give them a try and leave a comment below letting us know what results you see from adding resistance bands to your fitness routine!

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  Plastic-Free Swaps: A Guide to Sustainable Living

The journey to a plastic-free lifestyle can seem daunting, but it's often about making small, mindful changes over time. Every swap, no matter how minor, contributes to a healthier planet. This guide offers practical and accessible alternatives to common plastic items, helping you reduce your environmental footprint.Kitchen EssentialsThe kitchen is often where a significant amount of plastic accumulates. Here are some easy swaps to start with:Plastic ItemPlastic-Free AlternativeBenefitsPlastic wrapBeeswax wraps, silicone lidsReusable, natural, breathablePlastic food storage containersGlass containers with bamboo lidsDurable, non-toxic, aesthetically pleasingPlastic cutting boardsWood or bamboo cutting boardsRenewable, naturally antibacterialPlastic dish spongesLoofah sponges, natural fiber brushesBiodegradable, effective cleaningPlastic garbage bagsCompostable garbage bagsDecompose naturally, reduce landfill wastePersonal CareMany personal care products come in plastic packaging. Consider these alternatives for a more eco-friendly routine:Plastic ItemPlastic-Free AlternativeBenefitsPlastic toothbrushesBamboo toothbrushesBiodegradable handlePlastic shampoo/conditioner bottlesSolid shampoo/conditioner barsLess packaging, often last longerPlastic liquid soap bottlesSolid soap barsMinimal packaging, often made with natural ingredientsPlastic razorsSafety razors with metal handlesDurable, only blades need replacingPlastic deodorant containersDeodorant in cardboard tubes or refillable containersLess waste, often natural ingredientsOn-the-Go SolutionsReducing single-use plastics when you're out and about is crucial.Reusable Water Bottles: Ditch disposable plastic bottles for stainless steel or glass options. You can easily refill them at water fountains or cafes.Reusable Coffee Cups: For your daily caffeine fix, invest in a reusable coffee cup made from bamboo, stainless steel, or ceramic.Reusable Shopping Bags: Always carry a few reusable bags made from cotton, canvas, or jute. Keep them in your car or purse so you're never caught without one.Reusable Utensil Sets: Avoid plastic cutlery by carrying your own bamboo or stainless steel utensil set. This is especially useful for takeaways or packed lunches.Bulk Shopping: When possible, buy items in bulk using your own reusable bags or containers. This reduces packaging waste significantly.Beyond the BasicsOnce you've tackled the common swaps, consider these additional areas for further reduction:Cleaning Products: Look for cleaning concentrates or products in refillable glass bottles. You can also make your own cleaners using ingredients like vinegar, baking soda, and essential oils.Clothing: Be mindful of synthetic fabrics like polyester and nylon, which are plastics. Opt for natural fibers such as cotton, linen, hemp, and wool.Toys: Choose toys made from wood, metal, or natural rubber instead of plastic.Gardening: Use natural materials like coir pots instead of plastic seedling trays.Making the switch to plastic-free alternatives is a journey, not a destination. Start with what's manageable and gradually incorporate more changes as you feel comfortable. Every conscious choice makes a difference!

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Highly Processed Foods & Inflammation: What You Need to Know

By Kim Larson — Larson HealthLet’s Talk Real for a MinuteHey friend, Kim here 👋. Let’s have an honest talk about something that affects almost all of us: highly processed foods. These are the foods that come in flashy packages, usually with long ingredient lists, and they’re so common in today’s diet that we barely notice them anymore.The problem? They keep our bodies in a state of chronic, low-grade inflammation—and that “fire inside” can set the stage for conditions like arthritis, diabetes, dementia, heart disease, and even autoimmune flares.Don’t worry, I’m not here to guilt-trip you out of ever eating chips again. I’m here to give you the facts, in plain English, and show you simple swaps you can make this week that calm inflammation and help you feel like you again.What Are “Highly Processed Foods”?Researchers call them ultra-processed foods (UPFs). These aren’t just frozen veggies or plain canned beans (those are fine, by the way!). 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Mediterranean-style eating (more whole foods, olive oil, fish) reduces inflammation.Type 2 Diabetes: More UPFs = higher risk of insulin resistance and diabetes.Dementia: Studies show higher UPF intake increases dementia risk, while whole-food diets lower it.Heart Disease & Autoimmune Issues: Chronic inflammation from diet plays a huge role in both.What You Can Do This WeekMy “Calm the Fire” BasicsCrowd in whole foods. Build meals around protein + colorful plants + healthy fats (like olive oil, nuts, avocado).Swap UPFs for upgrades:Soda → sparkling water + splash of juicePackaged cookies → apple slices + almond butterProcessed deli meats → roasted chicken or beansWhite crackers → whole grain optionsCheck labels. If you see CMC or polysorbate-80, put it back.Cook wetter. Stew, steam, or braise more often to lower AGEs.Fiber is your friend. Aim for 25–35g/day from plants and whole grains.Copy and Printable: Your Quick GuideUPF Swap ListSoda → Sparkling water + fruitChips → Air-popped popcornPackaged sweets → Fruit + nutsProcessed meats → Lentils, beans, roasted poultryWhite bread → Whole grain sprouted bread or gluten free breadAdditives to WatchCarboxymethylcellulose (CMC)Polysorbate-80High-fructose corn syrupArtificial colors/flavors👉 Download this printable card here Final ThoughtsYou don’t have to be perfect. Functional medicine isn’t about restriction—it’s about making swaps that give your body what it needs to cool the fire. If you start by reducing UPFs and focusing on colorful, whole foods, you’ll see inflammation markers drop, energy rise, and long-term risk for arthritis, diabetes, and dementia shrink.And remember—every small choice counts.Call to ActionIf you’re ready to learn more about how to lower inflammation with food, subscribe to my podcast at Larson Health Podcast or check out my latest recipe Pesto & Hummus Turkey Roll Ups. By Kim Larson — Larson HealthLet’s Talk Real for a MinuteHey friend, Kim here 👋. Let’s have an honest talk about something that affects almost all of us: highly processed foods. These are the foods that come in flashy packages, usually with long ingredient lists, and they’re so common in today’s diet that we barely notice them anymore.The problem? They keep our bodies in a state of chronic, low-grade inflammation—and that “fire inside” can set the stage for conditions like arthritis, diabetes, dementia, heart disease, and even autoimmune flares.Don’t worry, I’m not here to guilt-trip you out of ever eating chips again. I’m here to give you the facts, in plain English, and show you simple swaps you can make this week that calm inflammation and help you feel like you again.What Are “Highly Processed Foods”?Researchers call them ultra-processed foods (UPFs). These aren’t just frozen veggies or plain canned beans (those are fine, by the way!). UPFs are foods that are:Built from refined starches/sugars, industrial oils, and additivesLow in fiber, vitamins, and mineralsDesigned to be hyper-palatable (you know, the “can’t eat just one” effect)Think: sodas, packaged pastries, sweetened yogurts, chips, energy bars, fast food, frozen pizza, flavored cereals, and many packaged snacks.Studies link high UPF intake to more inflammatory markers in the blood and higher risk of chronic disease.Why Do Processed Foods Stoke Inflammation?1. Blood Sugar RollercoasterAll that refined sugar and white flour sends your blood sugar spiking, then crashing. Over time, this rollercoaster pushes your immune system into a “low simmer” of inflammation.➡️ Want to see how I help balance blood sugar with food? Check out my recipe for Steak Bites & Mashed Sweet Potatoes.2. Gut Irritants from AdditivesSome common food additives like carboxymethylcellulose (CMC) and polysorbate-80 (often in packaged ice creams, dressings, and sauces) have been shown to thin the gut lining and irritate the microbiome. When the gut lining is irritated, the immune system turns on.3. Advanced Glycation End Products (AGEs)When foods are cooked at high, dry heat (like fried fast food), they form compounds called AGEs. Too many AGEs = more oxidative stress and inflammation in your body.4. Damaged Oils from Deep FryingIt’s not just the oil—it’s the process. Reheated oils (like in fast food fryers) break down into compounds that are toxic to our cells.➡️ Listen to my podcast episode “Fasting Hacks You Need to Know About” where I talk more about how food quality matters during fasting.Diseases Linked to InflammationArthritis: Western, processed diets are linked with more joint pain and swelling. 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Aim for 25–35g/day from plants and whole grains.Copy and Printable: Your Quick GuideUPF Swap ListSoda → Sparkling water + fruitChips → Air-popped popcornPackaged sweets → Fruit + nutsProcessed meats → Lentils, beans, roasted poultryWhite bread → Whole grain sprouted bread or gluten free breadAdditives to WatchCarboxymethylcellulose (CMC)Polysorbate-80High-fructose corn syrupArtificial colors/flavors👉 Download this printable card here Final ThoughtsYou don’t have to be perfect. Functional medicine isn’t about restriction—it’s about making swaps that give your body what it needs to cool the fire. If you start by reducing UPFs and focusing on colorful, whole foods, you’ll see inflammation markers drop, energy rise, and long-term risk for arthritis, diabetes, and dementia shrink.And remember—every small choice counts.Call to ActionIf you’re ready to learn more about how to lower inflammation with food, subscribe to my podcast at Larson Health Podcast or check out my latest recipe Pesto & Hummus Turkey Roll Ups.

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