Walking is a great way to stay fit and healthy, but if you want to take your walking routine to the next level, you might want to try adding resistance bands to the mix.
Resistance bands are elastic bands that create tension when stretched, and they can be used to target different muscle groups in your body. By using resistance bands while walking, you can turn a simple walk into a full-body workout that challenges your strength, endurance, and balance.
In this article, we will show you how to use resistance bands while walking, where to put them, what benefits they offer, and how to walk on a treadmill with them.
How to Use Resistance Bands While Walking?
Using resistance bands while walking is simple and fun. Here are some steps to follow:
- Choose the right resistance band: Depending on your fitness level and goals, you can choose from light, medium, or heavy resistance bands. You can also use different bands for different body parts. For example, you can use a light band for your arms and a heavy band for your legs.
- Warm up: Before you start walking with resistance bands, you should warm up your muscles and joints by doing some dynamic stretches, such as arm circles, leg swings, hip rotations, etc.
- Attach the band: You can attach the band to your ankles, knees, thighs, arms, or shoulders. Make sure the band is secure and comfortable. You can also hold the band in your hands and wrap it around your wrists or palms.
- Start walking: You can walk at your normal pace or faster. As you walk, you will feel the resistance from the band as you move your limbs. Try to maintain good posture and alignment throughout the walk.
- Add some variations: To make your walk more challenging and interesting, you can add some variations to your movements. For example, you can:
- Walk sideways or backward
- Walk in a zigzag pattern
- Walk up or down a hill or stairs
- Walk with high knees or butt kicks
- Walk with lunges or squats
- Walk with arm raises or swings
Where do you put resistance bands when walking?
There are different ways to use resistance bands while walking, depending on what muscles you want to work and how much resistance you want. Here are some common options:
Around your ankles:
This is the most popular way to use resistance bands while walking, as it adds resistance to your lower body and makes your legs work harder. You can use a loop band or a regular band tied in a knot around your ankles.
Make sure the band is not too tight or too loose, and that it does not interfere with your natural stride. To increase the challenge, you can also lift your knees higher or take wider steps.
Around your thighs:
This is another way to target your lower body, especially your glutes, hips, and thighs. You can use a loop band or a regular band tied in a knot around your thighs, just above your knees.
Make sure the band is snug but not restrictive, and that it does not slide down or roll up. To increase the challenge, you can also squeeze your glutes and push your knees out as you walk.
Benefits of Using Resistance Bands While Walking:
Walking with resistance bands has many benefits for your health and fitness. Here are some of them:
It burns more calories:
Walking with resistance bands increases the intensity of your walk and makes you expend more energy. According to Harvard Health Publishing, walking at 4 mph burns about 149 calories in 30 minutes for a 155-pound person. Adding resistance bands can increase that number by 10% to 20%, depending on the type and level of resistance.
It builds more muscle:
Walking with resistance bands stimulates your muscles more than walking without them, as they have to overcome the elastic force of the bands. This leads to more muscle growth and strength over time.
According to a study by the Journal of the National Library of Medicine, using elastic bands during lower-body exercises increased muscle activation by 15% to 20% compared to using free weights.
It improves your balance:
Walking with resistance bands challenges your balance and stability, as they create an unstable environment for your body. This forces you to engage your core muscles and use your proprioception (the sense of where your body is in space) more than usual. This improves your balance and coordination skills, which can prevent falls and injuries.
How often should you walk with resistance bands?
The frequency of using resistance bands while walking depends on your fitness level, goals, and schedule. As a general guideline, you can use resistance bands while walking 2 to 3 times a week, for 20 to 30 minutes each time.
You should also alternate between different types of walks, such as brisk walks, interval walks, hill walks, etc., to avoid boredom and plateaus.
How do I choose the right resistance band for walking?
You can choose the right resistance band for walking based on your fitness level, goals, and preferences. Resistance bands come in different colors, sizes, shapes, and levels of resistance, from light to heavy.
A good rule of thumb is to choose a band that is challenging but not too hard or too easy for you. You should be able to complete your walk in good form and without pain or discomfort. You can also use different bands for different parts of your body or different types of walking.
Can you walk on a treadmill with resistance bands?
Yes, you can walk on a treadmill with resistance bands, but you need to be careful and follow some safety precautions. Here are some tips:
- Start slow: If you are new to walking with resistance bands, start with a low speed and low incline on the treadmill, and gradually increase them as you get used to the resistance. Do not go faster than you can comfortably walk, and do not use a band that is too heavy or too light for you.
- Use a loop band: A loop band is easier and safer to use on a treadmill than a regular band, as it does not have any loose ends that can get caught in the machine or trip you. You can use a loop band around your ankles, thighs, or arms, depending on your preference. Make sure the band is secure and does not slide or roll up or down.
- Keep your posture: Walking with resistance bands can affect your posture and alignment, especially if you are not used to them. Make sure you keep your back straight, your shoulders relaxed, your chest open, and your head up. Do not hunch over, lean forward, or look down at the treadmill. Also, keep your core engaged and your hips stable, and do not let your knees cave in or out.
- Watch your stride: Walking with resistance bands can also affect your stride and gait, especially if you use them around your lower body. Make sure you maintain a natural and smooth stride and do not shorten or lengthen it too much. Do not drag your feet, shuffle, or bounce on the treadmill. Also, do not lift your knees too high or take too wide steps, as this can strain your joints and muscles.
Conclusion
Using resistance bands while walking is a great way to enhance your fitness and health. Resistance bands add more challenge and variety to your walk, making it more effective for burning calories, building muscle, improving cardiovascular health, enhancing balance and coordination, and boosting mood and mental health.
You can use resistance bands while walking by following some simple steps and precautions, and you can also use them for other exercises to target different muscle groups. Resistance bands are portable, versatile, affordable, and effective, and they can make your walk more fun and rewarding.
