Mini band: How to choose the best elastic band for you in 2022?
Today we are going to talk about an accessory that fell in the taste of those looking for good shape: the mini band.
Elastic band with different degrees of difficulty, the mini band helps in physical recovery and tones the legs. Before used more in physical treatments, nowadays the mini band is an ally for bodybuilding and stretching.
Amid so many options for sale on the market, we will show in this article what you should take into account before buying the ideal mini band according to your goals.
First, the most important
- Training with the mini band is indicated to strengthen all muscle groups, in addition to being used for rehabilitation and injury prevention.
- You need attention if you want to purchase a durable, resistant product that meets your needs when training.
- We will show you what are the features that differentiate one model from another and how to choose the best mini band.
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It may seem easy to choose the best mini band, but the fact is that each elastic band model will generate a different result on your body. Therefore, it is necessary to understand your needs and the technical characteristics of the product.
To help you, we have created this Buying Guide with all the information you need to know to make the best decision when purchasing your mini band.
What is the mini band?
The mini band is nothing more than a circular elastic band with small dimensions, used mainly for functional exercises, rehabilitation and muscle toning.
This accessory was created in Russia, in the early 1950s, for athletes in muscle, joint and tendon recovery.
Nowadays, however, the mini band has reached functional training and gym rooms. This is because, in addition to being practical and accessible, the mini band can boost the training.
The mini elastic band is an accessory that helps you practice physical activities, rehabilitation and increase muscle strength.
Like other types of elastic bands, the main characteristic of the mini band is its resistance, which is progressive, increasing as the band is stretched with the strength of the body itself.
It’s like a weight training exercise, but the weights are replaced by each person’s body weight.
Placed mainly on the legs and arms, training with the mini band can provide muscle definition, caloric burning and muscle strengthening.
In general, the mini band is widely used to work the medial glutes, which influence the stability of the hips, knees and ankles.
In addition, this accessory can also minimize the risk of injury in heavier training.
But the fact is that the mini band can be used to work all muscle groups, depending on the type of exercise and the mini band you choose.
Who can use the mini band?
The training with the elastic band can be done by people of any age and of different types of physical conditioning, just use the mini band with the appropriate resistance level.
Therefore, you can use the mini band either as a complete workout or as an aid to other physical activities.
But the fact is that the elastic band will not always be effective for everyone. The use of this accessory should be defined, preferably, in conjunction with a teacher or physical trainer.
For example, if you are a sedentary person or need to undergo rehabilitation, the mini band will be very effective in increasing strength gain.
The mini band is also very beneficial for providing stability during some activities, such as squats, for example.
However, if you train frequently and seek muscle hypertrophy , experts recommend that you use the elastic band as an adjunct.
That is, in this case, you will have more success training with weights and using the mini band as an auxiliary.
This is because, alternating training with the use of minis bands, you still avoid injuries to the knee, hip and ankle joints.
For example, in a lower limb weight training workout, the adoption of the mini band can be done at least twice a week. The result is, among others, the strengthening of the abdomen, lumbar and pelvic region.
Not to mention that due to the small thickness and the latex material, the mini band can be taken anywhere and even used to work out at home.
Check out the main benefits of using the mini band:
- Stronger muscles;
- Greater range of motion;
- The joints more strengthened, which helps to prevent injuries.
In addition, research has found that the mini band helps keep your knees aligned, while also preventing ligament pain.
Does the mini band help you lose weight?
The amount of calories that are expended in a mini band workout varies according to the intensity of the movements and the person’s biotype.
However, experts agree that, in general, a light, half-hour workout, done by a 70 kg person, for example, will result in an expenditure of approximately 100 kcal.
On the other hand, if you do a very intense, longer and heavier workout, you can burn up to 400 kcal per hour.
The amount of calories that are expended in a mini band workout varies according to the intensity of the movements and the person’s biotype. (Source: Artemfurman: 35452912 / 123rf.com)
We have selected for you some tips to preserve and make your mini band even more durable:
- To avoid tears, leave aside rings, long nails, rough sneakers that can damage your mini band.
- To avoid drying out the strip material, keep it or protect it from direct sunlight and heat.
- Clean the mini band with soap and water and, when it is dry, apply talcum powder to protect against sweat moisture.
What are the risks of using the mini band?
If used correctly and within the body boundary, the mini band should not cause any damage. But, like any physical activity, the incorrect use of the elastic band can generate muscle and even joint injuries.
The best way to avoid this is to perform the movements under the supervision of a physical educator.
As with all physical exercises, also with the use of the mini band, attention is needed with exaggeration, intensity and the absence of rest.
In addition, experts warn that it is necessary for you to give your body a break, with a break between training and 48 hours.
By doing this, the muscle fibers are able to recover for a new workout.
Therefore, it is recommended not to exceed the use of the mini band more than three times a week and on non-consecutive days.
What are the advantages of the mini band?
As we have seen, the mini band is an accessory that has numerous advantages for the health of the body. It is easy to carry in your backpack, practical and effective for both physical rehabilitation and functional training.
Due to its versatility, the mini band can be used to work all muscle groups in the body and can be intercalated with other practices, such as weight training .
Another advantage is that this accessory is also effective in reducing injuries although, if used incorrectly, it can also cause minor damage.
The mini band strengthens and stretches the muscles. (Source: maridav / 123rf.com)
Another advantage, with regard to rehabilitation, is that the use of the mini band helps to improve balance and resistance, prevents falls, corrects posture and improves mobility and ﬂ exibility of the body.
As a disadvantage is the risk of damage and injury if you use the mini band without respecting the rest time and the degree of intensity of the exercises.
The following are the main advantages and disadvantages of the mini band:
- Effective for physical rehabilitation and functional training
- Works all body muscles and joints
- Increased strength
- Tones and lengthens
- Can be used by anyone
- It is practical and lightweight
- Incorrect or exaggerated use can cause minor injuries
The price of the mini band varies depending on the brand, size, intensity and quantity.
In general, you will find the mini band costing between R $ 15 and R $ 100.
Of course, you don’t have to buy the most expensive one. It is enough to know that, in general, the most expensive are kits that have more than one mini band.
Where to buy?
You will find the mini band for sale in sports stores, department stores, and hypermarkets.
But we recommend that you make your purchase at online stores such as Amazon. That way, you will have more options to choose from, more attractive prices and even acquire your elastic band from the comfort of your home.
Purchase Criteria: What you should consider before choosing the mini band
As we have seen, there are different types of mini bands and each one guarantees a different result, according to your training objective.
Therefore, to obtain the expected result, it is very important that you know the technical characteristics that differentiate one model from another.
To assist you in this choice, we have selected the main factors that must be taken into account before purchasing the ideal mini band:
Next, we’ll explain each of these factors in detail so that you can make the best decision and invest in the best mini band.
The first factor you should note before purchasing your mini band is the size of the elastic band. That’s because there is a great variety.
In general, the sizes of elastic bands are defined according to the degree of difficulty and resistance.
But as this is not a rule, you need to know the measurements of the mini band before buying it, as this will have an impact on the practice of physical activity.
Mainly check the length and thickness of the mini band before purchasing the elastic band, as there is no standard.
In general, the measurements of the mini band vary, especially in length and thickness. For example, you may find an elastic band of low degree of difficulty measuring 25 cm long, 5 cm wide and 0.4 cm thick or else measuring 52 cm long, 5 cm wide and 0.5 cm thick .
The same occurs with models with a higher degree of resistance. The choice will depend on the type of training you will be doing.
As we have seen, in general, the size of the mini band follows the degree of difficulty. But as this can vary by brand, you should also check the resistance of the mini band.
You will find bands with resistance ranging from light to heavy, which can also be expressed in pounds.
A mini band can have resistance that varies between 2.5 kg and 12 kg. The higher this value the more difficult the degree of execution of the exercises will be.
Experts recommend that you always start with the light to medium level mini band. Over time, you will be able to train with the strong level mini band.
Another information that you will find is that the mini band is a divinity in color. In general, each color represents a different dimension and degree of difficulty.
But as this can also vary by brand, it is important that you do not base your choice solely on the color of the elastic band.
Still, in general, we can relate the following colors to the difficulty level in this way:
- Yellow: Very easy
- Red: Easy
- Green: Medium
- Blue: Medium strong
- Black: Strong
- Silver: Extra strong
- Gold: Ultra strong
The silver and gold colors are used in high performance sports.
Finally, evaluate how you will use the mini band, in which body parts and with what intensity in each one.
That’s because you can buy the mini band in two ways: unit or kit. Your decision here will directly influence the outcome of your training.
A mini band can only be functional to work on a specific part of the body. But it may not be enough for a complete and progressive workout.
The kit is usually the most profitable and effective option, since it includes three to five mini bands with different degrees of difficulty.
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