Today we are going to talk about an accessory that has become popular among fitness seekers: the mini band. An elastic band with different degrees of difficulty, the mini band helps with physical recovery and tones the legs.
Previously used more for physical treatments, today the mini band is an ally for bodybuilding and stretching. With so many options on the market, this article will show you what you should take into account before buying the ideal mini band according to your goals.
- 1 Weekly newsletter with the best personal finance tips
- 2 Summary
- 3 The Best Mini Band: Our Picks
- 4 Buying guide
- 5 Purchase Criteria: What you should consider before choosing the mini band
- Training with the mini band is suitable for strengthening all muscle groups, as well as being used for rehabilitation and injury prevention.
- You need to pay attention if you want to buy a durable, resistant product that meets your training needs.
- We will show you which features differentiate one model from another and how to choose the best mini band.
The Best Mini Band: Our Picks
What is a mini band?
The mini elastic band is an accessory that helps you in the practice of physical activities, rehabilitation and increasing muscle strength.
Like other types of elastic bands, the main feature of the mini band is its resistance that is progressive, increasing as the band is stretched with the force of the body itself. It is like a bodybuilding exercise, but the weights are replaced by the weight of each person's body. Placed mainly on the legs and arms, training with a mini band can provide muscle definition, calorie burn and muscle strengthening.
In general, the mini band is a very used to work the gluteus medialis, which influence the stability of the hips, knees and ankles. In addition, this accessory can also minimise the risk of injury in heavier workouts. 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 a mini band?
The use of this accessory should preferably be defined together with a teacher or physical instructor. For example, if you are a sedentary person or need to do rehabilitation, the mini band will be very efficient to increase strength gain.
The mini band is also very beneficial for providing stability during some activities, such as squatting, for example. However, if you train frequently and seek muscle hypertrophy, experts recommend that you use the elastic band as an adjunct. In other words, in this case, you'll have more success training with weights and using the mini band as an aid. That's because, by interspersing your training with the use of the mini bands, you'll also avoid knee, hip and ankle joint injuries.
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, lower back and pelvic region. Not to mention that because it's so thin and the material is made of latex, 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 movement;
- Stronger joints, which helps to prevent injuries.
In addition, research has concluded that the mini band helps keep your knees aligned, also preventing ligament pain.
Does the mini band help me to lose weight?
So, even though the mini band alone cannot be considered responsible for the process of losing weight, it acts as a participant in this process. If you combine a healthy diet and lifestyle with a variety of physical activities, the use of a mini band can contribute not only to muscle definition, but also to weight loss.
What care should you take with the mini band?
- To avoid tearing, leave aside rings, long nails and rough tennis soles which may damage your mini band.
- To avoid drying out the material of the band, store it or protect it from direct sunlight and heat.
- Clean the mini band with soap and water and when dry, apply talcum powder to protect it from humidity and sweat.
What are the risks of using the mini band?
As with all physical exercises, the use of the mini band also requires attention to exaggeration, intensity and lack of rest.
In addition, experts warn that it's necessary that you give your body a rest, with a break between one workout and another of 48 hours. By doing this, the muscle fibres can recover for a new workout. That's why it's recommended not to use the mini band more than three times a week and on non-consecutive days.
What are the advantages of the mini band?
Due to its versatility, the mini band can be used to work all the muscle groups in the body and can be interspersed 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.
Another advantage, as far as rehabilitation is concerned, is that the use of the mini band helps improve balance and endurance, prevents falls, corrects posture and improves the mobility and ﬂexibility of the body. The disadvantage is the risk of damage and injury if you use the mini band without respecting the rest time and the intensity of the exercises. Below you will find the main advantages and disadvantages of the mini band:
How much does it cost?
Where to buy them?
Purchase Criteria: What you should consider before choosing the mini band
As we have seen, there are different types of mini band and each one guarantees a different result, according to your training goal. So, to get the expected result, it is very important that you know the technical characteristics that differentiate one model from another. To help you choose, we have selected the main factors that should be taken into account before buying the ideal mini band:
Below, we will explain each of these factors in detail for you to make the best decision and invest in the best mini band.
The first factor you should look at before buying your mini band is the size of the elastic band. This is because there is a wide variety. In general, the sizes of the elastic bands are defined according to the degree of difficulty and resistance. But since this is not a rule, you should know the size of the mini band before you buy it, since this will affect your physical activity.
Check, especially, the length and thickness of the mini band before buying the elastic band, as there is no standard.
Generally speaking, the mini band measures vary, especially in length and thickness. For example, you might find a low-difficulty band measuring 25 cm long, 5 cm wide and 0.4 cm thick, or 52 cm long, 5 cm wide and 0.5 cm thick. The same goes for the models with a higher degree of resistance. The choice will depend on the type of training you will be doing.
As we've seen, in general, the size of the mini band goes with the degree of difficulty. But since this can vary by brand, you should also check the mini band's resistance. You'll find bands with resistance ranging from light to heavy, which can also be expressed in kilos. A mini band may have resistance ranging from 2.5 kg to 12 kg. The higher this value, the harder the exercises will be to perform. Experts recommend that you always start with the mini band at a light to medium level. As time goes by, you can train with the strong level mini band.
Another information you will find is that the mini band is divinity in colours. In general, each colour represents a different dimension and degree of difficulty. But as this can also vary by brand, it's important that you don't base your choice solely on the colour of the elastic band. Still, in general, we can relate the following colours to the level of difficulty in this way:
- Yellow: very easy
- Red: Easy
- Green: Medium
- Blue: Medium strong
- Black: Strong
- Silver: Extremely strong
- Gold: Ultra strong
Silver and gold colours are used in high performance sports.
Finally, assess how you will use the mini band, on which parts of the body and with what intensity on each one. This is because you can buy the mini band in two ways: unit or kit. Your decision here will directly influence the result of your workout.
A mini band can only be functional for working a specific part of the body. But it may not be enough for a complete and progressive workout. A kit is usually the most cost-effective option, as it includes three to five mini bands with different degrees of difficulty.
(Featured image source: Dean Drobot/123rf)