How appropriate is the resistance of the fitness resistance band
The resistance value of the resistance zone is often indicated in pounds (lb) and kilograms (kg). A pound is a British unit of weight. One pound is about 450 grams, or 0.45 kilograms or 9 Liang.
Considering that the main function of the resistance zone is to increase the exercise load, which is the same as dumbbells, barbells, and other instruments, we can use the weight value of dumbbells, barbells, and other traditional anaerobic instruments to measure the resistance value of the resistance zone.
Taking the rubber resistance band with the thickness of 4.5mm and width of 13mm as an example, the resistance in normal use is 15 pounds, which is basically equivalent to the dumbbell weighing 7kg. It can be used for entry-level strength training of shoulder, waist, abdomen, and other parts; After folding, it can provide 30 pounds of resistance, and can carry out class strength training for the above parts.
Taking the rubber resistance band with a thickness of 4.5mm and a width of 21mm as an example, the initial resistance is 20 pounds. After folding, it can provide 40 pounds of resistance. It is mostly used for entry-level strength training of large muscle groups in the legs, chest, and arms.
Please note that the above two specifications are only the entry-level models of the resistance belt, and the resistance belt with the width of 32mm, 45mm, 64mm, 83mm, and 102mm goes up. Its conventional resistance can reach 45, 50, 65, 85, and 120 pounds respectively. The folded resistance can also be doubled. It is often used by advanced and professional fitness enthusiasts for strength training of large muscle groups.
A simple rule of pounds
Dumbbells and barbells are better known than fitness resistance bands. Many people choose to use resistance to bring fitness. Their original intention is to replace heavy dumbbells and barbells.
In order to select the appropriate resistance band in pounds, here is a simple rule: Please select the resistance band equivalent to the currently applicable dumbbell or barbell pounds. For example, if you are using a 5 kg dumbbell for side lift training and feel that the weight is just right, please give priority to the resistance band of about 11 pounds (5 / 0.45 = 11.1 pounds) when selecting the resistance band; If you want to use the resistance belt to assist the pull-up, and you can only pull up 2-3 times at present, please choose the resistance belt with the resistance equivalent to one third or one-quarter of your weight to ensure that the number of pull-ups can reach about 10 times.
Obviously, with the same price, the longer the resistance band, the better (it can be folded or used in sections).