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Resistance Bands: A Primer

25th February 2021

25th February 2021

By Shivraj Bassi

If you’ve ever wondered what those colourful, stretchy, fun-looking things are in a bucket in the corner of the gym are, you’ve come to the right place. Resistance bands are a simple and low-impact way to exercise, they’re very versatile and affordable, and they can be used anywhere. In short, these bands are something you should definitely consider adding to your exercise regime. 

What are resistance bands?

At their most basic, resistance bands are simply large rubber bands. Made of extra-stretchy and flexible rubber, they come in a seemingly endless series of sizes, colours, strengths and permutations, meaning there’s a resistance band for every exercise and body part out there. An exceptionally flexible and adaptable way to work out, they’re suitable for anyone, of any age or fitness level, at any time. 

Resistance bands are ideal for using when you’re injured, as they’re effective at helping people to gradually build up their strength, often moving from one strength of band to another as they get stronger. This means resistance bands are also the perfect way to warm up for your workout in a gentle, controlled way. 

One of the main benefits of resistance bands is how they’re great at building muscle endurance and helping to even out muscle imbalances, as they’re designed to train your muscles to last longer and perform better under strenuous conditions. 

Why are resistance bands good to use and how do they work?

Simply put, resistance bands create resistance in order to get full muscle fibres recruitment - or, to work all of your muscle fibres as hard as possible. When you pull resistance bands with both hands, hold one between your ankles or keep one balanced around your thighs when you squat, the bands are forcing your muscle fibres to contract. This increases not only your muscular strength, but your bone strength. 

While it’s eminently possible for resistance bands to make up an entire workout, they’re best used as part of a variety of exercises. Our bodies work best when they do a wide range of things, which means changing up not only the type and length of workouts you do, from yoga cardio, but changing up the tools you use as well. Always hop onto the treadmill at the gym without considering other options? Resistance bands are a great thing to add to your roster. 

You’ve also probably seen athletes using resistance bands, often as a stretching tool to add resistance or to support limbs both before and after exercising.

How to use resistance bands

Photo by Geert Pieters on Unsplash

There are multiple kinds of bands for multiple types of exercise, and it’s important to choose the right one for your workout. The mostly commonly used resistance band are flat bands. Inexpensive, they have no handles or grips and come in many different levels of resistance. 

What you might not know is that resistance bands tend to be colour coded depending on their strength. Typically the lighter the colour the lighter the resistance, and the darker the colour to more resistance the band has. You can also tell how sore your arms are going to be the next day - or how strong the band is - by how narrow or wide it is. The narrower the band, the less resistance it has. 

Another common type of resistance band is the pull-up band. The main difference between these and flat bands is that they’re thicker, and so have more potential when it comes to muscle-building ability as they have more resistance. This gives them a certain advantage over flat bands. 

There are also resistance tubes - the clue’s in the name that they’re tube-shaped rather than flat - which often come with handles at either end, figure-eight bands and lateral resistance bands. 

Resistance bands mistakes

While resistance training is simple, there are some mistakes which are commonly made. All the movements you make must be controlled, otherwise you won’t get the full benefits of the band. You should be in control of the bands at all times, rather than vice versa. Don’t minimise the amount your muscle is contracting by concentrating the tension on the band rather than on your body. 

It’s also very important to make sure you’re using the right resistance band for the right types of exercises. This means not only not using a small, light band for an exercise which needs a more intense one, but not using a heavy band in an area where this could cause injury or discomfort. An example of this would be using a thick, strong band for an exercise above the ankles, for a leg raise. Not only would this limit range of movement, but could cause stress in the hip area, leading to possible negative consequences. 

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When it comes to improving your fitness levels, lifestyle and nutrition are key. From the number of hours of sleep you get each night to your daily nutrition and everything in between, each is as important as the other. This extends to finding the right protein powder to fuel your workout routine. Yet today more than ever, what goes into that shaker bottle now goes beyond macros and muscle; more and more people are asking themselves – ‘how does this protein powder align with my religious values and beliefs?’ While we’ve spoken before about our clean, research based and ethically sourced ingredients here at Innermost, this time we want to get a little more specific with a focus on halal and halal protein powder. With so many voices and fluff information around, it can be difficult to know exactly what protein is and isn’t halal friendly. That’s why we’ve put together this nifty guide. We’re going to break down all the myths and everything you need to know about halal protein. What you should be looking out for, what makes proteins like whey halal friendly as well as the benefits that halal friendly protein can offer to your body.  Right, let’s get into it. What is halal protein? I’m sure most of you are already aware of halal, but for the 1% of you that might not be, let’s take a step back and ask: what is halal protein? Halal – meaning ‘permissible’ in Arabic – refers to any food product that complies with Islamic dietary laws as stated within the Qur’an and Islamic jurisprudence. This makes it a core element of Islamic faith and a key cornerstone of their commitment to leading a pure and disciplined life under the guidance of Allah. Some of the key guidelines for halal foods include: Halal friendly ingredients – certain ingredients are not permissible under a halal diet, including pork (and any byproducts), alcohol and blood. Other animal products can be halal as long as they are killed in accordance with the ethical treatment guidelines below. Ethical treatment of animals – For non-pork meats to be considered halal, animals must be treated humanly and responsibly during their life. This includes: Having access to clean water and nutritious food. Being raised in a free-range and stress-free environment. Not being subjected to cruelty, abuse, or unnecessary suffering. The process of killing any animal must also be quick and humane to be considered halal, with any suffering kept to the complete minimum. Importantly, to be considered halal, the name of Allah must be pronounced during the humane killing to ensure the sanctity of life is recognised throughout the process. No cross contamination - During the preparation process, halal foods must never come into contact with non halal foods. This means no cross contamination between preparation surfaces, equipment used, the handling of foods and storage. As such, ingredients such as milk can be halal however it depends on the production process and if additional non-halal additives (such as gelatin) are added. So, what does this mean for protein?  Essentially any animal protein is halal as long as it adheres to the guidelines we’ve mentioned. The best way to tell is that products – such as Innermost proteins - will be certified halal friendly on the packaging. Is protein powder halal? So, with that said you might be wondering: is my choice of protein powder halal? The truth is that protein powder can absolutely be halal, however it entirely depends on the ingredients used as well as the overall production process. Common protein sources like whey, casein, egg white, and plant-based proteins (such as pea, soy, or rice) can all be halal if they are sourced and manufactured in compliance with halal standards. While many of the larger brands do not meet these standards and cannot claim to offer halal protein, our range of Innermost protein powders and supplements are all certified halal, emphasising our dedication to ethical sourcing our use of clean sourcing without additives. From our pea protein fuelled (and vegan) The Health Protein, The Fit Protein, to our whey protein powered The Strong Protein and The Lean Protein, all our products are sourced in a halal-compliant manner. Benefits of halal protein powder You hear it all the time when it comes to ethical and dietary beliefs – ‘a vegan diet isn’t good for you’ or ‘a vegetarian mix can’t possibly have the nutrients you need. The reality is, that adhering to these sorts of values within your fitness routine and diet can have great benefits for the body. Halal protein powders are no different; they offer a range of benefits for individuals who are conscious of both their health and dietary requirements. Just some of the benefits of halal protein powder are: Clean ingredients: With halal protein powders, you can be confident that there will be no harmful or questionable ingredients/ additives such as silica. What does this mean? Your body has an easier job digesting and absorbing all the good stuff, ensuring you get the most out of your supplements. Quality protein: Halal protein powders use complete protein sources, ensuring your body gets all the amino acids it needs for effective muscle repair and growth.  Ethical production: We’ve mentioned plenty of times already, but that’s just how key ethical and clean production is to making protein halal. By avoiding things such as additional additives and cross contamination, your body is fuelled with a safer and more trustworthy supplement. Supports fitness and wellness goals: Whatever your fitness goals; halal protein has you covered. From building muscle to losing weight, the absence of excess sugars or fillers ensures you are best placed to smash your targets. Common misconceptions about halal protein powders With so much noise and no real answers around halal proteins, we thought it would be helpful to list of some of the key misconceptions regarding the diet and what the actual truths are. All vegan protein powders are halal Given that so much of halal is driven by animals and their ethical treatment, you might just assume every vegan protein powder is halal because it is made of.. well, plants. The reality however is that vegan proteins aren’t necessarily halal – it all comes down to the production process. While Innermost vegan proteins are proudly halal certified, other protein powders can be produced with alcohol-based flavourings, non-halal emulsifiers, or might be processed in facilities that handle haram products – leading to cross contamination – not good! Is whey protein halal? On the other side of the spectrum, whey protein – being a byproduct of milk – is generally considered to be haram. Again, the truth is that whey protein can be halal provided that the milk is taken from cows that were treated ethically and within halal principles. Today, there are many halal-certified whey protein powders that are safe and effective for Muslim consumers. Halal certification doesn’t matter There is often an assumption made that if the ingredients look clean then the protein must be halal – regardless of certification. The truth is that what makes something halal goes beyond ingredients. Production and sourcing our also key factors that many companies do not consider. With halal certification on your favourite protein powders, you can be sure that every step—from sourcing and production to packaging and distribution—has been reviewed and approved according to strict halal standards.  Is Innermost protein powder halal? In short, yes. We at Innermost make it our mission to not only aid in muscle growth and recovery, but also to create protein supplements that are ethically sourced and rigorously tested to ensure individuals of any faith can smash their fitness goals.  Unlike competitors, our proteins are clean and built with the highest quality of ingredients and free from unnecessary additives and artificial ingredients.   We are proud to say that all our products are officially halal certified making them a suitable choice for those following the halal beliefs. This certification ensures that all ingredients and manufacturing processes meet Islamic dietary laws, with no use of haram substances such as pork derivatives or alcohol. With this in mind, why not check out our range of Innermost supplements to find out more about our halal proteins?     Read more
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