# Resistance bands A resistance band is a versatile workout tool. It can be used to perform all types of exercises (upper and lower body), it’s perfect for strength training and for doing cardio workouts. Bands come in a vast array of sizes and few different types. The materials could differ and so will the resistance that these deliver. ![](https://4010995151-files.gitbook.io/~/files/v0/b/gitbook-legacy-files/o/assets%2F-LFX3mJ9l9NSSXSSdU5e%2F-LJ3QLMqBQlzbHJwAhDH%2F-LJ3QQLd5VPhjfTC0nYW%2FResistanceBands_cover.JPG?alt=media\&token=e8a78d07-1ed2-45b8-a3b7-0bd7f2d0486e) ## BENEFITS * Simple, effective, affordable * Compact and lightweight * Multi functional (replace the gym thus perfect when traveling) {% hint style="warning" %} Different color represent different resistance of the band. Since there is no unified system, you need to check the resistance brand wise. {% endhint %} | *Number on picture* | *Type* | *Description* | | ------------------- | --------------- | ------------------------------------------- | | 1 | Resistance tube | rubber tube with fixed handles on each side | | 2 | Flat band | super flat rubber in rectangle shape | | 3 | Loop band small | rubber - latex closed loop (small version) | | 4 | Loop band big | rubber - latex closed loop (big version) | ## TUTORIAL 1. Pick up your band 2. Chose exercise and perform it 3. Adjust the resistance if needed ![](https://4010995151-files.gitbook.io/~/files/v0/b/gitbook-legacy-files/o/assets%2F-LFX3mJ9l9NSSXSSdU5e%2F-LJ3QLMqBQlzbHJwAhDH%2F-LJ3QWAwLOVQuWTfX61Y%2FResistanceBands_tutorial.jpg?alt=media\&token=17c0f3d8-869b-4bce-a11e-93b81a2742c2) ## EXAMPLE {% embed url="" %} ## RESOURCES [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5140827](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5140827/)\ \