If you own a Peloton bike or Tread, you might be wondering how to use Peloton resistance bands. These versatile tools are a fantastic way to add strength training to your routine, and this guide will show you exactly how to get started.
They’re simple, effective, and store easily, making them perfect for any home gym setup. Let’s look at how you can incorporate them into your workouts safely and effectively.
How to Use Peloton Resistance Bands
First, it’s important to know what you’re working with. Peloton sells two sets of resistance bands: a Medium/Heavy set and a Light/Medium set. Each set includes two loop bands of different tensions. They’re made of durable, latex-free fabric and are color-coded for easy identification.
Getting Started: Safety and Setup
Before you begin, always inspect your bands. Check for any nicks, tears, or excessive stretching. Using a damaged band can lead to it snapping, which is a safety risk. Ensure you have a clear workout space free of sharp edges or furniture that could damage the bands.
Choose the right band for your exercise. The general rule is to use a heavier resistance for lower-body exercises (like squats) and a lighter one for upper-body moves (like shoulder presses) or if your just starting out. It’s better to start too light and work your way up.
Basic Upper Body Exercises
Resistance bands are excellent for building strength in your arms, back, and shoulders. Here’s a few fundamental moves to try.
* Banded Rows: Sit on the floor with your legs straight. Loop the band around your feet and hold an end in each hand. Keep your back straight as you pull the bands towards your torso, squeezing your shoulder blades together.
* Overhead Press: Stand on the center of the band with your feet hip-width apart. Hold the ends of the band at shoulder height, then press straight up overhead. Control the movement on the way down.
* Banded Pull-Aparts: Hold the band straight out in front of you with both hands, about shoulder-width apart. Keeping your arms straight, stretch the band by pulling your hands apart towards your sides. This is great for your upper back.
Essential Lower Body Work
Your glutes and legs will feel the burn with these simple banded exercises. The constant tension from the band makes movements more challenging.
* Glute Bridges: Place the band just above your knees. Lie on your back with knees bent and feet flat. Push through your heels to lift your hips towards the ceiling, squeezing your glutes at the top. The band adds resistance to keep your knees from splaying.
* Lateral Walks: Place the band around your ankles or just above your knees. Get into a slight squat position. Take small, controlled steps to the side for 10 steps, then return. This really targets the outer hips.
* Banded Squats: Stand with your feet shoulder-width apart, with the band placed just above your knees. As you lower into your squat, push your knees outward against the band’s resistance. This helps maintain proper form.
Incorporating Bands into Your Peloton Classes
Many Peloton strength classes, especially those labeled “Arms & Light Weights” or “Lower Body,” are designed to use resistance bands. Instructors will guide you on when to grab your bands and which color to use. You can also add bands to other classes for extra challenge. For example, use a light band during a bodyweight strength class to increase the intensity.
Creating Your Own Full-Body Circuit
You can build a complete workout with just your bands. Try this simple circuit, performing each exercise for 45 seconds, followed by 15 seconds of rest.
1. Banded Squats
2. Banded Rows
3. Glute Bridges
4. Overhead Press
5. Lateral Walks
6. Banded Pull-Aparts
Rest for one minute after completing all six exercises, then repeat the circuit 2-3 more times. This is a efficient way to get a total-body workout in under 30 minutes.
Care and Maintenance Tips
To make your bands last, proper care is key. Always store them in a cool, dry place away from direct sunlight. Don’t leave them stretched out for long periods of time. Clean them occasionally with a damp cloth and mild soap, but avoid harsh chemicals. Never knot or tie your bands, as this weakens the material.
If you find your bands are rolling up during exercises, this often means your not using the correct tension. Try a heavier band that can stay flat against your skin or clothing. Wearing leggings or long shorts can also help prevent rolling.
Common Mistakes to Avoid
Even with simple equipment, its easy to develop bad habits. Here’s what to watch out for.
* Using Too Much Resistance: Starting with a band that’s too heavy forces you to use momentum instead of muscle control. Focus on slow, steady movements.
* Not Checking Form: Because bands provide variable resistance (harder at the peak), people often compromise their posture. Use a mirror or record yourself to check alignment.
* Letting the Band Slack: Maintain tension on the band throughout the entire range of motion for the best results. A slack band means your muscles aren’t working as hard.
* Forgetting to Breathe: It’s common to hold your breath during exertion. Remember to exhale during the hardest part of the move (the press, the pull) and inhale on the release.
Frequently Asked Questions (FAQ)
What are the Peloton resistance band colors and levels?
Peloton bands come in four colors denoting tension: Light (Blue), Medium (Red), Heavy (Green), and Extra Heavy (Black). They are sold in two sets: Light/Medium and Medium/Heavy.
Can I use other brands of resistance bands with Peloton classes?
Absolutely. Any similar loop-style resistance band will work just fine. Just match the tension levels as best you can to what the instructor recommends.
How do I stop my resistance bands from rolling?
Ensure the band is flat against your body before starting the exercise. Using a band with the correct tension is crucial—a too-light band will roll more. Wearing it over clothing can also provide more grip.
Are Peloton bands good for beginners?
Yes, they are an excellent tool for beginners. Start with the Light/Medium set to learn proper form without too much strain. The bands are very adaptable to different fitness levels.
What’s the difference between loop bands and tube bands with handles?
Peloton’s are loop bands, which are typically better for lower body exercises and physical therapy moves. Tube bands with handles are often used for exercises that mimic cable machine movements, like chest presses or tricep pushdowns. Loop bands are generally more versatile for full-body workouts.
How long do Peloton resistance bands typically last?
With proper care, they can last for years. Avoid over-stretching them, keep them away from sharp objects, and clean them gently. Regularly check for signs of wear like thinning or small tears.