Resistance bands exercises have been used for almost a century. It originally was used as a fitness technique, but eventually progressed to be used as a rehabilitation device.  Today it is used commonly in both fitness and rehabilitation facilities around the world.

Resistance bands and free-weights resistance (such as barbells and dumbbells) have several similar properties:    both provide some form of resistance,  both allow a free range of motion ,  both allow variable speed of movement, and  both allow progressive resistance.     All four of these properties are critical for the benefits offered by effective resistance-training programs.

Despite the similarities between resistance bands and free-weight resistance, people would assume, due to the lightweight and “flimsy appearance of resistance bands, that free weights are clearly the better resistance equipment. 

However, studies have shown that muscle activity and peak load during resistance bands exercises are similar to free-weights resistance exercises. This means that when comparing the same exercises performed with resistance bands or with free weights, the amount of muscle fibers activated are similar and the amount of force provided by the muscle fibers are similar.

Both  resistance bands and free-weights resistance  increase muscle strength,  muscle tone, size and decrease body fat.

Another unique benefit of resistance bands that free weights resistance does not offer is linear variable resistance. What this means is that, as the range of motion of the exercise increases, the resistance provided by the resistance bands equipment increases. For example, when doing a biceps curl, as you curl your hand up toward your shoulder, the resistance of the band increases. This is due to the physical properties of the resistance bands material. As its length increases (from being stretched), it provides more resistance. One of the benefits of this is that as the range of motion increases and the resistance increases, the number of muscle fibers that are being used in the exercising muscle increase. The more muscle fibers being used, the greater the adaptations in muscle strength that can be achieved with the training program. This benefit is not offered by free-weights resistance.

​Another reason linear variable resistance, as provided by resistance bands, is beneficial is due to what is known as the strength curve of muscles. The linear variable resistance provided by resistance bands better mimics the strength curves of most muscles. A strength curve refers to the way a muscle’s or muscle group’s strength changes over a range of motion. Because of their anatomy, most muscles increase in strength over the range of motion until a certain point. Again using the biceps curl as an example, as you curl the hand toward the shoulder, the muscle gets stronger up until about the halfway point of the range of motion. Thus, the biceps muscle is weakest at the start of the exercise and strongest at the halfway point of the exercise. When doing a biceps curl with a free weight, the individual is limited to how much resistance he can use by how strong the biceps are at the beginning of the exercise (its weakest point). That means that during the biceps curl, the muscle is not receiving adequate resistance when the muscle is at its strongest point in the range of motion. When performing a curl with resistance bands, however, the resistance increases as the range of motion increases. This means the muscle is receiving greater resistance at its strongest point in the range of motion and therefore is receiving more adequate resistance to better stimulate strength adaptations.

Many individuals using resistance bands report that they can feel a difference, such as a stronger burn in the muscles and greater muscle fatigue, as compared to when they use free weights. This is due to the linear variable resistance that the resistance bands equipment offers. This allows a greater number of muscle fibers to be used and taxed throughout the range of motion. Anecdotal evidence aside, research studies also confirm this difference. One study performed at Truman State University (Kirksville, MO) found that athletes who included resistance bands bench press training in their regimens had a significantly greater increase in bench press strength and power as compared to those who only utilized free-weight resistance training.

​The research performed on resistance bands suggests that not only does resistance bands offer similar benefits to free-weight resistance, but it actually has several benefits that outweigh (pun intended) those of free weights.

This means that a program using resistance bands can provide similar benefits to a program that uses free-weights resistance, such as increased muscle strength, increase muscle tone and size, and decreased body fat.

In addition, a program that uses resistance bands can also provide benefits that are not offered by free-weight resistance programs, such as more functional strength, better injury prevention, greater ability to change muscle emphasis during exercises, greater muscle power development, and easier use.

This table shows the specific benefits of resistance bands and free-weights resistance:

References:   References 1. Aniansson, A. P., et al. Effect of a training programe for pensioners on condition and muscular strength. Archives of Gerontology and Geriatrics 3:229-241, 1984. 2. Boyer, B. T. A comparison of the effects of three strength training programs on women. Journal of Applied Sport Science Research 4(3):88-94, 1990. 3. Ebben, W. P. and Jensen, R.L. Electromyographic and kinetic analysis of traditional, chain, and elastic band squats. The Journal of Strength and Conditioning Research 16(4):547-550, 2002. 4. Fornataro, S, et al. Investigation to determine differences in strength gains using Thera-Band at fast and slow training speeds. Physical Therapy 74(5):S53, 1994.. 5. Heinecke, M., et al. Comparison of Strength Gains in Variable Resistance Bench Press and Isotonic Bench Press. The Journal of Strength and Conditioning Research: 18(4): e361, 2004. 6. Hughes, C. and Page, P. Scientific Basis of Elastic Resistance. In The Scientific and Clinical Application of Elastic Resistance (Page, P. and Ellenbecker, T. S. eds) Human Kinetics, Champaign, IL: 3-14, 2003. 7. Matheson, J. W., et al. Electromyographic activity and applied load during seated quadriceps exercises. Medicine & Science in Sports & Exercise 33(10):1713-1725, 2001. 8. Mikesky, A. E., et al. Efficacy of a home-based training program for older adults using elastic tubing. European Journal of Applied Physiology and Occupational Physiology 69(4):316-320, 1994. 9. Page, P. A. Posterior Rotator Cuff Strengthening Using Theraband(R) in a Functional Diagonal Pattern in Collegiate Baseball Pitchers. Journal of Athletic Training 28(4):346-354, 1993. 10. Schulthies, S. S., et al. An Electromyographic Investigation of 4 Elastic-Tubing Closed Kinetic Chain Exercises After Anterior Cruciate Ligament Reconstruction. Journal of Athletic Training 33(4):328-335, 1998. 11. Stoppani, J. Encyclopedia of Muscle & Strength. Human Kinetics, Champaign, IL. 2005. 12. Treiber, F. A., et al. Effects of Theraband and lightweight dumbbell training on shoulder rotation torque and serve performance in college tennis players. American Journal of Sports Medicine 26(4):510-515, 1998. 13. Wallace, B. J., et al. Effects of elastic bands on force and power characteristics during the back squat exercise. The Journal of Strength and Conditioning Research 20 (2): 268–272, 2006.

As we ring in the new year, we are sharing everything you need to start the new year strong. From keeping your New Year’s resolutions going to Instagram-worthy meal prep to workout programs to eating plans to taking time for yourself, we have it all covered.

The   Mediterranean diet -- a diet heavy on vegetables and whole grains and lean on meat -- is once again at the top pf  top of an annual ranking of  best diets.
The eating pattern that emulates how people in the Mediterranean region have traditionally eaten, with a focus on foods like olive oil, fish and vegetables, was named best diet overall for 2020 in   U.S. News & World Report's annual ranking.
The Mediterranean diet was also named best diet for healthy eating, easiest diet to follow, best diet for diabetes and best plant-based diet.
"Researchers have known for decades that people who live in countries bordering the Mediterranean Sea live longer and suffer less from chronic diseases, which is a big deal," Angela Haupt, managing editor of health at U.S. News & World Report, told "The Mediterranean diet is an eating plan, not a structured diet, which means you’re on your own to figure out how many calories you should eat to lose weight and shape it accordingly."
"You’ll emphasize foods like fresh fruits and veggies, whole grains, seafood, legumes and flavorful herbs and spices, while cutting back on red meat, saturated fat and sugar," she said.
Another plant-based diet, the Flexitarian diet, made a big move this year on U.S. News & World Report's list. The diet is ranked number two (tied with DASH) on the best diets overall category for the first time.
"The idea behind the Flexitarian diet is really smart and easy to follow," said Haupt. "Follow a plant-based diet to the greatest extent that you can, but it’s totally fine to have that burger once in a while."

On the opposite end of the best diets list are the Whole30, Atkins and ketogenic diets. Those diets are among the most searched online but rank lowest on U.S. News & World Report's list because of their restrictions, according to Haupt.
"The experts who rate diets for U.S. News say there’s simply no need to cut out entire food groups, such as dairy or whole grains, and doing so could put you at risk of nutritional deficiencies," she said. "It also makes a diet particularly difficult to follow, which lowers the odds of lasting success."

The diets that ranked in the top five of this year's list -- Mediterranean, DASH, Flexitarian, Weight Watchers, Volumetrics, MIND and Mayo Clinic -- have consistently hovered near the top of U.S. News & World Report's rankings for the past several years. Haupt said that should be a big takeaway for consumers.
"The top-performing diets all have some common threads: they’re safe, sensible and based on sound science. You don’t need to wipe out entire food groups or follow lots of complicated rules in order to lose weight and keep it off, and most of the time, it’s better not to," she said. "Eat the foods you’ve always been told to eat, like fruits and veggies and lean protein, and cut back on saturated fat, sugar and red meat, and you’ll likely do OK."
Here is a breakdown of the diets that rounded out the top five in U.S. News and World Report's 2020 Best Diets Overall ranking.

The Mediterranean diet is an eating pattern that emulates how people in the Mediterranean region have traditionally eaten, with a focus on foods like olive oil, fish and vegetables.
U.S. News and World Report called the diet a "well-balanced eating plan" and pointed to research that suggests the diet helps   prevent some chronic diseases and increases longevity.
The Mediterranean diet emphasizes eating fruits, veggies, whole grains, beans, nuts, legumes, olive oil and flavorful herbs and spices; fish and seafood at least a couple of times a week; and poultry, eggs, cheese and yogurt in moderation,  according to U.S. News and World Report.
"Having a glass of wine is just fine, too," said Haupt. "On an average day, you might have smoked salmon for breakfast, or maybe a slice of whole-grain toast with half of a mashed avocado. Lunch could be gazpacho soup or a spiced lentil salad, and then for dinner, perhaps penne pasta with roasted cherry tomatoes, olives, capers and pine nuts."

​The  DASH diet, made up of low-sodium and healthful foods, was originally started by the National Heart, Lung, and Blood Institute (NHLBI) as a diet to help reduce blood pressure.
The   NHLBI publishes free guides on the plan so you can see if it is right for you.
The plan focuses on fruit, vegetables, whole grain, lean protein and low-fat dairy and eliminates foods high in fat and sugar-sweetened drinks and sweets, according to U.S. News and World Report.

The flexitarian diet encourages people to try alternative meat options, like tofu, but leaves room for flexibility if you can't quite fully give up meat. The diet was promoted by dietitian Dawn Jackson Blatner in a 2009 book that says you can reap the benefits of a plant-heavy diet even if you eat meat occasionally,  according to U.S. News and World Report.
This plant-heavy diet focuses on adding five food groups -- "new meat," fruits and vegetables, whole grains, dairy and sugar and spices -- to your diet, instead of taking foods away.
The "new meat" food group includes tofu, beans, lentils, peas, nuts, seeds and eggs, according to U.S. News and World Report.

​WW, formerly Weight Watchers, ranked in the top five for best diets overall and continued to hold the No. 1 spot for best commercial diets and best weight-loss diets for 2020.
The program, which is backed by Oprah Winfrey and recently signed on Kate Hudson as an ambassador, rebranded in 2018 with a new name, WW, and a focus on wellness.
WW's myWW program, launched late last year, uses details of members' food preferences and lifestyle to match members with one of three ways to follow the WW program, according to the company.
applies points values to foods, with higher points for foods high in saturated fats and sugars, and lower points for foods with high levels of protein.
WW offers its members support online and is well-known for its in-person group meetings.

​The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet, ranked fifth last year, is a hybrid of the top-rated DASH and Mediterranean diets.
The diet focuses on "10 brain-healthy food groups: green leafy vegetables in particular, all other vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil and wine," according to U.S. News and World Report.
Among the diet's requirements is eating three servings of whole grains, a salad and another vegetable daily, as well as a single glass of wine if desired.

The Volumetrics diet is described by U.S. News & World Report as "more of an approach to eating" than a structured diet.
Food is divided into four groups with the goal of eating more of categories one and two (fruits and vegetables, nonfat milk and broth-based soup, grains, low-fat meat, legumes) and less of categories three and four (meat, crackers, cheese, cookies, nuts, butter, oil, candies and chips).
"The point is to learn the Volumetrics philosophy and apply it where you can throughout the day," writes U.S. News & World Report. "See where you can replace a category four item (baked white potato) with a category one item (sweet potato), for example."

The Mayo Clinic diet focuses on a restructured food pyramid that emphasizes fruits, vegetables and whole grains,  according to U.S. News & World Report.
"In general, these foods have low energy density, meaning you can eat more but take in fewer calories," writes U.S. News & World Report. "Think of it this way: For about the same amount of calories you could have a quarter of a Snickers bar or about two cups of broccoli."

REFERENCE: https://healthlignetap.com ​

As soon as we hear the phrase “weight loss” the first thing that comes to our mind is hunger, restrictive diets, and excessive workout. However, most of the time, the person ends up breaking the diet and giving up on the whole diet program. There are some foods that are very rich in nutrients, which will provide you with the necessary daily intake of vitamins and significantly reduce your appetite, preventing you from feeling hungry. One of these foods is banana. Following are some benefits of including bananas in your diet.

Some of these ingredients may cause side effects or even complications to some dieters with particular health conditions. You may want to remove ginger and cinnamon from your smoothie recipes if you suffer from high blood pressure. These ingredients would make the hypertension worse. Also, pregnant women should limit their daily intake of ginger to 1 g a day. Talking to your doctor about your individual needs and conditions is important before starting a diet, or adding a particular ingredient to it.
The banana smoothie can be the best choice if you are a breakfast skipper because it won’t make you feel full, however, it will give you enough energy to start your day.
Keep in mind that to safely and surely reach your weight loss goals you have to make sure that you are having two elements; healthy eating and consistent exercise.

REFERENCE: https://healthlignetap.com ​

The amygdalin in apple seeds turns into deadly cyanide if the seeds are chewed or crushed. Basically, this serves as a defense mechanism for the fruit since cyanide affects the oxygen supply reaching the body cells, and might kill a person within a few minutes, if eaten in sufficient amounts.
Sure, the unintentional ingestion of one or two seeds won’t kill you, but might cause side effects, like dizziness, weakness, confusion, headaches, nausea, vomiting, and cramps. Swallowing the seed uncrushed is not a cause for concern, since it will pass through the digestive system undigested. Remember, the conversion to cyanide does not occur unless the seeds are crushed.

Apples produce a natural wax coating that producers wash off before sending them to the market. Plus, they use a synthetic wax instead to impart that glossy and firm look. This hides the age of apples and makes them look fresh.
Overall, this waxy coating is thought to be safe, but many people report certain health complications, like respiratory distress, ulcers, or infections, after eating an apple – and the wax may be responsible for that. What’s even more alarming is that this coating is used in organic and non-organic apples. Fortunately, there are some individual brands that avoid it. Do your research to find out if non-waxed apples are available in your location.

Modern food production harbors a number of hazards. That’s why we always opt for the most natural products in an attempt to preserve our health. But when it comes to unpasteurized apple juice or apple cider vinegar, the consequences may be severe.
A large number of people report being dangerously sick after the ingestion of E.coli and cryptosporidium, present in unpasteurized apple beverages. For this reason, children, older adults, pregnant women, and those with a weak immune system should drink pasteurized apple juice and cider, if they need to.
Bear in mind that when you drink the juice alone, you get pure sugar without the fiber to reduce it.

The Environmental Working Group classifies apples among the Dirty Dozen list of foods that contain high doses of pesticides. As a matter of fact, apples have been ranked at the top of the list for more than five consecutive years.
Due to the waxy coating, pesticides are hard to wash off the fruit. Therefore, try to swap conventional apples with organic apples, though they can be highly expensive!
You should be fully cognizant of the fact that pesticides can be toxic and might cause several health issues, including allergy, respiratory tract irritation, nausea, diarrhea, headache, fatigue, loss of consciousness and seizures.

While many people think that eating apples promotes a healthy lifestyle and supports their weight loss objectives, it may come as a surprise that this fruit might not help you lose weight. Moreover, it stops you from shedding those extra pounds you’ve been working hard to lose.
The reason behind this is that apples feature many carbs. Even though they are not simple carbs that cause your blood sugar to climb, they offer ready fuel for energy that the body does not require to burn fat. Besides, the fiber in apples may cause bloating and gas, making you look heavier than you are.

REFERENCE: ​https://healthlignetap.com