We usually associate muscle workouts with dumbbells, barbells and machines. But what about those colorful rubber strips that are hanging on the wall at the gym?
Resistance bands are the Rodney Dangerfield of strength training equipment – too often they “get no respect.” Why? Because they are considered relevant only when rehabilitating an injury or as a substitute for those who are too frail to use “real” weight.
“Not so,” says Howard Waldstreicher, owner of Half Hour Power fitness studio at Lowry. “The body does not know if it is lifting a dumbbell or a band. It just knows it is being stressed by an outside force.”
Resistance bands are more utilitarian than they get credit for – and they’re easy to travel with because they take up little space in your luggage – so it might be time to spice up your workout with bands.
Why do we need bands at all? It’s smart to work our muscles. Regular workouts are good for the bones and heart, help with weight loss, improve blood lipids (cholesterol), help control diabetes, improve balance, circulation, coordination and may even lower blood pressure.
There are types of bands and styles for using them to suit a variety of exercise needs and challenges, including:
- Elastic bands are flat, wide, and cut off of a roll to whatever length necessary. These are most frequently used by physical therapists for clients during rehabilitation. They can be outfitted with handles, knotted and gripped directly with the hand, or tied onto stationery objects.
- Rubber tubing bands come in multiple resistance choices that are fitted with handles for ease of use.
- Flex bands are manufactured in a 42-inch continuous loop and look like gigantic rubber bands.
In general, bands stretch and move in any direction that the human body can move. This creates an opportunity for unlimited variety, flexibility and stimulation. While most equipment in a gym (be it a machine or a free weight bench) keeps the body stationary so that muscle groups can be worked in isolation, bands allow movement that is more akin to moves we do in real life.
“The body is a total chain reaction, not a single muscle contraction,” says Wald-
streicher. “Bands strengthen muscle while stretching it, which feels good. This is what our body was designed to do.”
More reasons to use bands
- Freedom of motion. Bands can be used to work all muscles in the body, allowing the simulation of virtually any sports movement (jumping, punching, running, pulling, twisting). Depending on the level of resistance supplied by the tube, these movements can closely mimic the real-time performance speed of those actions as well.
- Variety of muscles in play. Weights tend to focus on the major muscles at the expense of the stabilizing muscles. Since the smaller, stabilizing muscles (such as the muscles of the core) are key to preventing injury, performing exercises that put these muscles into play (along with the major muscles) is advantageous.
- Versatile and portable. Bands take up little space so they can be set up at home or taken in a suitcase for travel.
- Inexpensive. An elastic tube with handles can be purchased for as little as $10. For about $50, you can have enough resistance variety to create a complete, total body workout.
How to use bands
Bands can be set up to mimic every move currently performed with dumbbells, barbells and machines. They can be attached to a hook on the wall, held with a door by a door hook, slung under a weight lifting bench, held down with the feet, or anchored in many other ways.
Paige Waehner, ACE certified personal trainer, author, and freelance writer, points out the following factors that everyone should be aware of when working with bands:
- The resistance feels different.
When you use free weights, gravity decides where the weight comes from, so you often get inconsistent resistance. With bands, the tension is constant during each phase of an exercise, which makes it feel harder. - Resistance bands challenge in a different way than machines or free weights.
With weights, you know exactly how much you’re lifting. With bands, you’re in charge of the tension by shortening or lengthening the band.If you do the exercises with proper form and tension, your muscles can’t tell the difference between free weights or resistance bands.
It’s all about firing your muscle fibers. Plus, bands offer more of a challenge because you can create the resistance from all directions – the sides, overhead, below, etc.
- Don’t be afraid to learn a new thing.
It can be confusing trying to figure out how to use a band. Keep in mind that you can perform the same exercises as you do with free weights – the difference lies in positioning the band. For example, you can stand on the band and grip the handles for biceps curls or overhead presses. You can attach it to a door and do lat pulldowns or triceps pushdowns. You can wrap the band around a pole for chest exercises or shoulder rotations. The possibilities are endless.Training with flex bands
Flex Bands are not as popular as elastic bands or tubes, but trainers are catching on to their versatility and effectiveness. The large rubber bands are used for stretching, explosive training moves known as plyometrics (for tennis, jumping, running), weight loss, and, of course, for improving strength.
“I train everyone like an athlete,” says Waldstreicher of Half Hour Power. Each class includes work on flexibility, body rhythm and power, explosiveness, functional strength (as opposed to gym strength) and even exercises targeted to such specific sport needs as golf or tennis.
Linda J. Buch is a certified fitness trainer in Denver and co-author of “The Commercial Break Workout.” Write her at ljbalance@aol.com
How to use bands for your workouts
Instruction on resistance bands is widely available. Many teachers incorporate them into their fitness classes, personal trainers can show you exercises, and books and DVDs can be used as guides.
Form isn’t as important in using bands as it is in lifting weights, making it easier to learn to use them, according to Howard Waldstreicher of Half Hour Power fitness studio.
Beginners:
Perform one set of eight-12 repetitions of each exercise with very light-weight bands two to three times a week, with at least one day of rest between workouts.
Intermediate:
Two sets of eight-12 reps using light-medium weight bands, two to three times a week with at least one day of rest in between.
Advanced:
Two-three sets of eight-12 reps using medium-heavy weight bands, two to three times a week with at least one day of rest in between.
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Sources
Half Hour Power classes
at 130 Rampart Way, and DVDs, $24.95, halfhourpower.com
“The Resistance Band Workout Book”
by Ed McNeely (Burford Books, 2006, $16.95)
SPRI Bands:
spriproducts.com, 800-222-7774
Thera-Band:
thera-band.com, 800-321-2135
Perform Better:
performbetter.com, 888-556-7464
KorFlex
Strength Training and Physical Therapy:
korflexfitness.com, 310-828-8062
FLEX BAND
by Jump Stretch: flexbandonline.com,
800-314-8064
For a guide to band exercises, check out Paige Waehner’s “Total Body Resistance Band Workout,” and photos of exercises can be found at:
Chest Press:
Place the band under a bench, aerobic step equipment or stability ball. Lie face up, holding one handle in each hand. Begin with elbows bent and level with shoulders. Contract the chest to push the bands up toward the ceiling.
Lat Pull (back):
Hold one band with both hands, equidistant from the middle. Raise the band overhead. Pull the hands apart as you also pull the band toward the chest. (Adjust hands closer to increase tension.) Pull the shoulders back and the band out while bringing the elbows toward the rib cage. Lift the arms back overhead to repeat.
Overhead Press:
Stand on a band holding one handle in each hand. Begin with arms bent in a “stick ’em up” position, wrists straight and core braced. Push arms overhead to straighten arms (keeping elbow soft) and lower back down.
Triceps Extensions:
Hold the band handle in the right hand at shoulder level with right arm bent so that it’s in front of the chest. The left arm will hold the band straight off the left shoulder, probably holding the tubing, not the handle. Keeping the left arm straight to hold tension on the right hand, straighten the right arm. Return to start and repeat before switching sides.
Biceps Curls:
Stand on the band and hold handles palms up. With the abs braced and knees soft, bend arms and bring palms toward shoulders in a biceps curl. Position the feet wider for more tension. Return to start and repeat.
Squats:
Stand on the band with feet shoulder-width apart, keeping tension on the band by holding a half-biceps curl with the band handles or by holding the handles by the shoulders. Lower into a squat, keeping knees behind toes, and pull on the band to add tension. Return to start and repeat.
Lunges:
Stand with right leg forward, left leg back and band positioned under right leg. Keeping tension on the band by bending elbows, lower into a lunge until both knees are at 90 degrees, front knee behind the toe. Return to start and repeat.
