Why choose resistance bands?
When weights are a risk, unavailable, too expensive or not suited to your workout environment, resistance bands has shown to be a fantastic alternative or even addition to a weight training program.
Whether part of the warm up, cooldown, proprioception or the main workout, studies has shown that the same muscle response can be achieved with correct loading as with other equipment as in machines or free weights – with less risk
A Comparison of Elastic Tubing and Isotonic Resistance Exercises
There are tons of exercises and with experience, the modification to personal need comes natural.
Benefits of Resistance Bands for Strength Training
- Prevents injury, deterioration, and disease
- Promotes weight loss
- Improves posture and balance
- Strengthens target muscle groups
Resistance bands provide a unique workout.
Ensuring the muscle receives safe optimal load
Not only can it be as beneficial as other more expensive pieces of equipment, bands allows many unique outcomes:
- Balance and coordination. Similar to a cable machine, it allows constant tension, but safe acceleration through the muscle’s fragile positions. By activation the stabilisers, you increase coordination in and more functional outcome..
- With right positioning, you can achieve optimal loading to the desired outcome. Position, attachment, grip, movement and line of pull all allow this
- Resistance band allow you to change your positioning in multiple ways and create resistance from all directions—the side, overhead, behind, below, etc. This changes how your body works and how an exercise feels.
- Less expensive for a full set
- Easy to transport, pack away or travel with
- Bands are accommodating – for all ages, all levels of fitness, the athlete as well as elderly, frail or special populations.
What to buy?
Buy a Variety of Bands
Most bands are color-coded according the Theraband progression chart (e.g., light, medium, heavy, very heavy).
It's best to have at least three –
different muscle groups will require different levels of resistance.
Buy Comfortable, Easy-to-Use Bands and bands that fit your outcome
There are a wide variety of bands available—Flat bands, Tubes, circular bands like Tone loops or Powerbands and continues loops or CLX. If you're just getting started, stick with your basic long tube with handles.
Once you figure out how to use it, you may want to buy other types later for variety.
- Flat Bands or Tubes – basic elastic resistance – can be attached to handles or door attachments
- Tone Loops – smaller movements for legs, hips, glutes. Shoulder and arm training and rehab cab be done effectively
- Powerbands - The thick, extra-strong Powerbands are intended to load in heavier conditioning and movements with higher load, forces and velocity at play. Ideal for cross training, mobility and strength conditioning for bigger moving muscles.
- CLX offers easy grip loops that has simple adjustments to accommodate many exercises.
- TheraBand CLX Consecutive Loops deliver versatility and ease of use that change how people experience exercise and rehab. It's all in the loops, which are versatile, simple, and inspiring.
Important to buy Accessories
Handles, balls, pads, door attachments, floor station, wall station
One key to using bands is having different ways to attach them. If you have a sturdy pole or stair rail in your house to wrap the band around for exercises like chest presses or seated rows, you may not need extras. But, if you don't, you may want a door attachment. You can also buy ankle cuffs, different handles, and other accessories.
By using other equipment to enhance the outcome, you allow your body to fully appreciate the training effect.
How to choose the difficulty level:
Announcing the Thera-Band Resistance Intensity Scale for Exercise (RISE)
Rating of perceived exertion (RPE) is commonly used during exercise to indicate the intensity of exercise. Originally developed and used in cardiac rehab and aerobic exercise, more recently, RPE is also being used to regulate exercise intensity during resistance exercises. In fact, the American College of Sports Medicine (ACSM) recommends using RPE to dose resistance training exercises. The OMNI scale is a popular RPE scale that uses a 1 to 10 point scale with visual representation of the exercises performed.
Dr. Juan Colado of the University of Valencia in Spain has validated the use of perceived exertion during Thera-Band resisted exercises using the OMNI-RES (resistance) scale. He has shown that using the scale is an effective method of dosing elastic resistance exercises for significant gains in strength and muscle mass (Colado & Triplett 2008). At the TRAC 2011 meeting, Dr. Colado presented a new scale specific to Thera-Band resistance bands.
20 healthy subjects performed frontal and lateral raises with Thera-Band elastic bands while rating their perceived exertion on the OMNI-RES scale, and then on his new RISE (Resistance Intensity Scale for Exercise) scale for exertion rating of both the active muscles and the overall body. Using a regression analysis, Dr. Colado demonstrated high validity of the Thera-Band RISE, supporting its use in prescribing and dosing appropriate levels of Thera-Band elastic resistance exercises. Dr. Colado hopes to use his new scale in future training studies with Thera-Band elastic resistance.