Elastic resistance bands began as therapeutic training tools, but gradually made their way into mainstream fitness programs. These low-cost resistance training tools are color-coded according to their resistance level. Their light weight and versatility makes them a viable choice for exercising at home, in the office, or on vacation. Workout band programs are effective for strength training, flexibility, physical therapy and sport-specific conditioning.
Strength Training Programs
A book titled "The Scientific and Clinical Application of Elastic Resistance" details the many resistance band benefits. Its authors explain that elastic workout bands provide resistance in both phases of the movement. Unlike free weights, which enable you to drop the weights in the return phase of the exercise, the bands apply constant resistance and prevent cheating. Bands also provide less resistance at the exercise starting point, when your muscles are at full extension and weaker. Your muscles flex, shorten and become stronger as you move through the exercise. The band applies more resistance in response.
Elastic resistance strength-training programs require you to secure the band to a stable anchor. Place the band under your feet and bring the ends up to your shoulders for squats and lunges. Lie supine and place the band under your shoulder blades for bench presses. Some manufacturers sell a special device that lets you attach the band to an immovable piece of furniture, or a door jamb. use the device for performing rowing exercises. Do three sets of 12 repetitions of each exercise.
Power Band Training
Power-band training takes strength training to the next level. Use these stronger, thicker bands in conjunction with free weights. A study published in the May, 2010 edition of the "Journal of Strength and Conditioning Research" detailed the strength benefits of this combined training method. Lead author DM Bellar reported that subjects who used the bands with free weights showed significant strength gains when performing the bench press.
Secure the bands to the Smith Machine and attach them to the barbell rack for performing squats, dead lifts, biceps curls or bench presses. These workouts emphasize strength, as opposed to endurance, so perform one set of six to eight repetitions.
Pilates Band Workout
Bands play a key role in the Pilates exercise system. They simulate the pulley movements of the reformer and trapeze table, and provide challenge, assistance and muscle clarification for the various Pilates mat exercises. Place the band around your foot for the leg circles. Hold the band ends with your left hand, and press your left elbow into the mat. Make five small clockwise and counter clockwise leg circles, and then repeat on the other leg. If you have tight hip flexors, the bands provide assistance on the roll-up movement. Lie supine, with the band around your feet. Hold each end with each hand. Keep your arms straight, engage your core muscles and roll up to an upright seated position. The band will help pull you up. Bend your elbows as your roll back to the supine position. Bending your elbows shortens the band and increases resistance, but your muscles are stronger during the roll down movement. The bands also add challenge to the Pilates side-lying leg series. Tie the band around your ankles for added resistance. Perform one set of eight repetitions of each exercise.
References
- The Scientific and Clinical Application of Elastic Resistance: Human Kinetics 2003 Phillip Page, Todd S. Ellenbecker
- PubMed: The Effects of Combined Elastic- and Free-Weight Tension vs. Free-Weight Tension on One-Repetition Maximum Strength in the Bench Press
- Wannabe Big: Big Bad Bands
- Health News: Resistance Band and Classical Pilates Exercises
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