Thera-Bands are one of the oldest forms of elastic resistance exercise devices. While they originated in physical therapy clinics, many exercise enthusiasts now use them for supplemental or sport-specific training. The Thera-Band company color codes its bands according to their level of resistance. Since the bands are more affordable than most forms of home exercise equipment, you can set up progressive resistance workouts by purchasing multiple bands in different colors.
Resistance
The bands elongate as you move through the various stages of the exercise, and Thera-Band resistance increases with elongation. While it's hard to find a direct correlation between band color and free weights, the Thera-Band website provides a handy comparison chart. Yellow bands, which supply the least amount of resistance, provide the equivalent of two pounds of resistance at 50 percent elongation. As the band elongates, it may potentially reach the equivalent of six pounds of resistance. The gold Thera-Bands, which are the most challenging, begin at the equivalent of 14 pounds of resistance, and potentially increase to 40 pounds of resistance.
Expert Insight
Since bands are a low-tech product, some people wonder if they are as effective as weight machines. A September 2008 "Journal of Strength and Conditioning Research" article details this comparison. Lead author Juan Colado of the University of Valencia divided middle-aged female subjects into two groups. One group trained on traditional workout equipment, and the other group used elastic resistance. Both groups showed similar improvements in strength and body composition.
Benefits
Thera-Bands offer the least amount of resistance when the muscle is in its starting or weakest position. The resistance increases as the muscles contract and reach their maximum strength. This differs from free-weight training. The biceps curl provides a clear example. Your muscles are weakest when your arms are in their extended position, but your strength increases as you flex your elbow. An appropriate weight for the end stage of the exercise will be much too heavy for the start of the exercise. People often end up using weights that are too light to benefit the muscles. The Thera-Band adjusts the resistance so that it is appropriate for all stages of the exercise.
Thera-Bands also provide assistance during some exercises. Consider the Pilates roll-up, which is similar to a straight-legged sit-up. People with tight hip flexors or lower backs may be able to roll down, but they will have difficulty on the way up. Bending your elbows as you roll back increases the band's resistance. If you straighten your arms on the way up, the band will pull you up to the upright position. Use a heavy-resistance band for this exercise, so that it is strong enough to pull you up from the floor.
Types of Workouts
Thera-Bands provide viable resistance and flexibility training for all types of workouts. Lie supine and place the band under your foot for a hamstring stretch. Hold the ends of the band with each hand, extend your leg toward the ceiling and use the band to gently pull your leg toward your body. Physical therapists use Thera-Bands for rotator cuff injuries. Bend your elbows and place them against your body. Hold each end with each hand and pull the band apart. Pilates enthusiasts often tie the band around their ankles to increase resistance during the side leg raise series.
Warning
Unlike tubing, most Thera-Bands do not come with handles. This may wreak havoc on wrists prone to carpal tunnel syndrome. Keep your wrists in a neutral position when holding the bands, or consider purchasing separate Thera-Band handles.
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