If you think of workout equipment and images of barbells, dumbbells and weight machines come to mind, you’re not alone. But Thera-Bands offer an effective workout, too. Instead of lifting the Thera-Bands against gravity, as you’d do with weights, you stretch them like giant rubber bands.
Thera-Band produces several varieties of resistance training tools: Elastic tubing, heavy-duty latex bands and band loops that are literally giant, heavy-duty rubber bands. All work on the same basic principle.
Function
Elastic resistance bands were originally intended for older adults’ strength training and rehabilitation applications, but have since been put to work for general strength training, plus power and agility drills.
Sizing
Thera-Band tubing is generally one size, or more accurately one length, fits all. Band loops are available in eight, 12 and 18-inch diameters when unstretched, and Thera-Bands are generally sold in five-foot lengths, although you can purchase Thera-Bands directly off the roll, cut to whatever length you desire, in some pharmacies or clinics.
Applications
Thera-Band loops are particularly useful for lower-body exercises such as hip abduction, hamstring curls and mule kicks. Tubing and resistance bands also are well-suited for upper-body exercises, which often require you to hold one end of the tube or band in each hand as you push or pull.
Warning
Never stretch a Thera-Band elastic resistance product to more than three times its resting length; it might snap. This usually isn’t an issue with exercise bands and tubing, since you’re unlikely to stretch them to more than 15 feet long, but could be a problem if an adult tries to exercise with a small band loop.
Resistance
All Thera-Band resistance training products are color-coded by resistance levels. The color coding progression remains the same across the product lines, although not all products offer all color options. From lightest to heaviest resistance, the available colors are tan, yellow, red, green, blue, black, silver and gold.
Adapting Exercises
Adapting free weight and weight machine exercises to Thera-Bands requires some creativity. Visualize which joint motions you normally perform as you lift regular weights, then imagine where to position the elastic band so it provides resistance against the same motion. This may include wrapping the band around your body, draping it over a horizontal support like a pull-up bar, or tying one end to a sturdy piece of furniture and the other end to your body, usually on your ankle.
Considerations
Thera-Band products should, according to the company, last for months of normal daily use. But you should always inspect the band or tubing before every use, particularly near the handles or any attachment devices where it’s most prone to damage. If the band or tubing has any tears or abrasions, replace it immediately; it might snap when in use.
Thera-Band recommends replacing your Thera-Band elastic resistance tubing and bands every month if they’re subjected to heavy daily use, such as in a physical therapy clinic.
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