Originally used in physical therapy for rehab patients, Thera-Bands are now widely used by people for resistance training without having to go to a gym use bulky weights. Thera-Band is a brand name for the type of elastic bands you see in sports stores, and they are a great way to get a quality workout.
Types
Thera-Bands are made in varying thicknesses and are usually sold without handles. The bands commonly range in color from yellow to black, with the darker colors offering heavier resistance. They can be purchased in 6 or 50 yard rolls or pre-cut to a specific length, usually 5 feet. You can also buy latex-free Thera-Bands if you're allergic to latex.
Workout Routines
Thera-Bands can be used to perform a number of resistance training exercises. The American College of Sports Medicine suggests "strength training should be performed at least two days each week, with 8 to 12 repetitions of 8 to 10 different exercises that target all major muscles groups." The Thera-Band instruction manual gives detailed directions and examples of the different exercises you need to stay fit.
Considerations
Choosing the right band involves several factors, including the exercises and body parts you want to train, your strength level and your fitness goals. If you are a beginner and new to resistance training, start with a yellow band. If you are a seasoned weightlifter, a blue or black band is the best choice, and if you're somewhere in between, green is right for you.
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Effectiveness
Thera-Bands provide the same benefits as using weight machines for resistance training. A study published in the September 2008 edition of the "Journal of Strength and Conditioning Research" compared the effectiveness of using elastic bands vs. weight machines for sedentary, middle-aged women. The results of the study showed that using elastic bands for resistance training was comparable to using weight machines in creating lean muscle mass.
Warnings
According to the Thera-Band website, the bands have been tested to withstand 10,000 repetitions without breaking. But always check the band before you begin exercising to see if it has any tears or has faded areas. These are signs of excessive wear, and you should discard the band because they can snap injure you. If you use the bands often, replace them every one to two months.
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