Although band tubing exercise has its roots in physical therapy, elastic resistance equipment can be used for gaining and maintaining fitness. The bands provide an economical, portable and versatile option for exercise. In some cases, they are used in conjunction with weights, bars and stability balls.
Types of Tubes
There are three types of tubes. The longer tubes resemble a jump rope and have handles on each end. There are also circular tubes, used for leg exercises. The figure eight tube is similar to the circular tube. It has two loops--one for each leg.
Band Tubing Resistance
All manufacturers of band-tubing exercise equipment color-code their products according to the levels of resistance. Depending on the manufacturer, there may be some variation. However, most companies use lighter colors, such as yellow, for light resistance tubing and darker colors, such as red or black, for heavy resistance tubing.
Band Tubing Flexibility Exercises
Band tubing can used to simulate the movements of the Pilates reformer. It may also be used for flexibility exercise. For example, if you have tight hamstrings, you can lie on your back and drape the tube over one foot. Hold one end of the tube with each hand, and use the tube to help you pull the leg toward your body. Hold the stretch for at least 20 seconds.
Therapeutic Uses for Band Tubing Exercises
Post-rehab exercise is important after an ankle sprain. Tubes can be draped around the foot and ankle flexion, extension and rotation exercises can be performed against the resistance of the band. For rotary cuff injuries, the tube can be secured to a stable object. Stand with your right hip facing the attachment point, and hold both ends of the tubing with your right hand. Keeping your elbow attached to your waist, bring your forearm toward the mid-line of your body. Unlike traditional strength-training programs, sets, repetitions and training schedules of therapeutic band exercises should be determined by a physical therapist, and will vary according to the injury.
Band Tubing for Athletic Conditioning
Athletes sometimes use tubing as a form of conditioning. One end of the tube can be wrapped around the athlete's waist; the other is secured to a stable object. The athlete runs in place, against the resistance of the tube. Duration will vary according to the coach's specifications. This is an effective method for training runners to deal with obstacles, such as wind resistance.
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