The History Of Resistance Bands

Resistance bands have offered a form of strength training that is convenient and affordable for almost a century. The bands come in a variety of shapes, sizes and resistances. Benefits of resistance band training include increased muscular strength and endurance, improved muscle tone, body fat reduction and decreased risk of injury.

History

Resistance bands, which developed from surgical tubing, first appeared in the early 1900s as a means of exercise and later of rehabilitation. In the mid 1990s they began to show up in health clubs and home fitness workouts. The convenience and low cost offered an alternative to expensive weight training equipment. You can use one band to work every major muscle group.

Types

The first bands were made from surgical tubing that was sold in bulk and had to be cut for use. Individual bands came as 4-foot tubes or 4-foot flat sheets with handles and loops on the ends so that they could be attached to an immovable object and then gripped on the opposite side. Different color tubes had different resistance intensities. Thinner tubes provided lower resistance levels compared to thicker tubes. Tubes began to appear in loops or figure-eight shapes for lower-body training.

Function

Resistance band training is based on the overload principle of weight training. In order to gain strength you must work your muscles at a higher-than-normal workload. You can use resistance bands with most exercise or sport-skill movements, providing resistance for muscles to overcome during the movement. For example, you can perform bicep curls and tricep extensions, as well as the movements of swinging a bat or shooting a basketball. Muscles must exert a greater-than-normal force to overcome movement with additional resistance.

Benefits

Benefits of resistance band training are similar to benefits of weight training: increased muscular strength, endurance and flexibility. Increased strength and endurance for sport-specific skills improve athletic performance. Increased activity levels burn calories and, when combined with proper nutrition, help to reduce excess body weight and body fat. Isometric training placing contracted muscles in a fixed position improves strength and power, the ability to generate force quickly.

Considerations

Exercises using resistance bands place increased strain on muscles throughout the range of motion. You should achieve a level of flexibility before using resistance bands. Exercises that include isometrics, or contractions in fixed positions, might place a higher intensity on muscle groups as individual muscle groups are isolated. First-time participants should consult a physician prior to starting a training program.