Resistance tubing is long, colored strips of rubber tubing used for strength training, rehabilitation and functional training. Tubing is inexpensive, portable and versatile. You can take it with you when you travel and workout in your hotel room. You will need several different tensions of tubing to perform exercises for your upper body, lower body and core.
Tensions
Resistance tubing is available in several different tensions, coded by color. Dozens of different manufacturers make resistance tubing and there is no standardization regarding tension. Green may be ultra heavy for one brand, while it may be light for another. Some brands offer five tension levels, while others offer up to 10 levels. Check each manufacturer's guidelines when choosing different tension levels. You can also stack, or double-up, tubing to create higher tensions. For example, you may hold two green bands instead of one to double the tension.
Holding the Tubing
You must anchor the tubing for most exercises. You can anchor it with your feet or by wrapping it around a pole or other stable object. How you anchor the band will somewhat determine the amount of resistance. If you step on the band to anchor it while pressing it overhead, the closer you anchor the band toward the end you are holding, the more tension you create. If you wrap the band around a pole, step away from the pole to create more tension. You can also hold the tubing itself instead of the handles to increase the resistance.
Lower Body Exercises
Anchor the tubing by stepping on the middle of it with both feet. Hold the handles at shoulder-level and perform squats. With the band still anchored under your feet, drop your arms to your sides. Lower your torso forward, keeping your back straight. Stop when you feel a slight stretch in your hamstrings and slowly raise your torso back up. These stiff-leg deadlifts target your hamstrings and glutes. To work your calves, start with your arms by your sides. Since this exercise has a very small range of motion, make sure the band is tight. Raise up on your toes then slowly lower.
Upper Body Exercises
Wrap the tubing around a pole. Face away from the pole and hold the handles with your palms facing the floor. Your upper arm should be parallel to the floor with a 90-degree bend in your elbow. Press out in an arc as in a chest press. Target your back by turning and facing the pole. Start with your arms straight out in front of you. Step a few inches back so there is no slack in the tubing. Pull your hands to your sides, squeezing your back.
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