It's not as common to find resistance tubing in a gym or fitness center as it is to encounter a rack of dumbbells or a collection of weight-training machines, but the tubes can be just as effective at helping you build muscle and increase your strength, endurance and stamina.
Benefits
The use of resistance tubing as a form of strength training can have a variety of physical benefits, according to the Mayo Clinic. It can help you manage pain or chronic conditions, develop a greater percentage of lean muscle mass, maintain a healthy weight or lose extra pounds, strengthen your bones, reduce the risk of osteoporosis and lower overall injury risk. As an added benefit, resistance tubes are among the least expensive pieces of exercise equipment you can buy.
Arm Curl
The bicep curl is a basic strength-training exercise and you can do it with tubing as effectively as with dumbbells. Place one end of your tube under your right foot and hold the other end in your right hand with your arm straight down at your side and your palm facing forward. The band should feel slightly tense. Keeping your elbow close to your side, bend your forearm upward until it approaches your shoulder. Slowly lower down. Repeat for 8 to 12 repetitions and do the exercise on your left side.
Leg Curl
You can also perform a leg curl that works your hamstrings with resistance tubing. Tie or wrap your tube into a loop and step through it so it's at ankle height. The American Council on Exercise recommends holding the back of a chair or side of a table for support while you shift your body weight to your left leg. Tighten your abs, keep your back straight and bend your right leg backward, making sure not to push your thigh forward. Keep bending until the leg is at about a 90-degree angle. Slowly lower down, repeat for 8 to 12 reps and then switch to your left side.
Other Exercises
There are a variety of exercises you can do with resistance tubing that target every major muscle group in the body. The exercises include the chest fly, chest press, squat, lateral raise and crunch.
Considerations
To get the best results from your workout, it's important to choose the right kind of tubing. The Mayo Clinic says light-colored tubing tends to provide the least resistance, while darker or black tubing has the most. Use two or three different types so you can find the right amount of resistance for different exercises. Consult your doctor before beginning a strength-training program or any other type of exercise routine.
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