The exercise band began life as a simple, wide and flat latex band, used primarily for physical therapy. As it evolved through the decades, it gradually stretched its way into mainstream fitness centers. Manufacturers developed innovative variations on exercise band size, length, strength, accessories and function. Band workouts now play a key role in adding variety and challenge to an exercise program. The best workout depends on your purpose.
Power Lifting
Even bodybuilders are jumping on the bandwagon, according to a February 2011 study published in the "Journal of Strength & Conditioning Research." Lead author David M. Bellar reported that attaching resistance bands to dumbbells and barbells created significant strength increases. This type of workout uses a special heavy band, which Boston trainer Eric Cressey says is not your grandmother's therapy band. The thick, 41-inch continuous loop bands offer up to 200 lbs. of added resistance. One end attaches to the rack or the workout bench, while the other wraps around the dumbbell or barbell. Adding the bands, explains Cressey on his WannabeBig website, adjusts the resistance to match the strength curve on the specific exercise. This is a power, not an endurance workout, so perform no more than 6 to 8 repetitions,
Speed and Agility
Heavy-duty resistance bands facilitate effective speed and agility training workouts, according to an article in the February, 2000 edition of the "Strength and Conditioning Journal." Resisted running is an example. Attach a resistance band to weightlifting belt and secure the opposite end to a stable object. Sprint a predetermined distance from the attachment point, and resist the slingshot effect by returning with control. The same type of set-up works for plyometric lateral jumps. Stand with your hips parallel to the attachment point, and jump from side to side, landing with your knees deeply bent. Side shuffles with ankle bands improves sport-specific lateral ankle speed.
Pilates
Participants perform most Pilates exercises from the prone, supine, kneeling or side-lying positions. These exercises enhance core control and postural alignment, but since they are not weight-bearing, they are less effective for maintaining bone density. Joan Breibart and the PhysicalMind Institute developed a standing Pilates module, which uses a resistance band system called the Tye4. It consists of four resistance bands for the arms and legs, which connect to a harness around the shoulders and chest. In addition to the balance challenges imposed by standing Pilates exercises, the Tye4 adds a resistance training element to the Pilates workout. Perform no more than 8 repetitions of each exercise.
Sport-Specific Training
Exercise bands, unlike fixed resistance training machines, facilitate exercises in all planes of motion, and easily simulate sport-specific movement. If your sport requires pushing movements, for example, secure the band behind you, hold the ends and extend your elbows in the plane of motion specific to your sport. Add sport-specific leg movements. For pulling sports, such as rowing, secure the band in front of you and perform rowing movements, combined with leg actions specific to your sports. The bands also accommodate training programs for rotational sports, such as golf or tennis. Before you devise a program, analyze your sport, and determine where the movement initiates. Some sports, for example, begin the rotation in the hips, whereas others begin in the shoulders or obliques. Attach the band to a high or low point, as appropriate to your sport, hold the band ends and mimic your sport's chain of movements.
References
- The Method Pilates; Pilates and Balance; Mary M. Hoogasian
- "Strength and Conditioning Journal"; Development of Speed, Agility, and Quickness for the Female Soccer Athlete; Christopher W. Yap; February 2000
- "Journal of Strength and Conditioning Research"; The Effects of Combined Elastic- and Free-Weight Tension vs. Free-Weight Tension on One-Repetition Maximum Strength in the Bench Press David M Bellar et al.; February 2011
- WannaBeBig.com; Big Bad Bands; Eric Cressey; Aug 3, 2006
- IhptFit.com; The What of Band Training; Juan Carlos Santana
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