Rubber exercise bands provide an alternative to traditional strength training with weights. The bands are inexpensive, easily portable and come in a variety of resistances so you can continue to use a band as you make strength gains. The bands are available in a variety of styles from enclosed circles to open bands that can be cut to any length.
Figure Eight
A figure eight exercise band is a continuous, tubular resistance cord that contains handles at both ends and a connector in the middle to shape the band into the figure eight. The figure eight band comes in different resistance levels ranging from light to heavy. As a beginner, choose a light resistance to strengthen and tone your muscles. As you advance, select a heavier band to continue to see strength improvements. You can use a figure eight for upper body exercises such as a seated arm curl in which you place your foot on one handle, hold the other handle with your hand and then raise your hand toward your shoulder.
Flat Bands
Flat resistance bands are wider than a tube, approximately the size of your palm, and do not have handles on the ends. Most flat bands are available in rolls, so you can cut the length of your band to match your exercise selection. Depending on your flexibility, you may require a longer band for exercises such as a front shoulder raise. During a shoulder raise, stand in the middle of the band holding an end in each hand and then raise your straight arms in front of your body to the height of your shoulders.
Resistance Tubes
One of the most common types of resistance bands found in health clubs are resistance tubes. These bands are tubular and have a handle at each end. One effective lower body exercise for the back of your upper legs is a hamstring curl. Using a band tied into a circle for the curl and placed around your ankles, lie face down on the floor with your legs straight and then bend one knee at a time, bringing your foot toward your backside to pull against the band.
Variations
Rubber exercise bands are often used in place of dumbbells or weight machines for strength training exercises, but this is not your only option for using the band. Adding a band to yoga or Pilates exercises will increase the challenge of your movements. The bands also can be used in a pool for strength training as part of your cardiovascular workout. Add resistance to water walking by securing one end of the bands to a ladder rail, holding the other end as you run away from the stable base.
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