If you want a champion physique like Terrell Owens, consider training with the NFL wide receiver's secret weapon: resistance bands. Easy to use and versatile, resistance bands allow you to build lean, strong muscles effectively and inexpensively. Just a few minutes a week will give you all the benefits of a full-body workout.
Identification
Resistance bands were created to train seniors in nursing homes, but are now used by people of all ages and fitness levels. Natural rubber latex bands have better strength and elasticity than synthetic rubber, which is reinforced with additives that can cause the band to become harder and less elastic. Bands are color-coded to indicate their resistance level, with yellow being the thinnest and best for beginners, followed by red, green, blue, black and finally, the super-heavy silver bands, appropriate for experienced weightlifters.
Benefits
Unlike some free weights, resistance bands provide continuous resistance and tension through every part of both contracting and lengthening actions of muscles. Working the full range of motion in a controlled fashion increases flexibility and stimulates muscle development. Resistance routines plus the recommended short rest periods between sets will increase endurance and stamina and improve cardiovascular fitness. Just 10 to 20 minutes twice a week with resistance bands is all you need to build and maintain muscular endurance and strength, according to the American Council on Exercise.
Tips
Every resistance exercise has three strength curves: ascending, where force increases over the range of motion; the bell, with force greatest in the middle of the range of motion; and descending, as force decreases. Match your exercise loading to the strength curve so that you maintain a smooth motion through the entire range. In general, aim for two or three sets of 12 to 15 repetitions for each exercise on harder bands, or 25 repetitions for easier colored bands. Warm up beforehand with five to 10 minutes of light aerobic exercise and cool down afterward for five to 10 minutes with gentle exercise and stretching.
Exercises
An example of a good resistance band exercise is the biceps curl, in which you step onto the middle of the band with both feet, grab the ends of the band and curl them up to your shoulder level. For chest presses, lie on your back with the middle of the band under you, hold the ends in both hands and alternate pressing each arm toward the ceiling. To perform resistance band squats, step on the middle of the band while standing straight, hold the ends with both hands at shoulder level and crouch down into a full squat while keeping elbows outward before returning to the starting position.
Considerations
Check your resistance bands to make sure the resistance is smooth and flexible while using. Look for signs of wear including cracks or worn endings, as well as signs of weather exposure that might make the rubber pale or cracked. If you have a heart condition, high blood pressure, bone or joint problem or other medical condition, check with your doctor before beginning a resistance band training program.
References
- American College of Sports Medicine; Selecting and Effectively Using Rubber Band Resistance Exercise; William Kraemer, Ph.D.; 2005
- American Council on Exercise: Whole-body Exercise-band Workout
- Bodybuilding.com: What Is the Best Workout With Resistance Bands?
- Sports Fitness Advisor: Resistance Band Exercises
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