Resistance bands are an inexpensive, lightweight and portable way to perform strength training workouts in the gym, at home or on the road. They work by providing resistance and tension during both parts of an exercise: starting with the first exertion movement and then again while slowly, gently releasing the pose. The more the band is stretched, the more control that's needed to maintain the resistance level without snapping the bands.
History
Strength training using resistance is not a new phenomenon. As far back as the sixth century BC, resistance training was used by the Greek wrestler Milo of Kroton, who trained by grasping a pomegranate in one hand and asking others to try to take it away from him. He would hold it tightly, yet never damage the fruit. Other times, he would carry a newborn calf on his back every day until the calf was fully grown. In modern times, resistance bands first gained popularity with rehabilitation therapists because of their non-impact workouts. Eventually, resistance bands found their way into training routines devised by fitness experts in gyms around the world.
Identification
Resistance bands usually look like giant rubber bands, skinny rubber tubes or wide, flat pieces of rubber. Just as free weights come in different weight increments, resistance bands are also manufactured with different strengths. Usually they are color-coded to indicate different resistance levels. Some bands are made to only work specific areas of the body. For example, certain resistance bands have arm or leg cuffs that can be worn to provide extra stability when the bands are attached to a door or post. Most bands have handles that enable a stronger grip during strength training exercises. Other bands are sold as simple flat strips of rubber that are used by grasping both ends and stretching the band by placing it under the foot, to perform simple flexibility workouts, injury rehabilitation and weight training.
Function
Resistance bands can add variety to workouts by alternating their use with speed training workouts and weightlifting. The bands can perform a variety of different exercises that work different areas of the body, simply by changing body position. Even the slightest change in position will provide a different level of resistance to muscles and test a user's coordination level by training muscles to respond quicker to changing movements.
Features
Resistance band strength training workouts can tone the lower body by applying gentle resistance to glutes, thighs, calves and hips. One way it can work the calves is by standing on top of the band, grasping both ends and slowly lifting up on your toes to tighten calf muscles. For the upper body, the bands can work the biceps, triceps, shoulders, chest and back muscles. An example of an upper body workout is the bicep curl. This is performed by standing on the band with legs hip-length apart, grasping both ends with palms facing out, then using slow and controlled motion to bring the hands toward the shoulder, then back down again.
Warning
Always start with the easiest resistance band first. While this equipment may appear to be harmless, if you stretch them to the point of being unable to control your movements, the band can suddenly snap and hit you. Maintaining correct body position is critical; just as with standard free weights, if the body is not properly controlled, muscle strain and injury can occur. Perform all exercises slowly for the best control of your resistance bands.
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