Muscle strength is an important component of fitness and can aid in the prevention of osteoporosis. You might think that to increase strength only fitness equipment is necessary. However, color-coded progressive resistance bands effectively stimulate the muscle, are very portable, cost effective and can be used by any age group or fitness level. They are used on both land and in water as well as for both therapy and fitness. Bands are made in a variety of shapes, sizes and lengths depending on band tension and range of motion use. Exercise difficulty can be challenged by changing hand, foot or body position on the band as well as "manipulating" the band; for example, by tying the ends together to perform the exercise. Some resistance bands are manufactured with or without handles along with other adaptors and equipment for use at home or the gym.
What to Look for
Bands come in various colors which relate to resistance. Color codes for resistance vary depending on manufacturing company. Some companies sell the bands in large rolls that can then be custom cut for specific uses. Usable rubberized bands do not show any cracks and should be stored in an area with normal humidity. If bands are used in the pool, chlorine can speed up their deterioration. They should be properly rinsed with regular tap water before being stored. However, resistance bands are now being made with a chlorine protective coating specifically for use in the pool. Again, band color resistance is determined by the manufacturer.
Adaptors have also been created to compliment the resistance bands and successfully target additional muscle groups. Attachment straps anchor the band to a doorknob or fixed object, a variety of attachment handles have been developed for a more comfortable grip and to customize band length, and other sports specific adaptors assist with proper athletic muscle development. Depending on the need, bands can accommodate all fitness levels in most environments.
Common Pitfalls
Bands become worn out over time. For safety purposes, if bands begin to show small rips or tears, properly dispose of them. As mentioned previously, some resistance bands come without handles. Participants must take extra caution with proper alignment for muscle stimulation especially if challenged by arthritis or other conditions such as joint limitations. Since all muscle groups are not created equal, different exercises may require that the exerciser use a variety of different bands to effectively challenge resistance. As with any exercise or stretch, proper instruction is needed before using any piece of equipment.
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