Resistance Band Equipment

INTRODUCTION

Resistance band equipment is a form of weight training using the elastic nature of rubber/latex. This contrasts to the weight caused by barbell, dumbell, plates etc as a result of gravity.

It is classified as a sub-category of Variable / Accommodating Load.

The alternative way in which the body is made to work can result in improvements in strength etc. 

PRINCIPLE

Many exercises are harder at the beginning of the movement and gradually get easier towards the end. The name given to this experience is the Strength Curve. The effect is that for the exercises in question, a fixed resistance produces a lessening training effect/stimulus as the movement progresses.

Resistance bands/tubes provide increasing resistance in proportion to the degree to which they are stretched.

The use of bands/tubes more closely mirrors this changing ability to produce force (ie strength).

More stimulation of the movement and muscles resulting from the varying resistance is thought to produce a greater training effect.

USES OF  RESISTANCE BAND EQUIPMENT

1) STANDALONE

• Injury rehabilitation - the joint and muscles can be stimulated in proportion to the degree to which stress can be tolerated through a movement
• Workout routines - strength, fitness, muscle, joint stability, core stability
• Assisting or overloading bodyweight calisthenics

2) WITH OTHER EQUIPMENT

• Dumbells can be attached to the handles/foot straps using short chains and carbiners
• Bands can be wrapped around barbells and attached to the a) floor to increase the starting resisting or b) power rack top to provide steadily reducing assistance

These are just 2 examples of combining bands / tubes with other workout equipment, where a reasonable starting load is desired.

TYPES OF  RESISTANCE BAND EQUIPMENT

There are several ways to classify the equipment

APPEARANCE

1) Bands - these are like extremely large flat rubber bands (i.e. a continuous loop) of varying widths. They are used mainly

• Assisting in exercises e.g. by enabling pull ups/chin ups (esp'y full range)
• In conjunction with barbell training e.g. bench press, deadlift, squat

They can be used on their own to deadlift or squat. The band would be wrapped around the wrist or upper body and then stood on to create an anchoring point.

2) Tubes

These are like circular cylinders, usually with a hollow centre. Their main use as a standalone piece of workout equipment but they can be used in conjunction with weights (see later).

Although cylindrical, tubes are regularly included under the label of bands.

RESISTANCE LEVELS

Resistance bands and tubes provide varying levels of resistance by

• Stretching
• Thickness increases

Therefore for any given length a workout routine can be made more challenging by using thicker bands/tubes.

Combining different thicknesses allows different resistance to be chosen.

• incremental jumps between 2 resistance levels by using 1 or more lower levels
• intense workouts above the highest band/tube by adding lower levels to the highest one

ATTACHMENT

1) Fixed - the prime example is the traditional chest expander set up. Although springs were previously use to supply the varying resistance they are increasingly being replaced by rubber/latex. The reasons are weight, space etc.

2) Detachable - tubes can be attached and detached by 2 main methods

• Slots - the rubber ends are shaped so as to slot into chambers in the handles
• Clip-on - metal or plastic carabiner fittings are attached to the tube endings. These can easily be clipped on to a ring on the handle/foot strap.

PRICE / QUALITY OF CONSTRUCTION

As with any product there will be a relationship between price and quality. The correct point on this line will be influenced by your

• Finances
• Training Objective(s) and methods

If purchasing resistance bands it would be wise to avoid the lowest quality to

• avoid breakages - injury could result form snapping bands/tubes
• future proof your training - your strength etc will increase through time, so you will want your base items to handle greater loads in the future
• use over a long time will gradually reduce the elasticity and hence resistance. the better quality offerings will usually have a longer useful life
• greater tube / band resistance will place greater stress on handles. Opting for heavy duty handles would be a factor depending on your strength

DESIGN

1) Comfort - look for padding on the handles to avoid undue pressure

2) Ease of Use - Clip on mechanisms fast and easy to use compared to "slotting in"

BENEFITS OF
RESISTANCE BAND EQUIPMENT

1) Fast, productive & effective total body workouts

• warm up & work sets can be combined
• all muscle fibre types can be stimulated within the same rep due to the escalating difficulty throughout the movement

2) Joint, Mobility & stability improvements - produced by controlling the bands/tubes which provide a resistance regardless of the direction of movement.

3) Versatile / Mutli-purpose - several workout objectives can be trained easily and quickly in the same session (individually or in combination) including injury rehabilitation.

Many compound (e.g. rows, 1 leg squats) and isolation (e.g. bicep curls and tricep extensions) type exercises  can be performed with this one piece of workout equipment.

4) Scaleable - for many training profiles - age, gender, & ability by easy and quick adjustments of the bands/tubes.

5) Portable & lightweight - train anywhere, anytime

6) Independent of Gravity - multi-directional, multi-plane

7) "Gym in a Bag" - many exercises can be performed, even at a high intensity level

8) High return on investment of time, effort & money

9) No waiting for equipment

CAVEATS - RESISTANCE BAND EQUIPMENT

1) Motor Unit Recruitment - some studies suggest that motor unit recruitment is altered if bands/tubes are used continuously for long periods. Even if this is not valid, occasional variation in training is wise.

2) Overtraining - heavy resistance bands combined with heavy barbell exercises can be taxing on the central nervous system. If performed for prolonged periods there is a risk of overtraining. Periodic variation should be considered.

3) Instability - as resistance can be exerted in any direction, care should be taken ensure that there is sufficient strength to control the resistance in extreme positions.

CONCLUSION

Resistance band equipment can be used alone or in combination with several other items of equipment and could therefore be a worthwhile addition to the way you workout.

If you do incorporate it, take some time to become accustomed to the different "feel" of exercises due to ways in which resistance is produced.

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