- Fitness bands can provide benefits that are similar to those acquired through weight training. However, the bands have a few additional perks. While weight training exercises provide resistance during the concentric, or lifting phase of the exercise, fitness bands offer resistance in both the concentric and eccentric or return phase of the movement. Additionally, fitness bands can be used in a variety of planes of motion. As such, they are excellent for sport conditioning exercises that involve rotation and other sport-specific moves.
- Thera-Bands are flat, latex bands that can be used for various exercise. Like all other types of fitness bands, they are color coded according to resistance. In the past, Thera-Bands have been criticized for their lack of handles, which can lead to hand injuries. However, in the past few years, the company has begun to manufacture handles, which can be purchased separately. You can go to the company website and register for the Thera-Band Academy, which features an excellent variety of Thera-Band exercises for every body part. Registration is free.
- Resistance tubes are long, skinny tubes which resemble jump ropes. The tubes come with handles, like Therabands, they are color-coded according to resistance. The tubes are effective in simulating many of the exercises that are usually performed on Pilates equipment.
- Rather than spending hundreds of dollars on home exercise gadgets, you can create an excellent and inexpensive home gym with a ball and a band. In most cases, you will need to attach the band to a stable object. Many companies sell a special attachment that allows you to do this without damaging the band. Here's an excellent exercise for the obliques. Attach a band to a stable object. Sit on the ball, and hold both ends of the band near the center of your body. Inhale to prepare, and as you exhale, rotate you upper torso without moving your hips. You can also perform stability ball crunches by attaching a band to a stable object behind your head, and holding the ends of the band near your shoulders. All exercises should be performed for three sets of 12 repetitions, and should be done three times a week.
- Most companies sell smaller bands that can be attached to the ankles. These can be used for exercises such as hamstring curls and side leg lifts. It's best to use this type of band, as opposed to tying a knot in a Thera-Band. Tying the bands will eventually create tears. You can also add resistance to a squat by using a tube. Hold the handles of the tube near your shoulders, and sit back as if you were about to sit on a huge chair. You will feel the resistance on the way up and the way down.
- Always check the bands for nicks and tears. If you have a few Thera-Bands, and you store them in a bag, you can use baby powder to keep them from sticking together. This is especially helpful in high humidity environments.
