Resistance band

A resistance band is an elastic band used for strength training. They are also commonly used in physical therapy, specifically by convalescents of muscular injuries, including cardiac rehab patients to allow slow rebuilding of strength.

History

Originating in the early 20th century, the bands were originally made from surgical tubing and the exercises conducted for muscle rehabilitation, and resistance band training is now used widely as part of general fitness and strength training. Their flexibility in use and light weight are a significant advantage for many users.

Typically the bands are color coded to show different levels of resistance and users need to select an appropriate level. Code colors vary between brands.

Also available are loop bands as well as tubing without handles and bands set up with handles [a common option for many purchasers]. Some types allow handles to be clipped on the band or loop.

Resistance bands are simple to use and their light weight allows people to easily carry them if travelling and continue with routine sessions for strength training.

Although there are many different forms of exercises for the bands, the resistance of the band as well as number of repetitions are the main variables used to lower or increase the intensity of the workout.[1][2] In 2014, researchers found that the Bench Press and the resistance band Push-up, at similar stress levels, produced similar strength gains.[3][4]

Types of Resistance Bands [5]
Type of Resistance Band: Description: Recommended for:
Therapy Band Band with no handles Rehabilitation
Compact Resistance Band Plastic handles attached to the end of the band Upper and lower body
Fit Loop Band Continuous flat loop band Lower body
Figure-8 Band Short bands in the shape of an eight with two handles Upper body
Ring Resistance Band Circular band with two soft handles Lower body
Lateral Resistance Band Velcro ankle cuffs connected by band Lower body

References
  1. Kennett, John Edward (2006) The Resistance Band Workout, Paragon Inc., ISBN 978-1405489539
  2. McNeely, Ed & Sandler, Dave (2006) The Resistance Band Workout Book, Burford Books, ISBN 978-1580801386
  3. Gentil, Paulo (7 July 2020). "Resistance Training in Face of the Coronavirus Outbreak: Time to Think Outside the Box". Frontiers in Physiology. Retrieved 15 December 2020.
  4. Calatayud, J (1 June 2014). "Bench Press and Push-up at Comparable Levels of Muscle Activity Results in Similar Strength Gains". The Journal of Strength & Conditioning Research. Retrieved 15 December 2020.
  5. "Add Resistance Bands to Your Strength Training- NPTI Fitness". nationalpti.edu. Retrieved 2016-04-08.
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