A resistance band is an elastic band used for strength training. They are also commonly used in physical therapy,[1] specifically by convalescents of muscular injuries, including cardiac rehab patients, to allow slow rebuilding of strength.
History
editOriginating in the early 20th century,[citation needed] the bands were originally made from surgical tubing and the exercises conducted for muscle rehabilitation, and resistance band training is now used widely as part of general fitness and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.[2]
Also, available are loop bands, as well as tubing without handles and bands, set up with handles[clarification needed] (a common option for many purchasers). Some types allow handles to be clipped on the band or loop.
Resistance bands are simple to use,[3] 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 the number of repetitions are the main variables used to lower or increase the intensity of the workout.[4][5] In 2014, researchers found that the Bench Press and the resistance band Push-up, at similar stress levels, produced similar strength gains.[6][7]
Types of resistance bands
editSome examples of types of resistance bands are:[8]
| 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 |
| Flat 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
edit- ^ "Resistance Band Training for Strength". Mass General Brigham Incorporated. Retrieved 22 July 2024.
- ^ "Is the Chest Expander a Good Exercise?". Healthy Living. Retrieved 4 March 2023.
- ^ "Resistance Bands: Put Some Snap In Your Strength Training". Cleveland Clinic. 4 May 2022. Retrieved 4 March 2023.
- ^ Kennett, John Edward (2006) The Resistance Band Workout, Paragon Inc., ISBN 978-1405489539
- ^ McNeely, Ed & Sandler, Dave (2006) The Resistance Band Workout Book, Burford Books, ISBN 978-1580801386
- ^ Gentil, Paulo (7 July 2020). "Resistance Training in Face of the Coronavirus Outbreak: Time to Think Outside the Box". Frontiers in Physiology. 11: 859. doi:10.3389/fphys.2020.00859. PMC 7358585. PMID 32733287.
- ^ 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.
- ^ "Resistance Bands: 3 Great Ways to Build Upper Body Strength". health.harvard.edu. Retrieved 8 April 2016.