While they were originally designed to train older adults in nursing homes, flexible resistance bands are now a staple in most gyms.
And the more you know about resistance bands, rubberized cords and the machines that use them, the better you’ll be able to choose the method that’s right for you.
Resistance bands offer very little resistance when first stretched (for the first 10-30 degrees of their range of motion), but start adding more and more resistance as they are stretched until they reach their limit. The resistance adjusts again as the bands return to resting position.
It is important to feel resistance early in the stretch, and this is more easily accomplished with single rubber bands than with some resistance machines.
At AMP Fitness, it’s all about finding the resistance that matches the exercise you need. According to the American College of Sports Medicine, here is how to effectively use resistance bands in your training program.
Benefits of Resistance Bands
Strength Curves
Every exercise can be illustrated by a curve showing the force used over a range of motion. Variations among exercises and individuals can affect the shape of these curves as well as the timing and degree of force used in each exercise. Exercise loading should match the strength curve to ensure that appropriate force is applied to the muscle.
Take, for example, bicep curl exercises using elastic bands. Too much resistance would prevent smooth motion through the entire range. Resistance that is below the starting strength of the arm curl movement allows normal repetition of the movement.
It is important to be able to choose resistance to suit the exercise. For example, chest presses need more resistance than arm curls. Greater strength gives greater force than the band’s resistance, while weaker users work with insufficient force throughout the entire range of motion. Neither case is well-matched with the particular band.
Ideas for Resistance Band Exercises
Rubber band exercises can be used for a variety of drills, such as:
To learn more about the benefits of resistance band training, contact AMP Fitness today at 216-836-3674 or by email at
info@ampfitness.com.
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