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.
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.
Originating in the early 20th century,[ citation needed ] the bands were originally made from surgical tubing and the exercises conducted for muscle rehabilitation, and resistance band training is now used widely as part of general fitness and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. [1]
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, [2] 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. [3] [4] In 2014, researchers found that the Bench Press and the resistance band Push-up, at similar stress levels, produced similar strength gains. [5] [6]
Some examples of types of resistance bands are: [7]
| 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 |
Calisthenics or callisthenics (/ˌkælɪsˈθɛnɪks/) is a form of strength training that utilizes an individual's body weight as resistance to perform multi-joint, compound movements with little or no equipment.
The bench press, or chest press, is a weight training exercise where a person presses a weight upwards while lying horizontally on a weight training bench. Although the bench press is a compound movement, the muscles primarily used are the pectoralis major, the anterior deltoids, and the triceps, among other stabilizing muscles. A barbell is generally used to hold the weight, but a pair of dumbbells can also be used.
High-intensity training (HIT) is a form of strength training popularized in the 1970s by Arthur Jones, the founder of Nautilus. The training focuses on performing quality weight training repetitions to the point of momentary muscular failure. The training takes into account the number of repetitions, the amount of weight, and the amount of time the muscle is exposed to tension in order to maximize the amount of muscle fiber recruitment.
Bicep curls are a group of weight training exercises in which a person bends their arm towards their body at the elbow in order to make their biceps stronger.
Strength training, also known as weight training or resistance training, involves the performance of physical exercises that are designed to improve strength and endurance. It is often associated with the lifting of weights. It can also incorporate a variety of training techniques such as bodyweight exercises, isometrics, and plyometrics.
A squat is a strength exercise in which the trainee lowers their hips from a standing position and then stands back up. During the descent, the hip and knee joints flex while the ankle joint dorsiflexes; conversely the hip and knee joints extend and the ankle joint plantarflexes when standing up. Squats also help the hip muscles.
The deadlift is a weight training exercise in which a loaded barbell or bar is lifted off the ground to the level of the hips, torso perpendicular to the floor, before being placed back on the ground. It is one of the three powerlifting exercises, along with the squat and bench press, as well as a frequent lift in strongman.
An elliptical trainer or cross-trainer is a stationary exercise machine used to stair climb, walk, or run without causing excessive pressure to the joints, hence decreasing the risk of impact injuries. For this reason, people with some injuries can use an elliptical to stay fit, as the low impact affects them little. Elliptical trainers offer a non-impact cardiovascular workout that can vary from light to high intensity based on the speed of the exercise and the resistance preference set by the user.
An isometric exercise is an exercise involving the static contraction of a muscle without any visible movement in the angle of the joint. The term "isometric" combines the Greek words isos (equal) and -metria (measuring), meaning that in these exercises the length of the muscle and the angle of the joint do not change, though contraction strength may be varied. This is in contrast to isotonic contractions, in which the contraction strength does not change, though the muscle length and joint angle do.
A weight training bench is a piece of exercise equipment used for weight training. Weight training benches may be of various designs: fixed horizontal, fixed inclined, fixed in a folded position, with one adjustable portion, with two or more adjustable portions, with racks to hold bars, etc. In the limit, the definition of a bench blurs into that of combinations that mix a bench and associated equipment.
In weight training, a kettlebell is a cast-iron or cast-steel ball with a handle attached to the top. It is used to perform many types of exercises, including ballistic exercises that combine cardiovascular, strength and flexibility training. Kettlebells are the primary equipment used in the weight-lifting sport of kettlebell lifting.
Exercise equipment is any apparatus or device used during physical activity to enhance the strength or conditioning effects of that exercise by providing either fixed or adjustable amounts of resistance, or to otherwise enhance the experience or outcome of an exercise routine.
Complex training, also known as contrast training or post-activation potentiation training, involves the integration of strength training and plyometrics in a training system designed to improve explosive power. According to Jace Derwin:
Strength training and plyometric training are both effective measures for increasing athletic performance independent of each other, but a true program designed for power-based athletes needs to incorporate both disciplines. A study done in 2000 in the NSCA's Journal of Strength and Conditioning Research measured three different training protocols: strength training, plyometric training, and a combination of both. The group that used combined methods was the only group that showed significant increases in BOTH strength and power.
Weighted clothing are garments that have heavy materials incorporated into them, to add weight to various parts of the body, usually as part of resistance training. The effect is achieved through attaching weighted pieces to the body which leave the hands free to grasp objects. Unlike with held weights or machines, weighted clothing can leave users more able to do a variety of movements and manual labour. In some cases certain weighted clothing can be worn under normal clothing, to disguise its use to allow exercise in casual environments.
Bodyweight exercises are strength training exercises that use an individual's own weight to provide resistance against gravity. Bodyweight exercises can enhance a range of biomotor abilities including strength, power, endurance, speed, flexibility, coordination and balance. Such strength training has become more popular among recreational and professional athletes. Bodyweight training uses simple abilities like pushing, pulling, squatting, bending, twisting and balancing. Movements such as the push-up, the pull-up, and the sit-up are among the most common bodyweight exercises.
The metabolic window is a term used in strength training to describe the 2 hour period after exercise during which nutrition can shift the body from a catabolic state to an anabolic one. Specifically, it is during this period that the intake of protein and carbohydrates can aid in the increase of muscle mass.
The Bulgarian bag, also known as the Bulgarian training bag, is a crescent-shaped exercise equipment used in strength training, plyometric weight training, cardiovascular training, and general physical fitness. The bags are made of leather or canvas and filled with sand; they weigh from 11 pounds (5.0 kg) to 50 pounds (23 kg) and have flexible handles to allow for both upper and lower body training, and for building grip strength.
Football strength is a training regime, considered the most complex physical quality to be developed by an athlete. The training regime, exercises used, how the exercises are performed, and the types of equipment all play important roles in achieving desired results.
Street workouts are a physical activity performed in outdoor parks or public facilities. The movement behind street workouts became popular in Russia, Israel, Myanmar, Morocco, Eastern Europe, and the United States, especially in New York City, Los Angeles, Chicago,Uzbekistan, Philadelphia, Miami, Baltimore, Washington, D.C., and other urban East Coast neighborhoods. It is a combination of athletics, calisthenics, and sports. "Street workout" is a modern name for calisthenics in outdoor parks. There are also street workout teams and organized competitions for exercises such as pull-ups, chin-ups, push-ups, dips, rows, muscle-ups, sit-ups and squats. A street workout also involves static (isometric) holds such as the human flag, front lever, back lever, L-sit and planche.
Split weight training is a type of exercise workout routine. It is a workout regimen where different muscle groups are targeted on separate days, rather than exercising the entire body in a single session. This type of training allows for focused work on each muscle group while providing appropriate recovery time between training on the same muscle. This type of training is mostly used by bodybuilders and fitness trainers, while professional lifters typically avoid this approach.
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