There is no doubt you have heard from some medical professional that diet and exercise are key components of good health. We are often told that cardiovascular exercise and resistance training are essential parts of a well-rounded fitness routine. The cardiovascular exercise component may be more intuitive than the resistance exercise for most people. Walking and jogging, cycling and swimming are all great choices of cardio and options people typically think to do on their own. However, the resistance training component can be a little bit more daunting.
Resistance training (which is also commonly referred to as strength training or weight training) is “the use of resistance to muscular contraction to build strength, anaerobic endurance and size of skeletal muscles” (1). Resistance training is beneficial for everyone as studies have shown that it helps to reduce age-related muscle loss, improve muscular strength and endurance, regulate blood glucose levels and help control blood pressure as well as many other important health markers (2).
Given this definition, going to the gym is the first thing that comes to mind when we think of resistance training. The gym can be an overwhelming place for beginners as there are a variety of machines, free weights, and other equipment to choose from. As a health practitioner, I recommend starting with basic techniques using just your body weight at first, to help provide a solid foundation for resistance exercise. If you are looking to spice up your workouts, there is one piece of equipment that might be right for you.
An elastic resistance band is a piece of equipment that I often introduce to my patients early on in their rehab or fitness journey. I find these bands to be extremely versatile, inexpensive and a great way to progress exercises that I have assigned, as well as add variety to them. Elastic resistance bands are unique as they help with muscle strengthening, by loading muscles and joints in all directions, and allow for the intensity of the load to be naturally controlled. This is different from an exercise device (like a machine at the gym), where the load is artificially controlled (3). Furthermore, a review of the literature by Y.R. Yeun showed the usefulness of elastic resistance bands on strength, flexibility, and balance in community-dwelling elderly people. His review article found that there is evidence to suggest that the use of an elastic band resistance program could improve muscle strength by as much as 3-18%, which will directly and/or indirectly improve balance and flexibility (3). This review article also found that elastic band resistance training also helped to improve participant’s Functional Reach Tests, One-Leg Stand Tests and Berg Balance Scale scores (3), all of which are standardized assessments of fall risk or balance assessments.
Elastic resistance bands are not only limited to use by the elderly. These same benefits can be achieved by anyone who uses them! With that said, I have seen many people at the gym and sporting goods stores struggle to use or even choose the right resistance band for themselves. This blog aims to help provide information on how to choose a resistance bands. We will follow this up with some exercises that can be done using each type of band on our Instagram page. So, without further ado, let’s dive in!
Resistance Band Types
Part of the problem I hear from patients is how much variety there is in the elastic resistance band market. They have a difficult time deciding which type to buy and whether one type is better than another. The simple answer is that it depends on what your goals of resistance training are. Once these are goals are determined one or more bands can be used to help you achieve them. Below are some of the types of elastic resistance bands that can be purchased:
Therapy Bands:
Therapy bands are often used by manual therapy practitioners in the rehabilitation of various musculo-skeletal injuries. In a clinical setting, these bands are often cut from a larger roll, with the length of the band determined by the practitioner based on the type of exercise that they want you to do. When purchased from a store or online, these bands typically come in 3-foot lengths. They are flat and open-ended, meaning that it is not a looped band. These bands come in a variety of resistances. These bands are typically sold individually but can be bought in multi-packs.
Pros:
Easy to use
Versatile – able to use them in a multitude of ways
Light weight and easy to carry/store
Great for the rehabilitation of a musculoskeletal injury
Cons
Pre-cut sizes (if given by a practitioner) may limit the types of exercises can be done
Typically need to be anchored to something and could possibly limit where you use them
Uses:
Rehabilitation of a musculoskeletal injury
Upper body exercises
Lower body exercises
Strength training
Flexibility training
Cost:
Individual: $12.99 (Sportchek)
Multipack: $28.59 (Amazon)
Mini Bands
Mini bands are small, looped bands that usually range from 10-12 inches long. These bands are typically used when training the lower body as they can be placed around both legs for exercises like squats or glute bridges. Since these bands are small, they are typically sold in multi-packs, but they can be purchased individually as well. These bands can be made of latex only or be coated in a fabric material for increased comfort.
Pros:
Looped – so they don’t have to be anchored to anything to use
Can be purchased in multi-packs giving you choice of resistance for one price
Cons:
Smaller than the other ones listed
Less versatile, mainly used for lower body exercises
Uses:
Lower body exercises
Strength training
Flexibility training
Cost:
Individual: $17.99 - fabric band (Sportchek)
Multipack: $19.99 - latex bands (Sportchek)
Super Bands
Super bands are longer, thicker versions of the Mini Bands. They are typically 2-3 feet in length and come in a variety of different resistances. They are very versatile and can be used for warm-up and cool-down as well as working sets of your exercise routine.
Pros
Looped so it can be wrapped in ways to anchor it without having to buy attachments
Typically longer in length
Versatile, many ways to use
Cons:
Typically sold individually, so multiple need to be purchased in order to get variations in resistance
Larger bands may take up more space at home or in your gym bag
Uses:
Rehabilitation of a musculoskeletal injury
Upper body exercises
Lower body exercises
Strength training
Flexibility training
Warm-up/cool-down
Cost:
Individual: $19.99 - medium resistance (Sportchek)
Multipack: $42.99 (Amazon)
Lateral tube Bands
Lateral tube bands are open-ended elastic bands with a metal ring attached to both ends. They are made to be used with different attachments, including handles, ankle/wrist cuffs, door stoppers, etc. These bands can be very versatile if the proper attachments are purchased. They are typically sold as a multi-pack with attachments that can be used, however these can be quite expensive. Single bands are also sold, but are typically used to supplement the set.
Pros
Can be open ended or looped when connected to something (like handles or a mount)
If purchased as a set, it can provide you with enough equipment to start your home exercise equipment.
Can provide variability to your workouts if appropriate attachments are included
Cons
To get the full use out the bands, you will likely have to buy several attachments
Resistance band set + its attachments can be expensive
Uses:
Full body workouts
Strength training
Flexibility training
Cost:
Individual: $26.99 - ultra light resistance (Sportchek)
Multipack: $159.99 - includes all attachments needed (Sportchek)
Resistance Tube Bands
Resistance tube bands are those that come with pre-attached handles. These bands typically come in 3-4 feet lengths. The handles allow for easy gripping and easy use in many different settings. These bands come in a variety of resistances and are light weight. One band can give you all the equipment you need to complete a full body workout.
Pros:
Come with handle attachments for ease of use
Long in length
Can be used in any setting you choose to exercise
Cons:
Can limit some of the types of exercises you do as the handles may get in the way
Handles typically don’t come off
Uses:
Full body workouts
Strength training
Warm-up/cool down
Cost:
Individual: $12.99 (Sportchek)
Multipack: $58.49 (Sportchek)
Resistance Levels
Resistance level of the band is another factor that needs to be considered when it comes to choosing a band. The level of resistance of each band is usually determined by its colour. The following list shows what resistance level each colour of band is typically associated with.
Yellow = Extra light – 3.0lbs*
Red = Light – 3.7lbs*
Green = Medium – 4.6lbs*
Blue = Heavy – 5.8lbs*
Black = Extra-Heavy – 7.3lbs*
*Based on bands manufactured by TheraBand - Resistance reported in pounds at 100% stretch/elongation of the band (4)
**Depending on the company that makes the band, the colours/resistances may be different than the ones listed above. Be sure to read the box or description of the product before purchasing.
If you would like to start using resistance bands, but not sure what resistance level you should choose, book in with one of our chiropractors for an assessment. Once we have an understanding of your current fitness level and goals, we can help chose the right band(s) for you! And don’t forget to follow our Instagram page - @new.era.wellness.chiro – for resistance band exercise videos that will be coming out over the next couple of weeks!
Dr. Jared Borosch, BSc., DC.
Note: Neither New Era Wellness Chiropractic or Dr. Jared Borosch, BSc., DC. received any compensation for this post that refers to online or in-store retail stores/brands.
References:
1. AUSactive. Resistance training – health benefits. Victoria (Australia) Victoria State Government – Department of Health; 2022 [cited 2023 Sept 22]. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits
2. Zhao, H., Cheng, R., Song, G., Teng, J., Shen, S., Fu, X., et al. The effect of resistance training on the rehabilitation of elderly patients with sarcopenia: a meta-analysis. Int J Environ Res [Internet]. 2022 Nov 22 [accessed 2023 Sept 22]; 2022(29): 1-13. Available from: https://pubmed.ncbi.nlm.nih.gov/36497565/
3. Yeun, Y.R., Effectiveness of resistance exercise using elastic bands on flexibility and balance among the elderly people living in the community: a systematic review. J Phys Ther Sci [Internet]. 2017 [accessed 2023 Sept 22]; 29(9): 1695-1699. Available from: https://www.jstage.jst.go.jp/article/jpts/29/9/29_jpts-2017-247/_pdf
4. Vitality Depot. TheraBand bands – 50 yards per box. Toronto (ON); Copyright 2023 [cited 2023 Sept 22]. Available from: https://vitalitydepot.ca/exercise-small-goods/theraband-bands-50-yards-per-box?sku=TH-20120&gclid=CjwKCAjw38SoBhB6EiwA8EQVLq-9CLIvUlpxKHxQDxyvpHi_DU6qqZnATojbhMzjTS8k8vMDSyFQ3RoCfggQAvD_BwE
Images – referenced in order that they appear:
Comments