Flat Resistance Bands vs. Resistance Tubes ?

I have only ever used resistance tubes, so I was surprised to discover that there were flat versions as well, and not just flat but wide as well as narrow ones. This piqued my curiosity and I decided to investigate the subject. This article is the result of my research. 

 

   As a general rule, both types of band have pretty much the same function and are used for essentially the same things: They are both used to perform resistance and flexibility exercises in fitness and rehabilitative contexts, as they have been since the early 20th century. That being said, there are differences between the two, which are discussed in some detail below:

Flat Resistance Bands

Flat Resistance Bands range from about 1€ to more than 5 €wide and come strips of latex ranging from a few inches in length to over 5 feet long depending on the brand and the system. The wider bands are highly malleable, especially thinner, lighter ones. They come in closed loops or open strips of latex and are frequently the band of choice for Pilates exercises and for therapeutic applications, although they are not the only type of band used in those contexts. At the other end of the spectrum some manufacturers offer narrow flat band systems such as the 4€ wide looped bands offered by RTB, or the open ended 1€ wide and 6€ long flat band system by Dura-Band (99.99% latex-free), which is manufactured using a layering process.

Some users prefer the greater comfort and stability flat bands. Wide bands especially wrap more easily and more comfortably around the torso, limbs and feet when the body is being used as an anchor. Although handles may be available as accessories for these wider bands they are not necessary in many cases because they compress easily in the hand for a good grip with minimal slippage. This makes them uncomplicated to use and easy to store or transport.

Narrower bands fall s somewhere in between when it comes to comfort.. The narrower and thicker they are, the more they resemble tubes in this respect, however, all flat bands offer some degree of stability over their cylindrical counterparts: They don't roll and they tend to €grab€ on to surfaces better. 

Tubes:

Different Resistance Tubes are made using varying qualities of latex and manufacturing processes. It is important to consider the manufacturing process because cheaper tubes are not only made from inferior latex products but they are extruded in a single layer, making them less resistant than their high-quality counterparts. In addition the quality of the accessories and attachment mechanisms is generally commensurate with the quality of the band: a cheaper band usually means cheaper, more fragile components. Proponents of flat bands cite these weaknesses as further arguments against the use of tube bands, and with reason. The argument, however, is less convincing with high-end tubes.

The best quality tubes are made using a continuous dipping technology that deposits liquid latex in layers, each bonding to the next and creating a super strong and tear and puncture resistant tube. All tubes are hollow but the multi-layered versions have extremely thick walls layered in concentric circles around a hollow center of narrow diameter. Brands that offer multi-layered solutions include Elastitone, Bodylastics and Lifeline.

Anti-snap technology such as external sleeves (Elastitone) or woven chords at the center of the tubes (like Bodylastics' DGS technology) add another layer of safety, comfort and durability to the best tubes. At this level the argument that flat bands are superior because they are made of a solid, not hollow, material is rendered somewhat moot. Latex or other elastic material, if stretched beyond reason will snap eventually. The point is that no band, flat or tubular, should ever break with proper use and care. 

Depending on your personal strength and your intended use of the product you may do just fine with an extruded, single-layer product but in that case make sure you do your research and don't go for the cheapest option.

Like flat bands, tubes come in open-ended and looped but the systems are more mixed and matched and there are other options which I have not seen with bands:

Common types of resistance tubes:
Linear
Closed Loops
Figure-8
X-shaped Linear
Specialty Tubes padded for specific use ( ex: such as the c-band loop by Lifeline which comes with cushioned grips and a door attachment and works, according to lifeline, in all three planes of motion and can be used by individuals or in team based exercises )

Resistance Levels:

Although there is no standard color coding system both types of band ( flat or tubular) are generally color coded according to resistance level. The color code might be stated in relative terms (light, medium, heavy, extra heavy etc.) but good bands also come with corresponding weight equivalents. Keep in mind that that not all weight equivalents were created equal. If you really want to get a sense of a free-weight equivalent you might be disappointed. The problem is that manufacturers don't necessarily employ the same methods. That being said, good brands make take pains to provide accurate equivalents and provide information about how they arrived at their results. You will need to compare methods and decide for yourself ( these usually involve measuring resistance at some point of extension).

Accessories:

As a general rule there are more accessories for tubular bands. This probably stems from the fact that tubes can really be uncomfortable to use without some basic accessories like handles and padding. From there, additional more specialized accessories would have developed naturally. Moreover, it is also no doubt easier to attach accessories to narrower tubes than wide bands. These arguments are borne out by the fact that among flat bands it is the narrow systems, which share both some of the concerns and advantages of their tubular cousins, that seem to offer more comprehensive accessory lines. These can usually be purchased after the fact or as part of special kits put together by the manufacturer. Kits include a selection of bands and some accessories. The more comprehensive the kit the more expensive it is. There are beginner to advanced kits and sometimes sports-specific or other specialized packages are also available.

Accessories might include: handles; padding; wrist and ankle cuffs; waist, door, sports-specific and/or other attachments.

Some tubes like the Bodylastics system come with built in clips for quick changes between exercises. Another advantage with this high quality system is that several tubes can be attached in different combinations to achieve different levels of resistance. The new Dura-Band system made up of flat narrow bands also uses an innovative clip system and offers a number of accessories (for those with allergy concerns, this band has the advantage of also being virtually latex-free).

Latex-Free:

Latex sensitivity is a dangerous often life-threatening allergy for many people. Latex free tubing is available from some manufacturers but by and large your options are pretty limited. You may find more options with Flat Resistance Bands. Although I have not used it myself the Dura-Band system may be an excellent alternative as it shares many qualities with both flat bands and tubes and claims to be 99.998% latex free.

My own conclusion in the final analysis is that choosing between flat bands or tubes is a matter of personal preference. If you are looking for a super light weight uncomplicated comfortable solution to supplement your fitness routine, Pilates training or add some variety to your weight training, you might choose the wide flat bands ( ex: Thera-Band, Ailyo, etc). If you want a comprehensive, stand-alone system, to engage in sports-specific exercises, or you simply like to work with as many options as possible 

 

Damian@FitnHealthy

7 BENEFITS OF HEAVY RESISTANCE TRAINING

For years only a finite number of dedicated fitness enthusiasts practiced a sure-fire method of achieving results from exercise: weightlifting with the heaviest loads possible. 

Most common gym routines are derived from the bodybuilding world and focus on moderate-to-high repetition ranges, usually eight to 15 reps, to increase the size of a muscle. 

Serious strength-training enthusiasts know that lifting heavy for five repetitions or less, while extremely challenging, is the quickest way to increase muscle strength.

There is a distinctive difference between training for muscle size—technically called hypertrophy—and training for strength and increasing a muscle’s ability to generate force. While lifting heavy can improve the force output of a muscle without significantly increasing its size, training for size can increase muscle volume without necessarily improving strength. 

Lifting with high repetitions can increase the sarcoplasmic hypertrophy of a muscle by increasing the amount of fluid in the sarcoplasm of muscle cells. However, using a heavy weight for fewer repetitions results in myofibrillar hypertrophy by increasing the thickness of individual muscle fibers. 

Sarcoplasmic hypertrophy increases the size of a muscle, while myofibrillar hypertrophy results in thicker muscle fibers capable of generating higher levels of force.

If you are looking for a way to supercharge your clients’ workouts or help move past them past a plateau, consider using a weight heavy enough to limit them to five repetitions or less.* Here are seven benefits of how using heavy resistance can maximize the results from your fitness program.

Training for muscle strength is different than training for muscle size. A six- to 10-week strength-focused mesocycle of heavy resistance and low reps followed by a six- to 10-week hypertrophy (bodybuilder) mesocycle of moderate weight for higher rep ranges can produce significant gains in both size and strength.

Using heavy weights increases intramuscular coordination, the number of type II motor units and the amount of muscle fibers engaged within a specific muscle. Have you ever felt your muscles shaking while lifting heavy weights? This is because you are recruiting and activating the larger type II muscle fibers, which are only stimulated to work when a muscle is challenged with heavy resistance or working to fatigue.

Using maximal loads for compound (multi-joint) movements like the deadlift, squat-to-shoulder press, bent-over row or chest press can improve intermuscular coordination, which is the ability of many muscles to work together to generate and control high levels of force through multiple joints.

Lifting heavy weights elevates levels of anabolic hormones—specifically testosterone, growth hormone and insulin-like growth factor (IGF-1)—which are used to repair muscle fibers damaged during exercise. This helps the muscle fibers to become thicker and capable of generating higher levels of force.

Lifting heavy weights increases production of the hormone IGF-1. This hormone is related to the production of brain-derived neurotrophic factor (BDNF), which is a neurotransmitter responsible for stimulating the growth of new neural pathways in the brain along with enhancing communication between existing pathways. In short, lifting heavy could make you smarter by enhancing cognitive function.

Training with heavy weights helps you to improve your self-confidence. Knowing that you can lift heavy stuff gives you the confidence that you can handle common challenges, such as a putting a bag in the overhead bin on an airplane or carrying a heavy piece of furniture while reorganizing a room or helping a friend move.

Strength training with heavy weights improves muscle definition. Muscle definition occurs as the result of muscles remaining in a state of semi-contraction and heavy strength training recruits the larger type II muscle fibers responsible for a muscle’s appearance.

Source - C/O Ace 

Calisthenics Workout

Calisthenics workout programs are a traditional and integral part of any training program because calisthenics workout programs require minimal" equipment and can be performed in almost any location. Calisthenic exercises & workouts, depending on how they are performed, can be used to develop flexibility, muscle strength, muscle endurance, and/or muscle power.

Here we will discuss the benefits and proper use" of calisthenics within the training environment.

The Muscle Strength-Endurance Continuum

Muscle strength and, muscle endurance exist on a continuum. Given that muscle strength is the amount of force generated by one repetition and muscle endurance is the ability to exert force repeatedly over time, improving muscle strength will improve muscle endurance.

The first occasion depends on individual fitness level and how many repetitions can be performed. Individuals who can only perform a low number of repetitions during a calisthenics workout programs (less than 10-12) will develop muscle strength.

Those who can perform a higher number (more than 10-12) will develop muscle endurance. For example, when you first start doing pull-ups you may only be able to perform 9 repetitions. At this point, you are developing muscle strength. As your performance improves, and you are able to perform over 12 repetitions, you begin to develop muscle endurance.

The second occasion occurs where calisthenics workout programs are modified to overload the muscles so that they contribute to strength development.

This can be achieved by any of the following:

Adding weight (e.g., pull-ups or push-ups while wearing a weighted pack) Using a buddy for resistance (e.g., having a buddy sit on your hips while doing bent over calf raises; buddy- assisted leg extensions) Exercising on one side of the body only (e.g., one-legged squats or calf raises) Modifying the exercise (e.g., elevating the legs during push-ups) Super sets/pyramids These modifications can be particularly helpful if weight training facilities are not available and a strength workout is required.

If your one repetition maximum weight is increased, your sub-maximum multiple repetitions can be performed with more weight (resistance).

Muscle strength is developed by performing low-repetition (6-12), high-resistance exercises. When more than 12 repetitions can be performed, the resistance should be increased, and the repetitions decreased.

Muscle endurance is developed by high-repetition (>12), low-resistance exercises.

A set for an exercise is the number of repetitions performed per unit weight.

Increasing the number of repetitions per set develops endurance. For example, if an individual can perform only 10-12 sit-ups using proper technique, the exercise will develop muscle strength.

Once an individual can perform over 15 repetitions per set, muscle endurance is being developed.

Note that strength and short-term efforts have no effect on aerobic capacity because the aerobic/endurance system is not recruited with maximal or heavy loads. In contrast, sustained efforts with a light load recruit the aerobic system and have minimal effect on strength.

Generally, activities of longer duration require more muscle endurance. You should modify your training programs according to the principles of strength and endurance specific to mission requirements.

Muscle strength and endurance are both essential for extreme fitness performance. Muscular strength is also required for many team sports. Muscular endurance is needed when work is required over longer periods of time.

The goal of calisthenics workout programs should be to develop complete muscular fitness (i.e., strength, endurance, and power). Muscle strength provides the foundation for muscle endurance and power. An adequate strength base not only improves performance, but also decreases the likelihood of injury.

For this reason it is recommended that at least two strength workouts (low-repetition [10-12 reps], high resistance exercises per muscle group per week), be part of your calisthenics workout programs.

Traditional calisthenics workout programs performed two to three times a week will develop and maintain muscle endurance. Plyometric exercises when necessary, can also be used to develop muscle power.

Training schedules, lack of exercise equipment, and inadequate nutrition can keep you from maintaining required fitness levels.

Calisthenics workout programs, however, are practical for almost any situation because they can be performed anywhere with minimal equipment. Moreover, calisthenics workout programs can also be modified to provide a strength workout.

 

 Source Thomas Martin, Go

 

Resistance Band Guide

  Resistance bands, also called resistance tubing, are an exercise accessory made of rubber. Common exercises can be maximized with resistance bands, as the bands increase the load requirement put on your muscles. Because of their versatility, exercise bands are an appropriate exercise tool for people of all fitness levels. Talk with your doctor before starting a new exercise routine, particularly if you have an existing health condition or injury.

Types

 The thicker your resistance band is, the more resistance it will provide. Lighter colors are generally for lighter resistance levels, and as the thickness increases, the colors of tubing get darker. You should use a resistance band that you’re able to stretch, but that is still challenging for you. When stretching your band is no longer demanding, you should advance to the next level of thickness. The varying muscles in your body have different levels of strength, so buy a variety of bands so you’ll be prepared for different exercises. Resistance bands with padded handles are usually more comfortable than non-padded, interchangeable ones.

Usage

Resistance bands are used to gain strength, flexibility and balance. Depending on the exercise, the band can either be fastened to an object such as a door knob, or you can use the band while holding onto the handles. Muscle strengthening exercises such as hamstring curls, bicep curls, squats and reverse crunches are enhanced when a resistance band is incorporated because of the force you exert when attempting to pull the band. You should perform eight to 12 reps of each exercise and two to three sets of each rep.

Benefits

Resistance bands are inexpensive, lightweight and easy to pack into luggage or a gym bag. You can use them with most calisthenic-type exercises, and their versatility will help you concentrate on your targeted muscle groups. For example, if your goal is to strengthen your hamstrings, use your resistance band around both ankles and perform single leg butt kicks while holding on to a secure surface. The resistance from the band will increase the work done by your hamstrings.

Precautions

If a resistance band is joined together at the ends to make one continuous band, the bond where it is joined can be faulty and break, leading to injury while exercising. Choose a band that is a continuous piece of rubber. When performing an exercise that requires the band to be attached to an object, be sure it is fastened securely to avoid slippage. If the rubber on your resistance band shows sign of wear, aging or weather damage, replace it with a new one. If you experience sudden or sever pain while working out with resistance bands, seek medical help immediately.

Source : Susan Presley has been a health care journalist since 2006. Her articles have been published by "Current Health" and the "American Journal of Nursing." With a Bachelor of Arts in communication from Truman State University, she is pursuing a Master of Divinity at Louisville Seminary in Kentucky.