Buying Rubberised Resistance Equipment

What is rubberised resistance training?

Rubberised resistance training describes any fitness training in which muscle toning is achieved
through use of variable resistance bands, loops or tubes manufactured from rubber or similar
products.

A good quality latex based band or tube will increase in length during exercise by about three
times providing a consistent resistance against the stretch whilst this stretching takes place.
Once a band or tube exceeds three times its length it will start to stretch less smoothly and will
risk breakage.

To increase resistance within the recommended stretch distance of  rubberised resistance
equipment simply increase the thickness of the rubber being stretched.  This can be achieved
by buying a range of different thicknesses of product or alternatively by doubling or tripling
the quantity of product being held.

Selecting the Appropriate Strength of Rubber

Different exercises will require a different strength of rubber, so be prepared to buy a rubberised
product that provides flexibility of resistance.

Selecting the appropriate strength of product relates to your strength level and the purpose of
your training.  The purpose of your training i.e. toning, strength, power etc.  will normally dictate
the number of repetitions that you would seek to perform. Once you have decided your desired
repetition range you should select a resistance of rubber that ensures you experience moderate
to maximal muscle fatigue.

As a general rule, if you cannot achieve 8 repetitions with your chosen product due to muscle
fatigue, you should change to a product offering less resistance.

Maximising Exercise  Benefits from Rubberised Resistance Products

Before starting each exercise make sure that the rubber is under slight tension throughout its
length.  There should not be any slack in the rubber throughout the range of movement of the
exercise.

The amount that you pre-stretch the rubber can affect the resistance during your exercise,
but you must ensure that the rubber does not overstretch, so make sure that during the exercise
the rubber is not expected to stretch more than three times its original length.

Similarly to when working with free weights it is important to retain smooth form (not jerky) when
working with rubberised products and to keep the rubber under your control at all times.  The
return phase (or eccentric phase) of the muscle movement is equally important as the outgoing
phase  - try to ensure that the return phase takes between two and four seconds.

Although you may need to use different strengths of product when working alternate arms or legs,
you should ensure that within your workout you perform an equal number of repetitions with each
arm or leg.  It is also important to avoid overstrengthening one muscle group i.e. front of
thighs without balancing exercise on the rear of the thighs.  Inbalances can lead to injury and
be counterproductive.

Safety Considerations

Rubberised products tend to be relatively low cost and very effective, but do have a limited
life expectancy.  Most quality rubber exercise products can be expected to withstand at least
20,000 stretches under moderate use.   This will decrease if rubber  has prolonged exposure
to sunlight, extremes of heat or cold,  salt or chlorinated water.   

Based upon a standard rubberised workout requiring at least two strengths of rubber and
involving 8 exercises with two sets of 12 repetitions you should not expect your product
to be in tip-top condition after about 200 workouts.  At home this might take two years
but for the Fitness Professional or Personal Trainer this could be just 6 months.

Never tie two pieces of rubber together when exercising.

As rubber is stretched it becomes thinner and becomes susceptible to damage.  Sharp rings
on fingers and long fingernails can damage stretched bands whilst damage at the point of
‘insertion’ (this is the point at which you trap the rubber under feet, in door or machine
attachments etc) is quite common.  It is therefore important that before each use you
always inspect your rubberised product for nicks, tears or any other sign of  damage and
discard any damaged product.

In situations where very high expectations are placed on the product i.e. power or sports
workouts or where added security is required, it is possible to purchase rubber tubing
products which are sheathed in pleated material.  These sheaths are designed not to allow
the tubing to over stretch and, should the rubber fail the broken rubber is contained
within the sheath.   Although more expensive a sheathed product will typically last for more
than three times the length of an un-sheathed product which is exposed to overstretching,
sunlight and other environmental considerations.