Choosing elastic bands for fitness: sizes, colors, hardness

September 20, 2022 Admin Home page » Tips and tricks

Rules for choosing and purchasing fitness bands. Advantages and disadvantages of different types. Efficiency of use. Manufacturer ratings and prices.

Everyone knows that in order to create an athletic figure, it is necessary to perform not only exercises with your own weight, but also use a barbell with dumbbells, which are heavy and cumbersome at home. Everything changed in 1995, when a doctor from Switzerland, Schmidt, and a trainer from Germany, Weisscharz, created a new direction - terarobics.

This is a low-impact, high-intensity cardio workout from which latex bands have become separated over time and are now called fitness bands and are now used for anaerobic training.

What are fitness bands?

These are elastic bands of different densities and different colors, they are worn on the legs and arms to increase the load on the muscles by overcoming resistance. Low-power ones are good for girls and beginners, more powerful ones are necessary for guys and professional athletes.

The color makes it easy to understand how high the resistance is:

The brighter the color of the fitness band, the less resistance, the darker, the stronger!

Compared to dumbbells, they are safer to perform, but are suitable for strengthening muscles, and not for increasing them. It is worth remembering that exercises with fitness bands are a strength version of fitness or shaping training.

What exercises can you do?

Let's look at an example of a workout that involves all the muscles of the body.

Lunges

Place an elastic band on the middle of your thighs. Elbows bent, arms cupped in front of the chest, legs slightly apart. As you exhale, step your left leg back, taking it as far as possible. Start squatting until your thigh is parallel to the floor. Inhale and return to the starting position. Repeat the same for the second leg.

Deep squats

Place the tape on your hips so that it is slightly above your knees. Bend your elbows, clasp your palms in front of your chest and spread your legs. Exhale, moving your pelvis back. Lower yourself smoothly so that your thighs are parallel to the floor. As you inhale, rise up.

Walking

Place the tourniquet around your ankles and spread your legs. Bend your elbows and place your palms together in front of your chest. Exhale as you step to the left with your left foot. As you inhale, lift your right hand towards it, maintaining the distance from the starting position. Repeat the same on the other side. Steps forward and backward are performed using the same technique.

Deadlift

Place an elastic band on the floor, stand on it with your feet shoulder-width apart. The feet should be parallel to each other. Sit down with your torso tilted forward at an angle of 45 degrees. Take the edges of the elastic with straight hands. Exhale, straightening your knees and back. The heels do not come off the floor, the shoulder blades are moved together. Exhale and return to the starting position.

Crunches

Place the tourniquet around your ankles and lie on the floor. Bend your knees and raise them. Clasp your hands behind your head. Begin to rise as you exhale, bringing your left elbow as close to your right knee as possible. Inhale and return to the starting position. Repeat for the other side.

Stretching

Place the band around your wrists and place your feet shoulder-width apart. Stretch your arms forward and spread them apart as you exhale, stretching the band as much as possible. While inhaling, return to the starting position.

Bent-over row

Place the tourniquet on the floor and stand on it with one foot. Step back with your other leg, bending your knee slightly. Grasp the ends of the tourniquet with your hands and bend your elbows, placing your palms near your chest. Lean your body forward slightly and pull the band towards you as you exhale. While inhaling, return to the starting position

Efficiency of use

By regularly performing exercises with fitness bands, you can achieve the following:

♦ balance is coordinated, balance is improved and the entire vestibular apparatus is normalized;

♦ the range of movements increases, which allows you to stretch the muscles more and contract them more powerfully;

♦ muscle elasticity improves;

♦ flabbiness of muscle areas disappears;

♦ different muscle groups are toned;

♦ ligaments and tendons are trained, which relieves joints;

♦ pectoral muscles become more toned;

♦ the buttocks and leg muscles are thoroughly worked out.

All these positive aspects have been proven by scientific research in Denmark by the National Research Center for Engineering and Safety, as well as reviews from people who have tried the method on themselves.

Thickness

How to determine the load level by thickness

This value is often ignored when buying elastic. However, there is a reason why width is still worth considering. It is indicated on the packaging of the tape along with kilograms. The greater the resistance and the number of kilograms, the greater the width of the elastic band. That is, it is directly proportional to the load

. However, some manufacturers make mistakes by indicating the range in kilograms. This was repeatedly noticed by coaches. And if for professional athletes a difference of several kilograms will not be noticeable, then for beginners it can be significant. Therefore, the width is a safe parameter by which the exact load can be calculated. The table shows the standard width and kilogram correspondence. From this you can determine the load range.

Advantages of elastic bands for fitness

♦ suitable for the process of skeletal formation (adolescents);

♦ can be used as rehabilitation after injuries, when training with dumbbells and barbells is contraindicated;

♦ a good alternative for diseases of the lower back and the back itself, when it is necessary to perform exercises without axial load on the spine;

♦ take up minimal space, does not require large costs for storage and maintenance;

♦ light and compact;

♦ a wide variety of exercises performed;

♦ the body receives a good load only due to its own weight and additional resistance from tension.

Advantages and disadvantages

Like any sport, exercise with elastic shock absorbers has both advantages and disadvantages. The first includes:

• effectively work the muscles of any part of the body;
• safe for adolescents at the stage of skeletal formation;
• allowed for diseases of the musculoskeletal system, problems with the lower back and spine, varicose veins and injuries of the knee joints;
• ideal for home and away training due to the compactness of the equipment;
• presented in a variety of execution variations;
• provide uniform load along the stretching path;
• allow you to independently adjust the level of density based on your personal feelings.

Disadvantages of the complex:

• requires strict adherence to execution technique;
• still more suitable for women: the maximum load is insufficient for men who seriously engage in weight training;
• low-quality rubber bands do not last long, but branded ones can be quite expensive;
• an incorrectly selected tourniquet can lead to hematomas, bruises and erosion.

Disadvantages of elastic bands for fitness

♦ it is necessary to study at first to master the correct technique;

♦ rubber bands leave marks on the body with strong tension;

♦ branded models have a high price, but the quality is of course higher;

♦ cheap models tear and wear out;

♦ to obtain the correct load, it is necessary to follow the movement technique;

♦ maximum load up to 30 kg, which is more suitable for women, while men need a more substantial weight.

Length

What length of elastic band is considered optimal?

When choosing the length of the elastic band, you should focus on the exercises that you plan to do with them. Mostly on sale there are products with a length of 25 and 30 cm or 50 and 60 cm, if you count around the circumference. They are considered standard and are suitable for classic fitness exercises, such as squats, lunges or bends. At the same time, instructors often recommend purchasing elastic bands with a length of 30 cm. It is believed that the higher it is, the greater the load the product can bear. Elastic bands of 30 cm stretch better than those of 25 cm. In this regard, their service life and wear resistance are somewhat higher. But in general, 25 cm is enough for beginners. The difference in this case is not so drastic, so here you can be guided by your budget.

The situation is different with yoga, Pilates and pull-ups. For this type of sports load, the standard length is not enough. In this case, you need to choose a fitness elastic band from 1 meter and above.

Peach bands

Most popular set

The quality of the rubber bands has been tested by numerous users. This set has received the maximum number of reviews on various portals.

Types of fitness bands

Let’s dwell on this issue in more detail, because due to the variety of species, you can easily choose an option that is not at all suitable.

From types of load

♦ lettuce, orange, light green and bright yellow – 2.5 kg. (X-light, S – very light);

♦ bright red – 6-8 kg. (Light, M – light);

♦ dark shades of yellow and green, blue, light blue – 9-12 kg. (Medium, L – medium);

♦ rich blue and dark red color – 13-18 kg. (Heavy, XL - heavy);

♦ brown, gray, black – 19-30 kg. (X-Heavy, XXL - mega-heavy).

It is possible to buy a fitness elastic band either as a set or separately.

From material

♦ Latex - the most popular and depending on the brand the cost is per 1 piece. around $3-25. It stretches well, but can cause harm to allergy sufferers; it is not clearly fixed on the body;

♦ Polyurethane – the safest at a cost per 1 piece. $25-45. Hypoallergenic, wear-resistant, but high in price;

♦ Rubber – the most short-lived ones at a price per 1 piece. 4-12$. The low cost is attractive, but over time, rigidity is lost and the rubber wears out;

♦ Fabric – the most combined, including natural fabrics, polyester, latex at a price of 1 piece. 15-20$. They are clearly fixed on the body, but the fabric base forms chafing under heavy load.

From size

♦ Tape – has a length of 120-250 cm and a width of 5-6 cm, while almost all muscle groups can be worked out;

♦ Long loop – with a length of 150-200 cm and a width of 2-10 cm, it is good for use by experienced athletes. Usually they switch to it after training with a mini-band;

♦ Mini-tape - is a smaller copy of a long tape with a length of 45-60 cm and a width of 5-10 cm, it is convenient to use due to the fact that its small size does not allow it to slide off during exercise, which will allow for better concentration on movement technique and muscle sensation of load.

From stressed muscles

♦ An expander band is a good option for the back and arms. The bands themselves are secured with expanders, and the presence of an external tube (a rubberized shock absorber allows you to perform exercises with a wide amplitude);

♦ Butterfly (figure eight) - a good option for the buttocks, thighs and forearms. This is an analogue of a single-layer or multi-layer tourniquet, which are connected into a ring by a jumper in the center for convenient fixation on the feet or hands;

♦ Loops are a fairly convenient option for the limbs; these are wide strips of rubber in a single circle.

• Mini loops are short and wide, safe and comfortable. The blood vessels do not pinch or rub the skin too much, and they are also not traumatic. They performed well for pumping up the abdominal muscles.
• Long loops – make it possible to work muscles with increased amplitude, but it is necessary to learn the correct technique at first;

♦ Band expander – the most popular type of fitness elastic band, not very wide, but quite long. Can be used to work all muscle groups.

Comparison table of characteristics

The table below presents the main characteristics of the products in question. By comparing them with each other, it will be much easier for you to make a choice in favor of the appropriate tape model.

How to choose the right one

Once you know what types of fitness bands there are, you can choose the most suitable option for yourself.

Based on load

♦ S – suitable for beginners with weak muscles and teenagers;

♦ M – good for warming up muscle fibers, useful for entering the training process after a long break;

♦ L – recommended by the manufacturer for training the buttocks and legs, suitable for people with an average level of physical fitness;

♦ XL – for people at an advanced level;

♦ XXL – a good option for professional athletes.

It is recommended to buy a set if the whole family will participate in training with fitness bands.

Based on the material

⇒ Budget - latex and rubber;

⇒ Expensive – fabric and polyurethane;

⇒ Quickly deteriorating – rubber;

⇒ Durable – polyurethane;

⇒ Relatively dangerous - latex (include allergens) and fabric (can leave marks on the skin);

⇒ The choice of specialists is polyurethane.

Based on size

⇒ Wide mini-sizes – allow training to be carried out more conveniently, skills are developed faster, and prepare muscles for more significant loads;

⇒ Wide and long sizes – you need to buy them with certain skills, otherwise it’s easy to get confused in them. Requires a trainer or experienced partner.

Based on the load on muscle groups

⇒ Ring – suitable for training triceps and biceps;

⇒ Exertube (expander elastic band) – good for training your arms and back;

⇒ Eights - will provide good fitness with an elastic band for women, will actively load the legs and buttocks, in addition, men can additionally train their forearms;

⇒ Long loops – actively train the abdominal, lower back and side muscles, the so-called core muscles;

⇒ Mini-loops - an option suitable for beginners, injuries are minimal, the safety of performing exercises is high;

⇒ Tapes - useful for correcting your figure as a whole, which will allow you to quickly get rid of excess weight and get a slim body.

Tips for beginners

Before starting the exercises, it is better to first watch various videos on the Internet or take several individual lessons with a trainer. The number of repetitions should be increased gradually, making the exercises more difficult and choosing bands with stronger resistance. It is better to immediately purchase a set of several harnesses.

As for the material, professional trainers advise choosing polyurethane harnesses. For beginner athletes, it is better to choose mini-loops - they are most convenient to work with and easier to acquire the skills that will be needed to move to a higher level.

The most important criterion for choosing a fitness band is the purpose of the workout. Before purchasing, you need to decide what elastic bands are needed for. Do you want to lose weight or improve your overall physical fitness, which muscle group needs more work, what is your level in sports, etc. By answering all these questions, you can choose the right sports accessory as competently as possible.

Sport is an important component of our life. Unfortunately, it is not always possible to go to the gym due to busy schedules. But fitness bands allow you to always keep yourself in great shape, because you can exercise with them at home at any opportune moment!

The Greenportal team wishes you productive training and speedy achievement of your goal on the way to your dream figure!

Manufacturer

The most popular manufacturers of fitness bands
When choosing a company, we recommend giving preference to large manufacturers with a good range of elastic bands, as well as the availability of other sports goods. Among them we note:

GO DO.

The company has one of the best assortments of elastic bands on the Russian market. There are single copies on sale with varying levels of load, as well as kits for beginners and professionals. Here you can find a fitness band for any purpose.

Peach bands.

The company cannot boast of the same extensive range as GO DO. But she can be awarded the Audience Award. Peach bands have received the maximum number of positive reviews from users. Quality, durability, comfort, appearance - all important indicators of the products are excellent.

ONLITOP.

The company has been on the market since 2014 and today includes more than 10 types of sporting goods in its range. Among them you will find hoops, jump ropes, trampolines, horizontal bars and, of course, fitness bands. The company's main trump card is low prices. Even if you purchase expanders individually and make a set of them, it will be much more profitable than a ready-made set from other manufacturers.

Material

What material is considered the highest quality?
Fitness elastic bands are made from three types of materials:

Latex.

Most manufacturers prefer it. This is due to two factors. Firstly, latex rubber bands are the cheapest. And secondly, they have optimal technical characteristics - convenience, wear resistance and practicality. The only drawback is the possibility of an allergic reaction to latex.

Polyurethane.

Polyurethane rubber bands are often the choice of allergy sufferers. Compared to latex, this material is considered completely hypoallergenic and is great for women with sensitive skin. It is also characterized by increased wear resistance and better quality indicators. But polyurethane models are an order of magnitude more expensive than latex ones.

Rubber.

The cheapest material, which is inferior in quality to the previous two. Like latex, it can cause an allergic reaction, but its wear resistance is much lower. But despite all the shortcomings, rubber products are in considerable demand due to their low cost.

In summary, for beginners who are not allergic to latex, we recommend giving preference to this material. For those for whom it is important that the fitness elastic band lasts as long as possible, it makes sense to overpay and purchase a polyurethane product.

Color

How to determine the resistance level by color

Beginners should definitely know that the variety of shades of rubber bands is not related to aesthetic preferences. The color indicates different degrees of stiffness and resistance. As a rule, light and warm shades indicate minimal or medium resistance, while cold and dark shades, on the contrary, indicate a high load. We list the main ones:

Yellow.

Indicates the softest elastic bands with minimal resistance. They are most suitable for beginner athletes, or are used to prepare muscles for further training.

Red.

Indicates an easy level, which is also recommended for beginners.

Green.

Typically this color indicates the average load level. At the very beginning, there can be a lot of such resistance. The green projectile can overload the muscles. Therefore, it should only be used after the yellow or red level.

Blue.

This is an advanced level intended for professionals with a high level of training.

Black.

This color marks the hardest rubber bands with a resistance of about 85 kg. They are rarely used even by experienced craftsmen.

Please note that this is only a rough standardized guideline. Each company has a range of colors that corresponds to individual parameters.

Country of manufacture

What is the difference between latex elastic bands from different countries
? Not all experienced fitness instructors take this nuance into account. As mentioned earlier, latex rubber bands are considered the most popular. At the same time, the same material can differ noticeably in quality. The reason for this is the different countries where the material is produced. Most often latex is made in China

,
Malaysia
and
Thailand
. The highest quality material is considered to be from Malaysia. Typically, such elastic bands have a higher degree of strength and elasticity. They can stretch approximately 5 times. And this is much more than the statistical average. But, unfortunately, latex expanders made in Malaysia are extremely rare. As for latex from China and Thailand, their quality is approximately the same.

Atemi 4pcs alr02

Maximum set

Atemi 4pcs alr02 is equipped with 4 elastic bands with uniform load distribution from 4 to 18 kg. Moreover, its cost is lower than that of many sets with three expanders.

Top 2. ONLITOP, 30x5x0.7 cm

Rating (2021): 4.70

A yellow mini-loop designed to improve the tone of the muscles of the buttocks, legs, chest and shoulder girdle. The manufacturer indicates that the elastic band should be used for step-ups, swings, lunges, and also as a chest expander. The model is perfect for women, children and beginners. It is with a load of 5 kg that many begin their acquaintance with fitness bands. If you wish, you can continue and purchase the next elastic band in the line in light green color with a resistance of 8 kg. Compared to other companies, ONLITOP's prices are much lower. At the same time, customers are satisfied with the quality of the rubber bands.

Characteristics:

150 rub. / China / Load: from 0 to 5 kg