Buying Rubberised Resistance Equipment

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 repetitionsthat 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 counter productive.

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.