Elastic band – practice both at home and in the gym (advice on how to choose + 5 exercises)

At first glance, a rubber band may seem like a foreign and rather boring training tool. In fact, the opposite is true: the elastic band offers a wide range of possibilities for both stretching and strength training. We’ve put together a quick overview of elastic bands to show what and how they can be used, as well as some example exercises.

What is elastic rubber and what does it look like?

Elastic rubberlike most inventories, it has several names: It is also called tough rubber. There are many different versions of elastic bands and this is one of the most popular exercises of recent years, very compact and convenient both at home and in the gym.

A resistance band is usually 150-200cm long and each band is colored to indicate a different strength. The specific colors depend on the manufacturer, but black usually indicates that it is the most durable rubber, while dark blue, for example, is slightly lighter. Medium-strength tires are usually green or red, while yellow, purple, and orange colors usually represent the lightest tires.

How to choose elastic rubber for you?

First of all, it is important to find the strength that is best for you. Lighter tires are suitable, for example, for children or for rehabilitation. Very often medium strength tires are chosen. If the interested party does not know exactly what strength he would like, then the medium tire would be the most suitable. The very durable resistance bands are suitable for advanced athletes.

The choice also depends on what the elastic is intended for. Many people who want to buy the already elastic rubber have already received specific recommendations from a doctor or physiotherapist. If you want to perform exercises that require more strength, a thicker elastic band is suitable, for example. These are long, oval-shaped elastic bands that can be well fixed to the wall.

Strengthening and stretching exercises can be performed very well with the help of elastic bands. There is also a small elastic loop that can be put around the legs, for example, to train the leg muscles.

For beginners it is better to purchase longer resistance bands, which are the most versatile and can also be used as a substitute for many other exercises.

How to buy yourself a rubber band?

1. Decide whether you will use the resistance band as your primary strength training tool or in addition to your core training. If you want to do your entire workout with resistance bands, you should purchase different intensities and types of resistance bands.

2. Choose a rubber band with handles or a simple one without handles.

a) If you want the simplest and cheapest rubber band, you will choose a regular rubber band without handles or other accessories: a simple rubber band or an oval rubber band.

b) If you find handles that you like to hold comfortably during exercise, choose resistance bands with handles. The handles are also made of plastic or soft foam.

3. Consider and remember that rubber bands have different levels of resistance – you need to evaluate your level and choose the most appropriate one – as mentioned above. You can also try different strengths in our Budopunkt shop.

What does mild, moderate and severe resistance mean?

Lightweight: The elastic rubber is very elastic and does not require much effort to pull/use the rubber. Suitable for small muscle group exercises such as leg exercises.

Medium – You have more tension when stretching than with lighter rubber, the effort level increases. Suitable for muscle groups: biceps, triceps.

From medium to strong the resistance of the rubber increases, the band is narrower and more resistant to stretching. Suitable for larger muscle groups: leg, chest, back muscles. For those who already have experience in strength training.

Strong: The elastic rubber is not as elastic and elastic as the previous levels. For the strong trainer who wants to develop large muscle groups (legs, chest, back). The right level of strength if you want to train with a partner.

Super strong – for strong men and women whose training level allows you to perform exercises with this rubber.

PS! It should be emphasized here that thinner rubber bands (product link) and denser so-called long-circuit rubber bands (product link) work differently, so the black color of the rubber band is certainly much more receptive and trainer-friendly than black rubber bands.

Exercises for using an elastic band

How to train with a rubber band, how to hold it in your hand or how to put a rubber band around your legs?

– Make sure the band is securely attached to your arm/leg before use to avoid injury. Double binding helps ensure safety.

– Check your posture during the exercise: contract your abdominal muscles, make sure that the shoulder and hip areas are aligned during the exercise and that the whole body is moderately tense.

– Do some warming up before training and relax after training.

– Maintain control of the resistance band, don’t let the band get out of control – take your time with the exercises and make sure the band is held securely.

– Avoid blocking and stretching the connector.

– During physical effort, always breathe and do not hold your breath.

– First, perform the training exercise without rubber bands. If you feel comfortable and confident enough, add a tire to the exercise.

– Initially choose 8-10 exercises for the main muscle groups (legs, arms, back).

– Train with an elastic band that allows you to do 2-3 sets of approximately 10-15 repetitions to moderate muscle fatigue.

– Choose a different color or resistance level if you find that the sets and repetitions do not require much effort on your part.

How to train with a rubber band, how to hold it in your hand or how to put a rubber band around your legs?

Make sure the strap is securely attached to your arm/leg before use to avoid injury. Double binding helps ensure safety.

Security requirements:

– Stretched rubber may cause inertia/damage when released.

– Be careful not to release the elastic under tension.

– Start the exercise slowly, make sure the elastic is tight.

– If you find holes, tears or cracks in the rubber, do not use the band, as they may expand during training and the rubber may break.

– Never stretch the tape more than 2.5 times the length of the tape itself.

Where and how can elastic rubber be used?

You can do both strength exercises and stretching exercises with an elastic band. The rubber can be used at home without any aids or can be combined with other training equipment.

There are also resistance bands with handles that make the bands more convenient to use. Such rubbers can well simulate various strength exercises that are usually performed, for example with free weights.

The advantage of rubber bands over many other devices is their compactness and lightness. Elastic bands are easier to use and carry than, for example, dumbbells. Furthermore, it is a very convenient teaching tool.

What else might you know about rubber bands?

Choosing the right difficulty level is really important. If you buy too light, it will not give the effect. However, you may not be able to perform exercises with too heavy a tire: in both extremes, the product will be thrown into a corner. But to make the right choice, you can always come to the store and try all the difficulties yourself.

Elastics typically require no maintenance, the most important thing to note is that sharp objects such as rings or very long nails can tear the thinnest latex elastic. You can also damage the band by constantly tying it around your legs, so if you use a round band you should purchase it separately