HOW
TO CHOOSE THE RESISTANCE THAT'S RIGHT FOR YOU
To
train your muscles effectively, you should get 2-3 bands since smaller
muscles (arms, shoulders) require less resistance,
while larger muscles (chest, back, legs) require more resistance.
Also, as you get stronger you will need more resistance. If you know
the pounds you want a band to equal, use the Pounds
Resistance Chart, otherwise use these General
Guidelines:
3
BANDS
Average
to Active Women:
light, medium, & heavy
Active to Strong Women: medium, heavy, & extra-heavy
Average
to Active Men:
medium, heavy, & extra-heavy
Active to Strong Men: heavy, extra-heavy, & ultra-heavy
2
BANDS
Rehab,
Older Adults:
light &
medium
Inactive
to Average
Women: light &
medium
Average to Active Women: medium &
heavy
Active to Strong Women:
heavy & extra-heavy
Inactive to Average Men: medium &
heavy
Average to Active Men: heavy &
extra-heavy
Active to Strong Men: extra-heavy &
ultra-heavy
INDIVIDUAL
BANDS
Light
-
rehab, some women
Medium - average women, some men
Heavy - average men, active women
Extra-heavy - active men, strong women
Ultra-heavy - strong men, women bodybuilders
An
exercise band provides resistance
(pounds of force) like a dumbbell would. But there is a main
difference: a10-lb dumbbell provides ten pounds of resistance
throughout the range of motion of an exercise, while an exercise band
provides varying resistance depending on how far it is stretched (the
farther you stretch it, the more resistance it provides).
Approximate Pounds
of
Resistance at 100% to 200% Elongation (2x to 3x unstretched length)
what
this means
|
|
Clip-Tube
|
Color |
Pounds
Resistance |
| light |
yellow |
5
- 7
lbs. |
| medium |
green |
8
- 12 lbs. |
| heavy |
red |
12
- 18 lbs. |
| extra-heavy |
blue |
14
- 20.5 lbs. |
| ultra-heavy |
black |
19
- 27 lbs. |
If
using multiple tubes together:
Use an exterior door rather than an interior door (they are built
stronger) and test out door integrity prior to performing exercises.
If hinges seem to give too much, or if you are unsure how strong your
door is, use only 1 clip-tube at a time.
The
Chest Fly - chest, front of shoulder (pectorals, anterior
deltoid)