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I got introduced to elastic band exercises when I went to physical therapy for slumped shoulders and a forward head from spending too much time at a computer with bad posture or bad Workstation Ergonomics.
This training goes by Elastic resistance training (ERT), Resistance Bands, exercise Bands, ...
They are used for Exercise, Physical Therapy, Lower Pilates, At-Home Workouts, and Rehab.
Resistance Tubing Resistance/Exercise Bands Resistance Band Loops
Flat Resistance Bands vs Tubes: How to Choose | BestrResistanceBands.net
Resistance Tubing:
Also referred to as resistance tubes, workout bands, strength bands, stretch bands and training bands.
Most tubes are 4 ft total, 2 ft for each arm.
(Note: They are 5-6' (2.5-3' per arm) at my Physical Therapy Gym)
Movements typically range from 2 ft to 3.5 ft for me at 5-8 tall.
Thats 100% to 175% elongation.
Note: Colors, designations and weights vary by manufacturer
Color | Designation | Resistance Designation | Dimensions | Resistance lbs * | User |
100% | 200% |
Tan | Extra thin | | | 2.4 | 3.4 | |
Yellow | Thin | Minimal | 1/8" | 3.0 | 4.3 | Rehab, Seniors |
Red | Medium | Moderate | 3/16" | 3.7 | 5.5 | Beginners |
Green | Heavy | Moderate Plus | 5/16" | 4.6 | 6.7 | Average fitness |
Blue | X-Heavy | Maximal Minus | 3/8" | 5.8 | 8.6 | Already fit, active |
Black | Special Heavy | Maximal | 7/16" | 7.3 | 10.2 | Experienced, strong users |
Silver | Super Heavy | Maximal Plus | 9/16" | 10.2 | 15.3 |
Gold | Max | | | 14.2 | 21.3 |
- My measurement at my Physical Therapy office with used
The inside diameter is the same and they have thicker walls for heavier resistance.
Sources:
Thera-Band Tubing, diameter, weight designation | SchoolHealth.com
Thera-Band Colors Sequence Resistance Levels - ProHealthcareProducts.com
Other stat sources below
Note: Color-coding is not standard for all bands
* 100% means stretched to double length, 200% = 3x resting length
BMP Single bands 5 Band Set
Yellow (2-4 lbs.),
blue (4-6 lbs.),
green (10-12 lbs.),
black (15-20 lbs.)
Red (25-30 lbs.)
orange (30-35 lbs),
purple (45-50 lbs), My measurement 36# at 100%, 60# at 200% *
atomic (70-75 lbs).
* Assume ratings are for pulling on a doubled band, so it's twice that of a single band.
Strength Training with Resistance Bands - Fit Simply Article
Color Level Estimated Poundage
Yellow Extra Light 2-4 lbs
Blue Light 4-6 lbs
Green Medium 10-12 lbs
Black Heavy 15-20 lbs
Red Extra Heavy 25-30 lbs
Note: Fit Simply Tube Set has different colors and weights
Yellow (5-10 lbs),
Red (15-20 lbs)
Green (20-25 lbs)
Black (25-30 lbs)
Blue (30-45 lbs)
You can also get Thera-band tubes in 25 ft lengths
X-Light, Pink - 30 lbs. Light/Heavy, Red - 60 lbs.
Medium/Heavy, Yellow - 70 lbs. Heavy, Green - 80 lbs.
Light, Magenta - 40 lbs. X-Heavy, Navy - 90 lbs.
Medium, Orange - 50 lbs.
What Is the Difference in Colored Resistance Bands? | Healthy Living
Latex Resistance/Exercise Bands
Resistance Bands Loops
Links:
Top 10 Best Resistance Bands for Workouts 2018 | Heavy.com
Dumbbells vs. resistance bands
What Is the Difference in Colored Resistance Bands? | Healthy Living
Strength Training with Resistance Bands
Stats (color, weight, size):
Workoutz Wholesale - Basic Resistance Tube
Where to get bands:
Exercise Bands | Amazon.com
Amazon.com: TheraBand Professional Latex Resistance Tubing For Upper Body, Lower Body, Core Exercise, Physical Therapy, Lower Pilates, At-Home Workouts, and Rehab, 25 Foot, Black, Special Heavy, Advanced Level 1: Industrial & Scientific
Resistance Bands | Fitness Health
Amazon.com : Fitness Insanity - Resistance Band Set - Include 5 Stackable Exercise Bands with Waterproof Carrying Case, Door Anchor Attachment, Legs Ankle Straps and Exercise Guide Ebooks
Exercises:
Resistance Band Workouts | Health And Fitness Training | BooksWorkout.com
11 Resistance Band Exercises for Shoulder Flexiblility and Strength | Examined Existence
last updated 1 Feb 2018
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