How to choose the right fitness resistance bands for training? Their effectiveness depends on it

Fitness bands (expanders or shock absorbers) are a great addition to your workout program. They are inexpensive, versatile and help you work your muscles in a completely different way than dumbbells. Studies show that muscles respond just as well to strength training with elastic bands as they do to other types of equipment, such as barbells and various exercise machines.

The choice of fitness bands is quite large. They differ in shape, thickness, color and degree of stiffness. Together with World Class trainer Denis Ermolaev we understand how to choose this equipment correctly.

Types of shock absorbers

Flat. The most traditional shock absorbers are thin, flat, elastic pieces of latex (or latex-like) material, which come in different thicknesses for different densities. This is the lightest type and can be used to increase resistance in almost any exercise.

Tubular. These tend to be stronger than flat bands, and they usually have handles that make them easier to grip.

Loops. Increase the difficulty of bodyweight and plyometric exercises. Add resistance and force you to activate certain muscles that might otherwise go untapped.

A shock absorber for pull-ups. Crossfit fans are probably familiar with these resistance bands – essentially long loops. They’re used for assisted pull-ups or to increase the intensity of exercises like bench presses or squats.

Denis: I recommend buying shock absorbers with handles because they are more functional, comfortable and easy to use. Ribbon ring shock absorbers are better to take wide ones, as narrow ones often roll and “cut” the skin, creating discomfort.

The trainer also adds that all of the above types of rubber bands are suitable for training and professional athletes and fitness enthusiasts. It all depends on the specific task and goal.

Color and stiffness of shock absorbers

After you have decided what kind of shock absorbers you need, think about the degree of resistance. Sometimes you can find sets of rubber bands with several levels of stiffness. But if you buy each one separately, it’s worth paying attention to what color you take. Different colors may indicate different levels of resistance. And even though the density may vary between manufacturers, you can still tell how stiff your chosen rubber band is by the shade.

The trainer explains that soft shock absorbers have warmer colors (yellow, green, pink, orange). And tight ones are cooler (blue, purple, black).

Denis: It is very important to choose the right degree of stiffness of the shock absorber depending on the exercise and the strength of the working muscles. Exercises with a large amplitude of movement are better to perform with less tight shock absorbers, and if the amplitude and leverage are short, you can take a rubber band with more help.

Extend the life of your fitness elastic bands

Like any equipment, fitness elastic bands need to be properly cared for. A few simple rules will allow the bands to last a very long time.

Keep the material away from chemicals. Including from bleach – it destroys plastic elements and can make the shock absorbers brittle. Avoid chlorinated pools as well. After an intense workout, simply wipe them down with a dry or damp towel to clean them.

Sunlight is also “lethal” to fitness bands. If possible, do your workouts indoors or under a canopy and store them away from direct sunlight. Like chemical exposure, the sun can quickly make the bands brittle and they will lose their elasticity.

And, of course, be careful when performing exercises with the shock absorber, because if you do not follow the technique, you can harm not only the rubber band, but also yourself.

Denis: The most important rule when working with a rubber band is that you should control it, not it you. Often in the gyms it happens the other way around: the trainee stretches the shock absorber and relaxes, as if the exercise has been completed, and the rubber rushes back, which negatively affects the technique and safety, of course.