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Tip of the Month |
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Tips for Effective, Safe Workouts Using
Resistance Tubing
Tubing is one of the most popular pieces of equipment used in facilities today. It’s inexpensive, durable and easy to store. Rubberized resistance can develop practical strength, endurance and tone, according to Carol Murphy, owner and fitness director of FitLife in Rochester, New York. To maximize safety and results, consider the following tips from Murphy, an international presenter and IDEA member since 1991.
Include Functional Movement Patterns
When designing the workout, make sure you plan moves that contribute to practical strength, such as:
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exercises that mimic active daily life or counterbalance daily life stressors |
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multi-joint exercises |
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exercises that require active internal stabilization |
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exercises that can be modified to increase or decrease the challenge |
Follow Tubing Safety Guidelines
Teach participants these guidelines so they remain safe while they are performing the tubing exercises.
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Select appropriate resistance tubing based on your strength level and goal. If moderate to maximum muscle fatigue is not reached by the end of each set, choose a heavier resistance. If you are unable to complete the set, choose a lighter resistance. Each exercise may require a different color band. |
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Before starting an exercise, move away from the anchor point to create a level of tension that is constant throughout the entire range of motion. There should be no excessive slack from the hand to the insertion. The pre-stretch applied to the rubber can increase resistance, but do not allow the rubber to stretch beyond 2 times its resting length. |
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Always control the resistance, especially in the return phase of the movement. The recommended return phase should be 2-4 seconds. |
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If any excessive discomfort or strain is felt near or at any joint, reduce the amount of resistance by either moving closer to anchor point or choosing a lighter resistance. |
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Perform an equal number of repetitions with each arm or leg and work opposing muscle groups equally to avoid muscular imbalances. |
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Always inspect your tubing for tears prior to each use. Avoid prolonged exposure to sunlight, salt or chlorine treated water. |
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Never tie 2 or more pieces of tubing together. |
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Warm up for 5 to 10 minutes before you begin your resistance training workout. A resistance training warm-up should consist of rhythmic stretching and rehearsal movements that mimic some of the exercise actions that will follow. |
Source: By Carol Murphy in IDEA Fit Tips, January 11, 2007
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