Cycling fitness: Theraband workout as a substitute for weight training
Text: Robin Siegert
Anyone who travels a lot - whether for work or for their favourite hobby - would certainly have a good excuse to skip their hated strength training. Sure, I only need my body for the bodyweight workout, but at some point, air squats, lunges and planks get a bit monotonous. It's a good thing that the sports and fitness industry is constantly developing concepts that add variety to strength training and challenge your body in new ways. However, working out with resistance bands is by no means a modern innovation.
The elastic bands are a versatile training tool that can be used in physiotherapy, in the gym and at home. Thanks to their ease of use and numerous application options, resistance bands have established themselves as an indispensable tool for strength and mobility training. Just like "Tempo" or "Blackroll", "Theraband" was originally a brand name that has become a generic term used to describe the elastic bands.
Theraband workout: how does it work?
These "therabands" are long, narrow and elasticated bands made of latex or other flexible materials. They are available in different colours, with the different colours indicating the respective resistance levels. Whether you are a Theraband workout beginner or a strength enthusiast - thanks to the wide range of strengths, people of all fitness levels can train with the resistance bands.
The way it works is as ingenious as it is simple: the Theraband, or "resistance band", is used to - who would have thought it - increase the resistance against which the muscles have to work during training. This increases the intensity of the workout at the same time. Resistance bands can also be used to improve flexibility and mobility.
The rubber bands make it possible to extend the "range of motion". However, explaining the principle behind them is beyond the scope of this article. But: strengthening muscles, improving flexibility and increasing stability at the same time? That sounds like the perfect training tool!
Simply train better - no more excuses!
Whether in a handbag, trouser bag or sports bag - the resistance band can easily be taken anywhere. In fact, it is part of my "mandatory equipment" when travelling. In the gym, the "loop band" corrects the execution of my squats. If you wrap the resistance band around your thighs, your knees will no longer rotate inwards during squats because the band would otherwise slide downwards.
But the "Theraband" is also an integral part of my morning routine. The resistance band has the same effect on the bridge as it does on squats in the gym: it prevents the exercise from being distorted. And the "clamshells" or the "monster walk" are much more strenuous with the elastic bands. I'll introduce the corresponding exercises later, but here I'll just list one of the few advantages of resistance bands.
Small but mighty: the most important information about the "Resistance Band"
The "Resistance Band" is an extremely versatile training device for people of all fitness levels: portable, inexpensive and effective - this makes the resistance band an almost indispensable tool for strength and flexibility training. Whether you are recovering from an injury, want to increase your strength endurance or improve your flexibility: thanks to the "Resistance Band", you no longer have any excuses not to do your workouts!
Theraband workout: the benefits at a glance
Strengthening the joints
It's not just muscles that can be strengthened with the popular bands. A number of studies have shown that fitness band training improves mobility and also strengthens the joints. In one study, basketball players trained with the resistance bands for five weeks. The result was a strengthening of the joints and muscles.
Theraband workout: Wherever & whenever I want
You no longer have to book a day pass at the gym or skip strength training altogether when you're on holiday or on the road. "Therabands" are lightweight and compact - making the elasticated bands the ideal workout tool when you're on the move, at home or even outdoors.
Short & crisp
As a result, resistance training is an absolute time saver. No more annoying trips to the gym or having to wait for occupied machines - all these time-consuming factors are eliminated. You can therefore concentrate fully on the Theraband workout and complete it within 60 minutes. This may also increase some people's motivation to finally integrate regular strength exercises into their running training!
Theraband workout is low-budget training
The price of resistance bands ranges from under ten to 70 euros. Fabric "loops" are naturally more durable than those made of latex. But they are also a little more expensive. However, the one-off investment is worth it in the long term. Because as the saying goes: buy cheap, buy twice! And even 70 euros is much cheaper than the monthly fees for the gym that you don't go to anyway.
Multifunctional
Thanks to the different resistance levels, "Therabands" can be adapted to individual needs and different fitness levels. You can strengthen your muscles in different ways because the resistance bands - unlike free weights - are not subject to gravity. One example is the bench press: Here, the barbell would inevitably have to be above the exerciser in order to perform the corresponding movement. However, resistance bands can also be used to strengthen the chest muscles while standing or lying down. To do this, stretch the band behind your back and wrap the ends around your hands - and you can imitate the conventional bench press sequence.
Better movement execution during the Theraband workout
It is almost impossible to cheat or falsify when performing the exercises with the bands. For example, it is not possible to gain momentum before a repetition in order to master the last repetition. In addition, the exercises with the fitness band are never guided or supported - the muscles therefore have to stabilise additionally. This is particularly good for the deep muscles!
Fewer injuries
The lack of "falsification" or "cheating" inevitably also minimises the risk of injury. Compared to working out with heavy weights, "loop" bands reduce the risk of injury because they exert less pressure on the joints and an "incorrect" execution of an exercise is more likely to cause nasty muscle soreness than long-term damage to tendons, ligaments or joints.
On tension
Gravity cannot be utilised with resistance training - therefore the movements performed are also much more unstable. This requires deep muscle coordination, which means that the joint-stabilising and deep-seated core muscles are trained more intensively. The result? You strengthen your abdominal muscles, improve your stability and optimise your posture and overall movement.
Theraband workout: the best exercises with the resistance band
Although we run with our legs, the upper body should also be taken into account in strength training. This is because it also weakens with fatigue, resulting in a loss of stability. And in the long term, this can result in serious overuse injuries. In weight training, both deadlifts and bench presses are considered the supreme exercises. Therefore, these exercises should of course not be missing from this list.
Bench press lying down
Execution: Place the resistance band under your shoulders and wrap the ends around your hands so that you have a firm grip. The arms are stretched out to both sides. Now bend both forearms - with the upper half still touching the floor - and raise your arms into the air. Now lower both arms back to the floor in a controlled manner and repeat the exercise.
- Repetitions: 12-15
- Sentences: 3
- Trained: Chest, triceps, shoulders
Triceps kickbacks
Execution: Place the resistance band under your feet and hold both ends. The arms are bent and the upper body is also slightly bent forwards. Now stretch both arms slightly backwards at the same time - you should feel the effort in your triceps.
- Repetitions: 12-15
- Sentences: 3
- Trained: Triceps
Foot flexion
Execution: Sit on the floor and take the resistance band in both hands. Place the tip of your foot in the centre of the band. Now slowly bend your foot forwards, hold the exercise for a few seconds and then return to the starting position.
- Repetitions: 12-15
- Sentences: 3
- Trained: Feet
Hip abduction
How to do it: This exercise works best with a "loop", but of course you can also use the classic band; just tie it into a loop. Place this around your legs a few centimetres above your ankles. Now spread your legs out alternately. You can do these exercises while standing or even more dynamically with a squat between the abductions of the legs.
- Repetitions: 12-15
- Sentences: 3
- Trained: Hips, buttocks, inner and outer thighs
Standing kickbacks
Execution: For this exercise, you will again need a loop wrapped around your ankle. Stand upright and move one leg backwards. You should feel the work in your buttocks.
- Repetitions: 12-15
- Sentences: 3
- Trained: Buttocks
Squats
Execution: Stand upright with the resistance band under your feet and hold the ends at chest height in front of your feet. Now perform the classic squat. Don't forget: The buttocks are pushed backwards during the exercise. As if you were sitting on a chair. The knees should not be pushed over the tops of the feet. The upper body should always remain straight.
- Repetitions: 12-15
- Sentences: 3
- Trained: Thighs (front and back), buttocks, hip flexors, adductors
Romanian Deadlift
Execution: Stand on the resistance band. The arms hang down at the side of the upper body. To promote the interaction of the foot muscles, we recommend performing the exercise barefoot. Now start from an upright position and shift your centre of gravity to one leg. Tense the core muscles and now bend the upper body forwards while stretching the free leg backwards. Move your arms so that the resistance of the band is reduced. Now return to the starting position in a controlled manner. When doing this exercise, make sure that you always have a straight upper body.
Repetitions: 12-15
Sentences: 3
Trained: Back thighs, abductors, back, buttocks
Hamstring Curl
Execution: The resistance band is wrapped around the ankles. Place one foot on the lower side of the "loop". It is best to hold on to a chair during the exercise to target the hamstring muscles. Now bring the leg to be trained to a 90-degree angle. Hold the end position for a few seconds and lower the leg in a controlled manner. The exercise is naturally more difficult in a free-standing position. However, the pressure on the hamstring can then generally not be exerted as well.
- Repetitions: 8-12
- Sentences: 3
- Trained: Rear thigh
