Resistance Tube Precautions

Resistance tubing should be approached with a mix of love and respect. You'll adore what your tube offers, from its relative affordability and lightweight construction to its incredible versatility. Before you put your tubing to work, however, make sure you understand what a powerful tool it is. When used correctly and regularly, exercise tubing is a great addition to your fitness program. When used irresponsibly, pain and injury can result.

  1. Inspection

    • It's critically important to visually inspect your tubing before every use. Problems can develop from one session to the next, so be vigilant. When you check your band, look for possible signs of wear and tear, including thin areas, discoloration, tears, nicks, holes and frayed edges. Confirm that all is well by running your hand up and down the length of the tube, feeling for trouble spots. Examine your band when it's loose, and then again when when you've pulled it taut . Finally, check that the handles are firmly attached. If you discover damage, promptly discard your tubing or, if you're at a gym, report the damage to a staff member.

    Environment

    • Assessing your exercise environment before working with your tube reduces risk of damage and injury. If you plan to step on your tube, as some exercises require, opt for floor surfaces that are smooth and free of debris. The American Council on Exercise recommends not working on rough, abrasive surfaces, such as asphalt and cement, which can rub against and damage your tubing. Before working with your tube, remove jewelry, watches and other accessories that might damage or get caught in the tubing. Keep your fingernails trimmed and your hair gathered and secured close to your head.

    Proper Use

    • Risk of damage and injury increase if you use the wrong tube or use tubing improperly. As a rule, choose a band that allows you to complete one to three sets of 10 to 15 reps with mild fatigue on the last set. Never jerk the tubing, release it suddenly or strain your body in a way that affects your form; maintain proper posture and total control at all times. Don't use the tube in such a way that it might snap back toward your head or eye. If you anchor the tubing to an object, be sure the attachment is completely secure before beginning. Don't overstretch your tube; extending it more than three times its length at rest can lead to breakage. Note, tubes and flat bands behave differently under stress and are not necessarily interchangeable. Stick with exercises designed specifically for a tube.

    Before and After

    • Jumping into your tube routine without a proper warmup can lead to injury. Start with five to 10 minutes of general, low-impact cardio activity -- such as brisk walking or jogging in place -- to increase circulation and raise muscle tissue temperature. Do some dynamic stretching -- continuous, repetitive, flowing movement -- of the muscle groups you plan to work. After your tube workout, take time for slow, static stretching of the relevant muscles to preserve flexibility and reduce or prevent muscle soreness. Hold every stretch for up to 30 seconds, repeating one to four times on both sides. Between workouts, store your tube in a cool, dry area away from direct sunlight.