On the Band Wagon : Body Sculptors Use Rubber Strips and Tubes to Strengthen Muscles

If you’re looking for a workout you can do just about anywhere, body sculpting may be right for you. This exercise uses rubber bands and tubes to strengthen muscles. The lightweight, small tubing is easily transported, easy to use and inexpensive.

“Body sculpting is great for the busy professional,” says Christian Barney, a certified chiropractic sports physician who owns Performance Chiropractic in Irvine. He uses tubing and bands in therapy for injury treatment and prevention.

“You can keep tubes and bands in your desk at work and even carry them in your briefcase,” he says. “Unlike weights, they’re really easy to travel with, and they allow you to stay in shape when you’re away from home. Do 10 minutes of body sculpting in your hotel room and you’ll feel good.”

Although they’re small, the tubes are powerful and can be used to do almost any exercise that is done on weight machines, says Melane Barney, who is married to Christian Barney. She is aerobics coordinator at the Sporting Club at Lakeshore Towers in Irvine, where she teaches a rubber band and tube class known as “Body Definition.”

The strengthening exercise provided by body sculpting is necessary for good health, she says.

“A recent American College of Sports Medicine study showed that you need to do resistance work at least three times a week. You must work each major muscle group, doing no less than two sets of 12 repetitions for each area,” Melane Barney says.

Resistance exercise produces a long, toned look and regular weight bearing exercise prevents osteoporosis, according to fitness experts.

Body sculpting is especially good for women, she says. “The rubber bands and tubing strengthen their entire body, including their upper body muscles, which tend to be weak. The best way to get that hourglass figure that most women want is to work out the upper body too, because this broadens the shoulders and back and provides a better contrast with the rest of the figure.”

Men also really enjoy the workout, says Susan Dixon, MS, co-director of Irvine Valley College’s aerobic instructor’s certification program. She also teaches body sculpting classes at Allen’s Athletic Club in Laguna Niguel and Aerobic Bodyworks in Mission Viejo.

“Men like resistance work, and body sculpting offers them something different from weights and machines,” she says. “They are also often surprised that it is harder than it looks; it can be a very intense workout.”

The rubber tubing and bands are used in a wide variety of ways and positions. Lots of reps are performed to increase muscle endurance, and the bands can be adjusted according to how much resistance you require.

The typical tube class starts with eight to 10 minutes of warm-up and then moves into sculpting, much of which is done while standing.

“We begin by working the large muscle groups, first doing the chest and back and then moving to biceps, triceps and shoulders,” Melane Barney says. “Next we isolate the legs, working out hamstrings, quads and inner and outer thighs. We end with eight to 10 minutes of abdominal conditioning and five minutes of stretching.”

Although body sculpting isn’t a true cardiovascular workout, it does raise the heart rate some. “It’s a low intensity workout, and people do burn a little fat while toning, which is an added benefit,” Dixon says.

For those who wish to incorporate cardiovascular work with body sculpting, many clubs also have combination classes, which generally consist of half step aerobics and half body sculpting.

Although body sculpting is just gaining popularity, the concept of working out muscle groups with rubber bands and tubing is nothing new. Melane Barney started teaching the method in Orange County 10 years ago. She used to carry bands from class to class and was even bestowed with the nickname “The Rubber Band Lady.”

“For years rehabilitation centers have used bands and tubes to treat a variety of injuries,” Christian Barney says. “I use them for shoulder problems, tennis elbow, rotator cuff tears, low back problems, upper back problems and neck difficulties.

“I even have patients do preventive exercises with them. For instance, many people spend the day hunched over the computer. There are great tube upper back exercises that counteract this bent-over tendency.”

Most clubs that offer body sculpting classes provide bands for use during class. If you would like your own tubing or bands, they sell for $2 to $10 at some sporting goods stores and through mail order.

Melane Barney appears in a how-to video on tubing titled “Firm and Tone: The Total Body Workout,” produced by Spri Products Inc. of Buffalo Grove, Ill., makers of Xertube and Xercise bands. The video comes with a tube and rubber band.

Whether you do body sculpting in the gym or on your own, get the most out of your workout by keeping the following tips in mind:

* Always warm up. “To avoid an injury that results from working cold muscles, always do something low intensity before beginning a workout, such as walking in place or low impact aerobics,” Dixon says.

* Exercise all of your muscles. “Don’t just work part of your body, like your arms,” Dixon says. “It’s important to work all major muscle groups each time you work out. Not working your entire body will cause muscle imbalance, which can lead to injury.”

* Go slow. “Going really fast is not going to do any good and can only hurt you,” Dixon says. “Controlling the band and tube is critical. You also want to keep them away from your face at all times.”

* Check your body alignment. When standing during body sculpting, it’s critical to have proper posture. Keep your shoulders square, contract the abdomen, slightly relax the knees and maintain a natural spinal curve--don’t round the back or tuck it under.

* Breathe: “Don’t hold your breath, because that can cause your blood pressure to rise and you could faint,” Dixon says. “Keep the oxygen flowing to your muscles by breathing evenly.” Exhale during the most difficult part of each exercise.

* Don’t overdo it. Give your muscles well-needed rest by taking off a day between body sculpting sessions.

* Properly care for your bands and tube. “Keep them in a cool dry place,” Dixon says. “The worst thing you can do is leave them in the trunk of your car or in direct sunlight, because heat and sun will cause the rubber to quickly age, and they are more likely to snap. To keep the rubber pliable and prolong their life, baby powder them periodically.”

* Give it time. “If you do the rubber band workout three times a week, you should notice that your body is more toned within a month, and you should see an increase in strength by the fourth workout,” Dixon says.