The smallest gym in the world

Nora Reim 's compact guide explains how the Thera-Band strengthens the body and keeps it flexible

The elastic latex band is a practical training aid for athletes and physiotherapists as well as for rehabilitation patients and seniors. Available in different colors and strengths, it is used in a variety of ways for targeted muscle building and increasing mobility.

Comeback in latex
What began in 1978 in Akron, Ohio, reached its sporting peak in the 1990s. Now the elastic latex band is celebrating its big comeback: competitive athletes train their muscle groups in a targeted manner, physiotherapists use it to treat rehabilitation patients, and seniors keep fit at home. It is so small that it fits in any handbag. It can be taken anywhere, just like a paper tissue, and unfolded in no time at all. Added to this is the low weight of the Thera-Band: light as a feather, it weighs just a few grams.

In her new compact guide, sports journalist and fitness expert Nora Reim presents the versatile uses of elastic bands. From beginners to advanced users and professionals, there is something for everyone to keep fit and mobile with practical exercises at home, in the gym or on the go.

Colorful bands for specific strengths
The Thera-Band is made of elastic material, usually natural latex. Unlike rubber, the original, unstretched state remains after use. Otherwise, the band would wear out after a few exercises and could not be used for a longer period of time. The strength of each band can be identified by its color: for the original products, it ranges from "light" (yellow and beige) to "extra strong" (blue). For trained men, there is also a black band with the "special strength" rating. Competitive athletes get their money's worth with the bands in silver and gold.

This range has the advantage that the level of difficulty of the individual exercises can be increased simply by changing the band or the intensity of the pull. Alternatively, bands of different strengths can be used for different muscles: "With regular use, you can strengthen your body in a targeted manner, shape it and keep it flexible well into old age," emphasizes the author, who specializes in endurance sports and fitness topics.

Diverse training options
The Thera-Band offers a wide range of possible uses. These range from mobilization and stretching to strengthening and coordination. If you already do sports and want to warm up with the band immediately before training, it is best to choose a band with a low strength. Mobilization is not about strengthening, but rather about specifically warming up individual muscles. "This form of application is also ideal for getting stiff limbs mobile for the day in the morning, immediately after getting up," recommends Nora Reim. The same applies to so-called stretching, better known as stretching.

The main application for the Thera-Band is to strengthen the body. This involves strength training, comparable to that on equipment in the gym. Regular exercise with the Thera-Band also promotes coordination. Functional training teaches automatisms for everyday life and thus prevents dangerous falls. Older people in particular benefit from the preventive effect of coordination - and they don't even have to leave their own four walls!

Book tip:
Nora Reim: Thera-Band. Compact guide. How to strengthen your body and keep it flexible. Mankau Verlag, 1st edition September 2017. Paperback 11.5 x 16.5 cm, color, 95 pages. ISBN 978-3-86374-426-7, 7.99 euros (D) / 8.20 euros (A).

Link recommendations:
More information about the "Thera-Band" guide
To the reading sample in pdf format
More about Nora Reim
To the Internet forum with Nora Reim