If you’d like to boost your strength and muscular endurance but weight lifting isn’t right for you, “tubing” is a safe, effective alternative.
Tubing stretching a length of rubber hose is perfect for older individuals and for anyone just beginning or resuming an exercise program after a sedentary period. It’s also good for those who lack access to weights who want a break from conventional weight training or who wish to stay toned while traveling. (Rubber tubing takes up little room in a suitcase.)
Tubing is very inexpensive. The recommended 12-foot length of 3/«- to inch diameter tubing costs about $20. It’s available from sports/fitness stores and medical supply houses. You can make handles on the tubing simply by tying a loop on each end. If you prefer, look for tubing made just for exercise it comes with built-in handles.
Caution: Check the tubing before each use. If you find nicks and/or tears, replace the tubing.
Tubing schedule
Do at least three 30-minute tubing workouts each week. First, stretch for five to 10 minutes. Then do two sets of 10 repetitions of each of the following exercises. After three weeks, progress to three sets of 10 reps each.
Important: Unless otherwise indicated, the tubing should be lightly stretched when you are in the starting position.
Chest press
Lie on your back with your legs bent and feet flat on the floor. Anchor the tubing under your shoulders. Place your elbows on the floor at chest height and your hands above your elbows. Exhale and stretch the tubing to arm’s length. Inhale as you slowly return to the starting position.
Half squat
Stand on the tubing at its midpoint, with feet shoulder-width apart. Holding the tubing handles, extend your arms straight down at your sides. The tubing should be fully stretched. Look straight ahead, with your abdominals tight and chest up. Inhale as you slowly squat until your knees are bent at a 90-degree angle. Exhale as you slowly return to the starting position.
Bent-over one-arm row
Lean on a chair with your left hand. Slightly bend your knees and hips, keeping your back parallel to the floor. Stand on the tubing with your right foot. Place the left foot behind you to stabilize your body.
Hold the slightly stretched tubing in your right hand, letting your arm hang straight down from the shoulder. Inhale as you pull your hand up toward your shoulder, keeping your elbow snug against your body. Exhale as you lower your hand to the starting position. Repeat, and then switch arms.
Bicep curls
Stand on the tubing with your feet shoulder width apart, knees slightly bent. Keep your arms against your sides and palms pointed slightly forward, with the handles in your hands.
Exhale as you slowly curl your hands up to your shoulders, keeping your elbows next to your body. Inhale as you lower your hands to the starting position.
Seated calf press
Sit on the floor. Straighten your right leg and loop the tubing around the arch of the right foot. Keep the left leg bent, with the foot flat on the floor.
Hold the handles in both hands at chest level. Exhale as you point the toes of the right leg. Inhale as you return to the starting position. Repeat. Then switch sides and do the exercise using the left leg.
