Using Xertubes in Circuit Training Classes

In our circuit training class we also use an Xertube, a flexible tube like device which can provide variable amount of tension to strengthen and develop our lean muscle tissue. Increased Muscle tissue requires that you burn up more calories to maintain it. In fact each extra pound of muscle tissue you gain will burn 50 calories a day, just at rest.

Various amounts of resistance are available with our tubes. The tubes are color coded to indicate the amount of resistance they provide.

Blue - Maximum amount of resistance Red - Intermediate resistance provided Green - Least amount of resistance provided

The maximum benefit from using a tube is obtained when you can complete a full range of motion with the tube. If you cannot attain a full range of motion initially, PULL THE BAND TO THE POINT OF COMFORTABLE TENSION. Gradually work your way up to a full range of motion with the particular colored tube you are using. The amount of tension each tube provides can be increased slightly by wrapping a portion of the tube around your hand. Keep a relaxed grip on both the handle and extra tubing - don't let the tube cut into your hand.
At the completion of a routine your muscles should feel tight and pleasantly fatigued. When you can constantly maximized the use of a particular colored tube move up to the next resistance level.

We use or tube for various numerous type of exercise. To maximize the benifits it is important to use proper technique.

• Choose the color tube that allows you to develop proper technique. Beginners should start with the green tube
• For bicep curls - Keep your elbows glued to your side to isolate the bicep muscles. Donot break at the wrist.
• Like with free weights, keep all movements steady on both the upward and downward phase.
• Sometimes we loop the tube around the ankle, above the shoe on top of the sock for comfort. Place the tube around your ankle and pass one handle though another.

For some routines we place both feet on the tube. The amount of resistance can be controlled by the width of your stance. Experiment to find the right stance for you.