caladin
-Flesh Eater-
Strength Training With Elastic Resistance*
From Strength Band Training by Phillip Page, Todd Ellenbecker
The secret to elastic resistance exercise is a simple one. As the elastic band is stretched, the resistance increases. This resistance provides a progressive stimulus to the muscle to build strength and help increase muscle mass. Elastic resistance training (ERT) can work single or multiple joints at one time, making exercises more functional and efficient. With regular exercise machines and dumbbells, gravity (isotonic resistance) is the force opposing the weights, and often the user is limited to one particular exercise per machine. Elastic resistance, on the other hand, doesn’t rely on gravity; rather, its resistance depends on how far the band or tubing is stretched (see table 1.1 and figure 1.1). And unlike on machines, many different exercises can be performed with a single band or tube, and the resistance is easily progressed by moving to the next level of difficulty, denoted by the color of band or tube. Figure 1.2 (page 3) shows that band resistance increases in the color progression of the Thera-Band brand by 20 to 30 percent as the bands are stretched to twice their resting length (100% elongation). One exercise band can be used to strengthen all the major muscle groups with exercises such as the bench press, seated row, upright row, lat pulldown, leg press, knee extension, and hamstring curl. Elastic bands can also help strengthen specific muscles that machines miss, such as the rotator cuff. In addition, bands can be used to perform flexibility and balance exercises, or to simulate sport-specific movements.
As recommended by the American College of Sports Medicine, strength training is an important part of any well-rounded exercise program. Research proves that ERT provides as much benefit in strength gains as those achieved on expensive and cumbersome weight-training equipment. Simply performing an exercise program for as few as six weeks with elastic resistance can increase strength by 10 to 30 percent. The added benefits of ERT include increased muscle mass, power, and endurance and decreased body fat. In fact, strength training of the legs with elastic resistance can even improve balance, gait, and mobility.
The chapters in this book provide functional activities and specific exercises to strengthen all major muscle groups. The target muscle is named for each exercise, followed by instructions and tips for proper movements. Be sure to perform the movements properly before adding resistance. Most important, use a resistance that allows completion of the target repetitions without excessive fatigue and with proper form.
As with any resistance training modality, elastic resistance offers several advantages and disadvantages to be considered when developing a strengthening program. The greatest advantages of elastic resistance are its portability, affordability, and versatility. Unlike isotonic resistance (free weights, machines, pulleys), elastic resistance relies on the tension within the band rather than the pull of gravity. While isotonic-resistance exercises are typically limited to upward movements (movements against gravity), elastic resistance offers many more movements and directions of motion for exercises (such as side to side). This imparts a higher level of neuromuscular control compared with specific machines. Elastic resistance exercises multiple joints and planes in the more functional standing position (rather than the sitting position on machines), which causes more core training than the same machine-based exercise. The “core” area includes the abdominal and low back area, as well as the hips. In addition, it’s much harder to “cheat” with an elastic resistance exercise because momentum doesn’t play a role, as it can when lifting weights. In contrast to pulley- and machine-based resistance, elastic resistance offers inherent and smoother eccentric (negative) resistance during the return-phase of the movement, thus stimulating the anti-gravity function of muscles; that is, the role of muscles in supporting body segments in an upright position against the pull of gravity. Finally, elastic bands also allow faster movements and plyometric exercises, while isotonic resistance and machines do not.
Some have said that training with bands doesn’t work, stating that the increasing force of the bands is opposite to the increasing-decreasing bell-shaped muscular-strength curve. Their argument is that the band is at its greatest force when the muscle is least able to produce force at end range. However, clinical research has shown that the strength curve produced by elastic resistance is, in fact, similar to strength curves of human joints. In addition, elastic resistance exercises are not restricted by a single plane of motion, as typical isotonic exercises are. Elastic resistance offers multiple planes of resistance--the frontal, sagittal, and transverse planes--offering resistance to both isolated and integrated movements. Elastic resistance is uniquely suited for replicating whole-body, multiple-joint movements of functional activities such as simulated throwing, lifting, and running. Finally, several research studies have noted improvements in function and mobility in different age groups. Based on the biomechanical and clinical evidence, elastic resistance is definitely ideal for functional training.
Some disadvantages of the bands are durability. Unfortunately, elastic bands and tubing occasionally break. While they are more subject to wear and tear than isotonic weights, elastic resistance products have a longer clinical life because of advances in manufacturing. Care must be taken to inspect bands regularly and to avoid objects that can cause damage. Be sure the bands are securely attached so they don’t snap back and cause injury. It’s also difficult to quantify the specific resistance of an elastic band compared with an isotonic weight. For example, a particular band can’t be equated to the specific weight of a dumbbell; the force produced by each band depends on how much it is stretched. Elastic bands are not toys, so children should use them only with supervision. It’s safe to say, however, that the advantages far outweigh the disadvantages.
From Strength Band Training by Phillip Page, Todd Ellenbecker
The secret to elastic resistance exercise is a simple one. As the elastic band is stretched, the resistance increases. This resistance provides a progressive stimulus to the muscle to build strength and help increase muscle mass. Elastic resistance training (ERT) can work single or multiple joints at one time, making exercises more functional and efficient. With regular exercise machines and dumbbells, gravity (isotonic resistance) is the force opposing the weights, and often the user is limited to one particular exercise per machine. Elastic resistance, on the other hand, doesn’t rely on gravity; rather, its resistance depends on how far the band or tubing is stretched (see table 1.1 and figure 1.1). And unlike on machines, many different exercises can be performed with a single band or tube, and the resistance is easily progressed by moving to the next level of difficulty, denoted by the color of band or tube. Figure 1.2 (page 3) shows that band resistance increases in the color progression of the Thera-Band brand by 20 to 30 percent as the bands are stretched to twice their resting length (100% elongation). One exercise band can be used to strengthen all the major muscle groups with exercises such as the bench press, seated row, upright row, lat pulldown, leg press, knee extension, and hamstring curl. Elastic bands can also help strengthen specific muscles that machines miss, such as the rotator cuff. In addition, bands can be used to perform flexibility and balance exercises, or to simulate sport-specific movements.
As recommended by the American College of Sports Medicine, strength training is an important part of any well-rounded exercise program. Research proves that ERT provides as much benefit in strength gains as those achieved on expensive and cumbersome weight-training equipment. Simply performing an exercise program for as few as six weeks with elastic resistance can increase strength by 10 to 30 percent. The added benefits of ERT include increased muscle mass, power, and endurance and decreased body fat. In fact, strength training of the legs with elastic resistance can even improve balance, gait, and mobility.
The chapters in this book provide functional activities and specific exercises to strengthen all major muscle groups. The target muscle is named for each exercise, followed by instructions and tips for proper movements. Be sure to perform the movements properly before adding resistance. Most important, use a resistance that allows completion of the target repetitions without excessive fatigue and with proper form.
As with any resistance training modality, elastic resistance offers several advantages and disadvantages to be considered when developing a strengthening program. The greatest advantages of elastic resistance are its portability, affordability, and versatility. Unlike isotonic resistance (free weights, machines, pulleys), elastic resistance relies on the tension within the band rather than the pull of gravity. While isotonic-resistance exercises are typically limited to upward movements (movements against gravity), elastic resistance offers many more movements and directions of motion for exercises (such as side to side). This imparts a higher level of neuromuscular control compared with specific machines. Elastic resistance exercises multiple joints and planes in the more functional standing position (rather than the sitting position on machines), which causes more core training than the same machine-based exercise. The “core” area includes the abdominal and low back area, as well as the hips. In addition, it’s much harder to “cheat” with an elastic resistance exercise because momentum doesn’t play a role, as it can when lifting weights. In contrast to pulley- and machine-based resistance, elastic resistance offers inherent and smoother eccentric (negative) resistance during the return-phase of the movement, thus stimulating the anti-gravity function of muscles; that is, the role of muscles in supporting body segments in an upright position against the pull of gravity. Finally, elastic bands also allow faster movements and plyometric exercises, while isotonic resistance and machines do not.
Some have said that training with bands doesn’t work, stating that the increasing force of the bands is opposite to the increasing-decreasing bell-shaped muscular-strength curve. Their argument is that the band is at its greatest force when the muscle is least able to produce force at end range. However, clinical research has shown that the strength curve produced by elastic resistance is, in fact, similar to strength curves of human joints. In addition, elastic resistance exercises are not restricted by a single plane of motion, as typical isotonic exercises are. Elastic resistance offers multiple planes of resistance--the frontal, sagittal, and transverse planes--offering resistance to both isolated and integrated movements. Elastic resistance is uniquely suited for replicating whole-body, multiple-joint movements of functional activities such as simulated throwing, lifting, and running. Finally, several research studies have noted improvements in function and mobility in different age groups. Based on the biomechanical and clinical evidence, elastic resistance is definitely ideal for functional training.
Some disadvantages of the bands are durability. Unfortunately, elastic bands and tubing occasionally break. While they are more subject to wear and tear than isotonic weights, elastic resistance products have a longer clinical life because of advances in manufacturing. Care must be taken to inspect bands regularly and to avoid objects that can cause damage. Be sure the bands are securely attached so they don’t snap back and cause injury. It’s also difficult to quantify the specific resistance of an elastic band compared with an isotonic weight. For example, a particular band can’t be equated to the specific weight of a dumbbell; the force produced by each band depends on how much it is stretched. Elastic bands are not toys, so children should use them only with supervision. It’s safe to say, however, that the advantages far outweigh the disadvantages.