Elastic resistance training uses rubber bands to provide tension against muscles, offering practical and demanding workouts in both horizontal and vertical planes. Bands are measured by pounds of resistance, not mass, and can be used for a variety of exercises. The main benefit is that it doesn’t rely on gravity for resistance, making it advantageous for athletes and rehabilitation.
Elastic resistance training is a strength training method that uses elastic rubber bands to provide tension against the muscles. Like free weight training, elastic resistance training stresses muscles and activates muscle fibers as a means of increasing muscle strength and mass. Many people believe that elastic resistance bands offer workouts that are more practical and more demanding than free weights because they can work in both the horizontal and vertical planes. Elastic resistance training exercise bands are available in a wide variety of resistance levels ranging from very light resistance bands used for rehabilitation to very heavy resistance bands for intense strength training.
The bands used in elastic resistance training are not measured by their mass like free weights. Instead, they are measured by how many pounds of resistance must be overcome to stretch the elastic to its maximum capacity. For example, the lightest levels of resistance bands may require only 2–3 pounds (or about 0.9–1.4 kilograms) of force to fully stretch the elastic. Higher-end resistance bands can require much more force to pull, with some reaching up to 30 pounds (approximately 13.6 kilograms). Rubber exercise bands often have handles on each end for easy gripping and are color-coded to help distinguish between weights.
Many exercises that can be performed with free weights can also be performed in elastic resistance training. The rubber band can be held in place in a number of ways depending on the exercise, such as standing on it, wrapping it around a post or pillar, or holding it with a weight machine or bench. Familiar exercises like bicep curls, lateral raises, and rows can be performed with elastic resistance training instead of free weights.
The most prominent benefit of using elastic resistance training instead of free weights or weight machines is that rubber tubing doesn’t rely on gravity for resistance. The resistance of free weights comes from gravity pulling on the mass of the weight, which means that the exercises are only effective in vertical movements. Since the resistance of the rubber bands does not depend on gravity, the exercises can be completed effectively in both horizontal and vertical movements. Proponents of elastic resistance training claim that this freedom of movement helps strengthen muscles and prepare them for more practical and realistic scenarios than free weights. For example, elastic band training will likely better prepare the body for the stresses of walking and maneuvering with a heavy load because this task relies on opposing resistance over multiple ranges of motion.
For this reason, elastic resistance training is believed to be particularly advantageous for athletes. Competitors in sports such as golf, tennis, and baseball that require force in horizontal movements may benefit from the use of elastic bands. Similarly, light elastic resistance training can be used to help rehabilitate muscles and restore full movement after injury.
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