Strength Training with Resistance

Byline: Dibyaprakash Kar
Resistance bands have created their place in the fitness world as a precious tool that brings
convenience, versatility and effectiveness to workout routines. Whether you are a fitness novice or a
seasoned athlete, incorporating resistance bands can elevate the training experience and yield desired
results. Resistance bands are a great way to build strength and flexibility without the use of high
intensity or heavy weights. Available in different sizes and colours that can identify the different ways
the pressure can be applied on a specific muscle group, they are made of latex or rubber, which
provide resistance in both directions—stretching and contracting. This dual-action resistance engages
muscles throughout the entire movement.

Do they really work?

Well, it’s easy to assume that giant weights are needed to get strong. That’s a myth! In fact,
the resistance bands can do certain things that weights simply can’t. Resistance band
workouts are beneficial because there is constant tension throughout the entire movement of
an exercise. However, when one uses dumbbells and body weight, there’s only tension on the
exertion portion of the movement. For instance, when a person does a bicep curl with a
resistance band, there is tension on the way up to the curl and also on the way down as he or
she returns to the initial position. When you use dumbbells, there’s only resistance on the
biceps on the way up. And, resistance is what creates strength. Resistance bands also make it
easier to target smaller muscles. Larger muscles frequently take over when you use weights
or your body weight. Most importantly, resistance bands can be used by people in
rehabilitation or physical therapy to help safely activate all of the smaller muscles, as well as
the larger muscles. Elastic resistance training (ERT) as a modality and clinical tool became
popular in the 1980s. It’s popularity has been increasing recently.

Benefits

• Improved functional capacity.
• Increased strength and endurance.
• Increased muscle activation.
• Improved body composition, potency, and quality of life.

Biomechanics of Resistance Band Training

• The greater the extent of elongation, the greater the generation of tension force.
  E=rF+b

• The total volume or external load of resistance exercises is calculated as follows:
  Total number of repetitions performed = (sets × repetitions) × The load used for each exercise (kg)

Resistance band exercises for upper limb

Exercises for lower limb

Elastic training Vs Conventional training

According to a study done by Silva Lopes et. Al (2019), the
strength gained from both types of resistance training yields similar results.
But in the case of resistance band training the muscle engagement is different,
i.e. deep-seated muscles like Iliopsoas and rotator cuff muscles can be targeted
better in the case of elastic resistance training.
For example, to execute a horizontal abduction, Thera band resistance was
applied at the elbow level (Theraband-at-elbow variation of Wall Slides),
slightly distal to the elbow joint increasing the amount of Middle Trapezius
muscle activation.
The second variation of Wall Slides involved applying Theraband resistance at
the wrist level, or Theraband-at-wrist variation, to increase Infra Spinatus muscle
activation and produce an external rotating force.