Title: Strength Training with Resistance Bands
Headings: Strength Training with Resistance Bands
Strength Training with Resistance Bands
How Resistance Bands Build Strength
Force Production
Resistance Band Research
Advantages of Resistance Band Training
Disadvantages of Resistance Band Training
Is ERT Functional Training?
ERT Strength Training Tips

Content: Elastic bands may also be used to strengthen specific muscles that can’t be activated with selectorized (muscle-specific) machines, such as the rotator cuff and peroneus longus (a muscle important to foot pronation). In addition, bands can also be used to perform flexibility or balance exercises. Resistance Band Research
According to the American College of Sports Medicine (ACSM), strength training is an important part of any well-rounded exercise program for all adults, including older adults. In 2008, the United Sates Department of Health and Human Services included strength training in national physical activity guidelines, recommending that two or more days a week, adults perform moderate to high intensity muscle strengthening activities of all the major muscle groups. Research demonstrates that ERT provides as much benefit in strength gains as the use of more expensive and bulky weight training equipment. a 2008 study by Colado & Triplett compared 10 weeks of elastic and machine based exercise at the same intensities. The researchers found no significant difference between the groups; both the elastic and machine based groups significantly increased their strength and muscle mass. Furthermore, the researchers pointed out that the elastic resistance exercisers benefited from lower cost and less pace for training compared to the machine based exercisers. Simply performing an exercise program for as little as six weeks with elastic resistance can increase strength 10 to 30 percent in both younger and older adults.