Dr. Colado has continued his scientific investigations on the efficacy of elastic resistance, this time comparing free weight exercise training to elastic tubing exercises using the Thera-Band Exercise Station. His results are published in the International Journal of Sports Medicine. 42 women were randomly assigned to either a free weight exercise group, a Thera-Band exercise group, or a non-exercising control group. The two exercise groups performed the same 15 upper and lower body exercises using the OMNI perceived exertion scale to standardize intensity between the groups. The intervention lasted eight weeks for two to four sessions per week. Subjects were tested for muscular strength before and after the training program. 

After the eight week program, both exercise groups reported up to 29% improvement in upper and lower body strength, while the control group did not.  There was no significant difference in improvements between the two exercise groups. The researchers concluded, “…the use of elastic tubing in strength training in young adults is effective and can yield results that are equivalent to those obtained with weight machines and free weights.”

One of the most important advantages of the Exercise Station is the fact that there is no need for multiple weights, barbells or dumbbells of varying resistance. The Exercise Station, combined with a Thera-Band® Pro Series SCP Exercise Ball provides all the resistance necessary for an effective strength training program.  It requires no more than a 6’x6’ space and can easily be placed under a bed or against a wall when not in use.

REFERENCE: Colado JC et al. A comparison of elastic tubing and isotonic resistance exercises. International Journal of Sports Medicine. Published Online 2010.

Visit the Thera-Band Academy Exercise Station Resource Center here

In a study published in the Journal of Strength and Conditioning Research, researchers compared squatting with equivalent work loads of elastic-resisted and isotonic free-weight squats in trained weight lifters. Subjects squatted with each type of resistance while muscle activity and biomechanical variables were measured. The band-resisted squats resulted in higher force, velocity, power, and quadriceps muscle activity near the top of the squat, which includes the first part of the eccentric phase, as well as the last part of the concentric phase.

The researchers concluded that elastic resistance produces similar resistance patterns as standard free weights, except at the bottom of the squat, where the bands are on less stretch and thus, less tension.  More importantly, the researchers stated that elastic band squats “resulted in a kinetic and kinematic pattern similar to that of ballistic movement used for power training.” Although not proven in this study, using elastic resistance during the squat may maximize power output. The Thera-Band® Exercise Station may be an effective tool at improving muscular power because the elastic tubing produces highest amounts of resistance with maximal leverage at the top of the squat.

Visit the Thera-Band Academy Exercise Station Resource Center Here

Reference: Israetel MA, et al. Kinetic and kinematic differences between squats performed with and without elastic bands. J Strength Cond Res. 2010 Jan;24(1):190-4.