A Set of Elastic Bands W/ Adequate Resistance Can Fully Replace the Gym When You're Travelling - True or False?!
|If you're doing only single-joint aka isolation exercises, you could fully replace your gym with a complete set of resistance training bands.|
Ah, and no... before you ask, the disclosure statement says the authors have "no potential conflict of interest".
The fact that they used TheraBands® in the ERB (elastic resistance bands) group is thus probably a means to make the results representative of the results the largest group of resistance trainees would see. Speaking of groups, to elucidate, whether elastic resistance bands (ERB) can be a viable option to conventional resistance-training equipment (CRE) during multi-joint resistance exercises (for single-joint exercises this has already been proven), the authors compared muscular activation levels in four popular multiple-joint exercises performed with
- ERB (TheraBand®) vs.
- CRE (Olympic barbell or cable pulley machines).
|Figure 1: Overview of the EMG activity of training with resistance band (REB) vs. barbell & machines (CER) - The muscle activity is sign. reduced only during squats (Iversen 2017).|
- when all is said and done, the gym is still superior: CRE induced higher levels of muscle activation in the prime movers during all exercises (p < .001 for all comparisons), compared to muscle activation levels induced by ERB.
- on a per exercise basis, it's yet just the squat, where the muscle activation suffers significantly: the magnitude of the differences was marginal in lateral pulldown and unilateral rows and for the erector spinae during stiff-legged deadlifts; in squats, however, the quadriceps femoris activations were substantially lower for ERB.
- Aboodarda, Saied, et al. "Electromyographic activity and applied load during high intensity elastic resistance and nautilus machine exercises." Journal of human kinetics 30 (2011): 5-12.
- Aboodarda, Saied Jalal, et al. "Resultant muscle torque and electromyographic activity during high intensity elastic resistance and free weight exercises." European Journal of Sport Science 13.2 (2013): 155-163.
- Aboodarda, Saied Jalal, Phillip A. Page, and David George Behm. "Muscle activation comparisons between elastic and isoinertial resistance: A meta-analysis." Clinical Biomechanics 39 (2016): 52-61.
- Andersen, Lars L., et al. "Muscle activation and perceived loading during rehabilitation exercises: comparison of dumbbells and elastic resistance." Physical therapy 90.4 (2010): 538-549.
- Brandt, Mikkel, et al. "Perceived loading and muscle activity during hip strengthening exercises: comparison of elastic resistance and machine exercises." International journal of sports physical therapy 8.6 (2013): 811.
- Iversen, Vegard M., et al. "Multiple-joint exercises using elastic resistance bands vs. conventional resistance-training equipment: A cross-over study." European Journal of Sport Science (2017): 1-10.
- Jakobsen, Markus Due, et al. "Muscle activity during knee‐extension strengthening exercise performed with elastic tubing and isotonic resistance." International journal of sports physical therapy 7.6 (2012): 606.
- Jakobsen, Markus Due, et al. "Effectiveness of hamstring knee rehabilitation exercise performed in training machine vs. elastic resistance: electromyography evaluation study." American journal of physical medicine & rehabilitation 93.4 (2014): 320-327.