Stretch Into Better Health with Elastic Resistance Band Workout
May 17, 2023
In 1903 Thomas Edison stated, “The doctor of the future will give no medicine but will instruct his patient in the care of the human frame, in diet, and the cause and prevention of disease.”
Fast forward to 2023, and Thomas Edison’s words ring truer than ever. How we take care of our bodies determines our overall physical and mental health.
This summer’s exercise class is based on an exercise program designed by MSU Extension Specialist Dr. Michelle Grocke utilizing elastic resistance bands. I have tailored the routine to allow older adults to participate without the worry of getting stuck on the floor. All exercises will be conducted while standing, which provides the extra benefit of strengthening the core muscles to improve posture and relieve back pain.
Clinical studies on elastic resistance bands for physical health improvement have been conducted on many people, from athletes to those with serious health conditions. Resistance bands improve physical health for all people, including those with heart failure, osteoarthritis, fibromyalgia, and the elderly. Research shows that elastic resistance bands can increase strength, endurance, muscle activation, improve body composition, and quality of life for all people who participate in strength training.
Compared to other types of exercises, what are the benefits of exercising with elastic resistance bands?
- Same strength increases as free weights
- Muscles and brain more engaged from the variability in movement
- More muscle groups are engaged to maintain stability
- Improves grip strength
Elastics bands provide a type of training known as variable-resistance training. This is because the load, or amount of force to stretch the band, changes throughout the movement. As the elastic band is stretched, the amount of force the muscle must overcome increases to complete the movement. For example, as the arm is extended over the head the muscle recruits more muscle fibers at the highest point. Free weights, such as those used in the StrongPeople program, provide continuous-load resistance training where the amount of force remains the same as the muscle completes the movement. Both methods of training have been shown to improve muscle strength over time when following a regular exercise routine, a minimum of two times a week for at least eight weeks. Elastic resistance bands are light, easy to store, do not require a lot of space and can be performed on any flat surface. After participating in this class, it will be possible to confidently continue strength training at home or on the go.
One reason this type of workout produces good results is that the type of movement used in elastic resistance band workouts are closer to how the human body moves in daily life. More muscle groups must work together to keep the body stable during the movement. As the resistance in the band increases as it is stretched, more muscle fibers are activated, in turn activating more regions of the brain. The more the brain is activated the greater the benefit to the body. Because the bands wiggle and wobble easily, no two reps are the same and throughout a set the muscle and brain must do more work together, resulting in greater connections.
Stronger muscle to brain connections is critical to prevent falls. In addition, maintaining muscle mass and strength is a proven way to prevent hospitalizations due to falls. Normal aging results in the loss of 1-2% of muscle mass per year after the age of 50 and muscle strength decreases by 1.5 % per year between 50 to 60 years of age. This decrease in muscle mass and strength, known as atrophy, progresses without interventions like exercise and develops into frailty. The frailer a person becomes the more likely falls will lead to hospitalization. The CDC (Centers for Disease Control) reports that each year $50 billion (about $150 per person in the US) is spent on medical costs from non-fatal fall injuries and $754 million spent on fatal falls. It is projected that as the number of American adults over age 65 increase the cost of falls will follow suit. Taking steps now to prevent falls is one small step towards protecting yourself and your family’s future. A benefit of exercising with elastic resistance bands is improvement in hand grip strength in both men and women. Research shows that older adults who improve grip strength have a greater quality of life and are better protected from the negative effects of falls. Throughout the class we will be using Therabands without handles to build grip strength.
While it’s not a quick fix or pill to swallow, making regular strength training a part of your daily life will provide you with a higher quality of life- much like what Thomas Edison envisioned one hundred years ago. Plan to join us June 5th to learn some new exercises, improve your health, and have fun!
All the benefits described are backed up by scientific research and were obtained from peer-reviewed scientific journals, detailed citations can be found below.
References:
Fisher, S. et al. "Resistance Training in Heart Failure Patients: A Systematic Review and Meta-Analysis." Heart Fail Rev, vol. 27, no. 5, 2022, pp. 1665-82, doi:10.1007/s10741-021-10169-8.
Lin, Y. et al. "Effects of Variable-Resistance Training Versus Constant-Resistance Training on Maximum Strength: A Systematic Review and Meta-Analysis." Int J Environ Res Public Health, vol. 19, no. 14, 2022, doi:10.3390/ijerph19148559.
Lopes, J. S. S. et al. "Effects of Training with Elastic Resistance Versus Conventional Resistance on Muscular Strength: A Systematic Review and Meta-Analysis." SAGE Open Med, vol. 7, 2019, p. 2050312119831116, doi:10.1177/2050312119831116.
O'Bryan, S. J. et al. "Progressive Resistance Training for Concomitant Increases in Muscle Strength and Bone Mineral Density in Older Adults: A Systematic Review and Meta-Analysis." Sports Med, vol. 52, no. 8, 2022, pp. 1939-60, doi:10.1007/s40279-022-01675-2.
Talar, K. et al. "Benefits of Resistance Training in Early and Late Stages of Frailty and Sarcopenia: A Systematic Review and Meta-Analysis of Randomized Controlled Studies." J Clin Med, vol. 10, no. 8, 2021, doi:10.3390/jcm10081630.
Zhao, H. et al. "The Effect of Resistance Training on the Rehabilitation of Elderly Patients with Sarcopenia: A Meta-Analysis." Int J Environ Res Public Health, vol. 19, no. 23, 2022, doi:10.3390/ijerph192315491.
Credits:
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