Muscle Activity in Upper-Body Single-Joint Resistance Exercises with Elastic Resistance Bands vs. Free Weights

Comparative analysis of biomechanical characteristics between the new Tai Chi elastic band exercise for opening and closing movement and elastic band resistance training for the reverse fly movement

Background

The objective of this study was to compare and analyze the representative opening and closing movement of Tai Chi elastic band exercise with the reverse fly movement of elastic band resistance training. The aim was to explore the biomechanical differences between the two exercises and provide theoretical support for the application of Tai Chi elastic band exercise in health intervention.

Methods

A total of 26 male participants were recruited and randomly divided into two groups in a 1:1 ratio. There were 13 participants in each Tai Chi elastic band exercise group and elastic band resistance training group. Both groups of participants used an elastic band to perform movement in the experiment. Experimental data were collected using the Vicon infrared motion capture system and Delsys surface EMG system. The AnyBody software was utilized to simulate the creation of a musculoskeletal model for both exercises.

Result

The study found that the Tai Chi elastic band exercise group exhibited smaller horizontal abduction angle and flexion angle of the shoulder joint, as well as normalized RMS of the anterior deltoid and triceps brachii, compared to the elastic band resistance training group (P < 0.01); the Tai Chi elastic band exercise group exhibited greater elbow flexion angle, elbow flexion torque, and muscle strength of the infraspinatus, coracobrachialis, biceps brachii, brachialis and brachioradialis, compared to the elastic band resistance training group (P < 0.01); the Tai Chi elastic band exercise group exhibited smaller horizontal abduction angular velocity of the shoulder joint and a lower normalized RMS of the posterior deltoid, compared to the elastic band resistance training group (P < 0.05).

Conclusion

(1) The opening and closing movement of Tai Chi elastic band exercise is characterized by a large elbow flexion angle, a small shoulder joint horizontal angle and flexion angle, and a slow and uniform speed of movement. The reverse fly movement of elastic band resistance training is characterized by a large horizontal abduction angle of the shoulder joint, a large flexion angle of the shoulder joint, a small flexion angle of the elbow joint, and a fast and uneven speed. (2) The opening and closing movement exerts a greater torque on the elbow flexion, while the reverse fly movement exerts a greater torque on the shoulder joint horizontal abduction and external rotation. (3) The opening and closing movement provide greater stimulation to the infraspinatus, coracobrachialis, and elbow flexor, while the reverse fly movement provides greater stimulation to the posterior deltoid, anterior deltoid, subscapularis, and elbow extensor. In summary, the variation in joint angle, joint angular velocity, and hand position could be the factor contributing to the differences in joint torque and muscle activity between the opening and closing movement of Tai Chi elastic band exercise and the reverse fly movement of elastic band resistance training.

Effect of six weeks of resistance training on bone preservation in older adults: a randomized control trial

BACKGROUND

It has been established that chronic resistance exercise contributes to positive changes to bone in older adults.

AIMS

This study evaluated the effect of 6 weeks of resistance exercise with either elastic bands or dumbbells vs. a control period on bone morphology of older adults.

METHODS

Fifty-seven adults (mean ± SD; age = 66.5 ± 7.09 yrs; height = 165.2 ± 10.6 cm; body mass = 74.5 ± 14.6 kg) were randomized into three groups (dumbbell, elastic, or control). Participants underwent a total body dual-energy X-ray absorptiometry (DXA) scan for total body and segmental bone mineral content (BMC) and bone mineral density (BMD) before and following 6-week intervention. Age-matched Z-scores for BMD and BMC were recorded. Data were analyzed using two-way repeated measures ANOVAs and 0.05 significance level.

RESULTS

BMCarm improved for the dumbbell group (p = 0.016) after the training, with no change in BMD for any group (p > 0.05). Additionally, significant (time x treatment group) interaction (p = 0.024) of age-matched Z-scores indicated an improvement in only the dumbbell group after 6 weeks (p = 0.015), with no change in the elastic group despite them having greater Z-scores than the control group.

DISCUSSION

This study is the first to demonstrate acute normative adaptations as dumbbell-based programs may promote positive maintenance of bone metrics over 6 weeks, despite the lack of significant change in absolute BMC or BMD.

CONCLUSION

Adults did not lose relative bone mass with acute exercise using dumbbells as the external load applied and this may lead to positive changes following chronic training. There was no bone-related impact from elastic bands, suggesting a weighted load or force produced relative to gravity is beneficial.

Effectiveness of elastic band training and group-based dance on physical-functional performance in older women with sarcopenia: a pilot study

BACKGROUND

Sarcopenia is a syndrome associated with aging that causes progressive loss of skeletal muscle mass and muscle function. In this pilot study, we compared the effectiveness of elastic band training regarding group-based dance on fat mass, fat-free mass, handgrip strength (HGS; dominant and non-dominant hand), leg strength, timed up-and-go (TUG) and walking speed in older women with sarcopenia.

METHODS

This is a randomized controlled trial, single-blind, repeated measures of parallel groups (elastic band group: EBG, n = 21; group-based dance: GBD, n = 19), and a quantitative methodology. Three 60-minute sessions per week for 12 weeks were dedicated to the interventions with pre- and post-assessments. A two-factor mixed analysis of variance (ANOVA) model with repeated measures was performed to measure the group×time effect.

RESULTS

A significant interaction revealed for fat-free mass (F1,16= 18.91; p < 0.001; EBG + 10.9% vs. GBD - 1.97%), HGS dominant hand (F1,16= 7.44; p = 0.014; EBG + 10.9% vs. GBD + 0.59%), HGS non-dominant hand (F1,16= 6.41; p = 0.022; EBG + 10.21% vs. GBD + 3.80%), leg strength (F1,16= 17.98; p < 0.001; EBG + 9.1% vs. GBD + 3.83%), TUG (F1,16= 7.52; p = 0.014; EBG - 14.7% vs. GBD - 1.0%) and walking speed (F1,16 = 6.40; p = 0.019; EBG - 7.6% vs. GBD - 4.35%) in favor of EBG.

CONCLUSION

Elastic band training produces significantly greater responses on physical-functional performance regarding group-based dance in older women with sarcopenia. On the other hand, the EBG revealed a significant improvement in fat-free mass and upper and lower limb muscle strength, as well as a significant decrease time in TUG, and walking speed. Elastic band exercise is a safe, easy, affordable, and effective physical activity strategy, according to the findings.

Decision making influences movement variability and performance of high-level female football players in an elastic resistance task

Introduction

The inclusion of sport-specific constraints in resistance training promotes the development of player abilities in an integrated way, which maximises the effectiveness of player adaptations induced by training. Considering that perceptual-cognitive abilities play a fundamental role in football, decision making could be introduced to enhance the cognitive similarity of resistance tasks to sport actions. However, it is unknown how decision making as a constraint could affect the player during an elastic resistance task. Therefore, the aim of this study was to investigate the effects of decision making of high-level female football players on movement variability and performance during an elastic band resistance task.

Methods

Twenty-three high-level female football players performed the elastic resistance task with a ball, both as attackers and as defenders without decision making (NDM) and with decision making (DM). The movement variability was quantified using the sample entropy derived from the acceleration recorded with an accelerometer placed at the lower back of each player. The passing accuracy of the attacker was quantified using a scoring scale.

Results

Results revealed that adding decision making to an elastic resistance task increased the movement variability of the defender but did not affect the movement variability of the attacker. In contrast, the passing accuracy of the attacker was reduced. Overall, the attacker had a higher movement variability compared to the defender.

Discussion

These findings suggest that decision making, as a football-specific constraint, can enhance the potential of an elastic resistance task in training. This is due to the fact that it reduces control and regularity of movement for the defensive role player and increases technical difficulty for the attacking role player. Furthermore, these effects are beneficial, as they can promote the adaptive processes necessary to optimise the performance of the players.

A Cable-Driven Portable Fitness Chair with Programmable Resistance for Effective Muscle Training

The COVID-19 pandemic has changed the lifestyle of society and the interest in health and fitness has greatly increased, accordingly. Recently, motorized devices that allow fine and automatic adjustment of resistance without physically changing the applied weight have been released to the market. In fact, these devices have eased the resistance-changing process. However, such devices are still not portable as they must be mounted on the wall and their resistance control needs to be improved to increase the efficiency of strength training. This study introduces a portable chair-shaped fitness device that allows inducing various resistance profiles. A compact, light, and robust cable-driven actuation module design was achieved by implementing a derailing prevention mechanism. The actuator covers resistance up to 120 N for each left and right arm separately. Exercise can be conducted by pulling the elastic handle connected to cable. The controller of the proposed device allows variation of resistance according to the joint range-of-motion (ROM) to make the workout more challenging but still safe through the full ROM. Viscous resistance, ascending resistance, and descending resistance profile can be provided. The experimental results shows that various muscle activation patterns can be provided by changing the resistance profile, which is important for effective training. The device can be used anywhere, at home or office, to perform various upper and lower body exercises or for physical self-care.

Comparing Fourteen Weeks of Multicomponent Training Versus Combined Training in Physically Inactive Older Women: A Randomized Trial

BACKGROUND

Combined (CT) and multicomponent training (MT) presents several benefits for aging individuals. However, the literature does not provide evidence on which of the two physical training models can better enhance improvements in physical capacity and health parameters in middle-aged and older women.

OBJECTIVE

The aim of this study was to compare the effects of MT and CT on physical capacity, cognitive, behavioral, and psychosocial assessment, and biochemical profile of physically inactive women aged between 50 and 70 years.

METHODS

Participants were randomized into two groups: MT (32 women, 64.2 ± 6.4 years) and CT (39 women, 61.4 ± 4.3 years). Both training sessions had a weekly volume of 180 min, for 14 weeks, with assessments at baseline and after the training period.

RESULTS

CT showed better results when compared to MT. In the four evaluation blocks, we noticed differences in the effect size (L = large, M = moderate, S = small, and T = trivial) between the groups in 26 variables in total, highlighting the CT group (L = 11, M = 5, S = 2, and T = 8) compared to the MT group (L = 8, M = 7, S = 7, and T = 4). Our findings showed group-time differences for strength variables using the maximum dynamic repetition test in upper and lower limbs and for agility. The multicomponent training showed improvement in the functional strength of the upper limbs evaluated through the elbow flexion and extension test (p = 0.037), and HDL (p = 0.022).

CONCLUSIONS

Fourteen weeks of CT showed better benefits when compared to MT.

Resistance Training as a Countermeasure in Women with Gestational Diabetes Mellitus: A Review of Current Literature and Future Directions

Gestational diabetes mellitus (GDM) poses a significant health concern for both mother and offspring. Exercise has emerged as a cornerstone of glycemic management in GDM. However, most research regarding this topic examines aerobic training (AT), despite substantial evidence for the effectiveness of resistance training (RT) in improving dysregulated glucose in other groups of people with diabetes, such as in type 2 diabetes mellitus (T2DM). Thus, the purpose of this paper is to review research that examined the impact of RT on markers of glucose management in GDM, and to discuss future research directions to determine the benefits of RT in GDM. Based on the current evidence, RT is effective in reducing insulin requirement, especially in overweight women, reducing fasting glucose concentrations, and improving short-term postprandial glycemic control. However, the number of studies and findings limit conclusions about the impact of RT on risk of GDM, fasting insulin concentrations, insulin resistance, β-cell function, and intra-exercise glucose management. Overall, current evidence is accumulating to suggest that RT is a promising non-pharmacological tool to regulate circulating glucose concentrations in women with GDM, and a potential alternative or supplement to AT.

The Efficacy of Upper-Extremity Elastic Resistance Training on Shoulder Strength and Performance: A Systematic Review

Elastic resistance exercise is a popular mode of strength training that has demonstrated positive effects on whole-body strength and performance. The purpose of this work was to identify the efficacy of elastic resistance training on improving upper limb strength and performance measures for the shoulder. Seven online databases were searched with a focus on longitudinal studies assessing shoulder elastic training strength interventions. In total, 1367 studies were initially screened for relevancy; 24 full-text articles were included for review. Exercise interventions ranged from 4-12 weeks, assessing pre-/post-strength and performance measures inclusive of isometric and isokinetic strength, 1RM strength, force-velocity tests, and throwing-velocity tests. Significant increases in various isometric strength measures (IR:11–13%, ER:11–42%, FL: 14–36%, EXT: 4–17%, ABD: 8–16%), 1RM strength (~24% in bench press), force-velocities, throwing- and serve-velocities (12%) were all observed. Elastic resistance training elicited positive effects for both strength and performance parameters regardless of intervention duration. Similar significant increases were observed in isometric strength and 1RM strength across durations. Isokinetic strength increases were variable and dependent on the joint velocity conditions. Quantifying the dosage of appropriate exercise prescription for optimal strength and performance gains is inconclusive with this study due to the heterogeneity of the intervention protocols.

Toward the Personalization of Biceps Fatigue Detection Model for Gym Activity: An Approach to Utilize Wearables' Data from the Crowd

Nowadays, wearables-based Human Activity Recognition (HAR) systems represent a modern, robust, and lightweight solution to monitor athlete performance. However, user data variability is a problem that may hinder the performance of HAR systems, especially the cross-subject HAR models. Such a problem may have a lesser effect on the subject-specific model because it is a tailored model that serves a specific user; hence, data variability is usually low, and performance is often high. However, such a performance comes with a high cost in data collection and processing per user. Therefore, in this work, we present a personalized model that achieves higher performance than the cross-subject model while maintaining a lower data cost than the subject-specific model. Our personalization approach sources data from the crowd based on similarity scores computed between the test subject and the individuals in the crowd. Our dataset consists of 3750 concentration curl repetitions from 25 volunteers with ages and BMI ranging between 20-46 and 24-46, respectively. We compute 11 hand-crafted features and train 2 personalized AdaBoost models, Decision Tree (AdaBoost-DT) and Artificial Neural Networks (AdaBoost-ANN), using data from whom the test subject shares similar physical and single traits. Our findings show that the AdaBoost-DT model outperforms the cross-subject-DT model by 5.89%, while the AdaBoost-ANN model outperforms the cross-subject-ANN model by 3.38%. On the other hand, at 50.0% less of the test subject's data consumption, our AdaBoost-DT model outperforms the subject-specific-DT model by 16%, while the AdaBoost-ANN model outperforms the subject-specific-ANN model by 10.33%. Yet, the subject-specific models achieve the best performances at 100% of the test subjects' data consumption.

Twelve-Week Lower Trapezius-Centred Muscular Training Regimen in University Archers

Archery is a fine-motor-skill sport, in which success results from multiple factors including a fine neuromuscular tuning. The present study hypothesised that lower trapezius specific training can improve archers’ performance with concomitant changes in muscle activity and shoulder kinematics. We conducted a prospective study in a university archery team. Athletes were classified into exercise and control groups. A supervised lower trapezius muscle training program was performed for 12 weeks in the exercise group. The exercise program focused on a lower trapezius-centred muscular training. Performance in a simulated game was recorded as the primary outcome, and shoulder muscle strength, kinematics, and surface electromyography were measured and analysed. In the exercise group, the average score of the simulation game increased from 628 to 639 after the training regimens (maximum score was 720), while there were no such increases in the control group. The lower trapezius muscle strength increased from 8 to 9 kgf after training regimens and shoulder horizontal abductor also increased from 81 to 93 body weight% for the exercise group. The upper/lower trapezius ratio decreased from 2.2 to 1.1 after training. The lower trapezius exercise training regimen could effectively improve the performance of an archer with a simultaneous increase in shoulder horizontal abductor and lower trapezius muscle strength.

Evaluation of Training with Elastic Bands on Strength and Fatigue Indicators in Paralympic Powerlifting

Background: Variable resistance training has recently become a component of strength and conditioning programs. Objective: This randomized counterbalanced cross-over study aimed to investigate the use of elastic bands (EB) and the traditional method (TRAD) and force indicators in a training session. Methods: 12 Paralympic athletes (age: 28.60 ± 7.60 years) participated in this three-week study. In the first week, the participants were familiarized with EB and TRAD and were tested for maximal repetition (1-RM). The research occurred in weeks 2 and 3, which included the pre-post training, during which the following measures were extracted: maximum isometric force (MIF), the peak torque (PT), rate of force development (RFD), fatigue index (FI), and time to MIF (Time). The athletes performed two tests, EB and TRAD, separated by a one-week interval. Results: Significant differences were found between the pre- and post-test for 1RM (p = 0.018, η2p = 0.412), MIF (p = 0.011, η2p = 0.415), PT (p = 0.012, η2p = 0.413), and RFD (p = 0.0002, η2p = 0.761). With the use of EB, there was a difference in RFD between TRAD before and EB after (p = 0.016, η2p = 0.761). There were significant differences in the before and after for FI between TRAD and EB (p < 0.001) and for Time (p < 0.001), indicating that training with the use of elastic bands promotes overload, characterized by increased fatigue and decreased strength. Conclusions: Training with EB did not decrease 1RM, PT, MIF or RFD, however, there was an increase in fatigue and time to reach MIF when compared to the method with fixed resistance.

No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review

Abstract

Lack of time is among the more commonly reported barriers for abstention from exercise programs. The aim of this review was to determine how strength training can be most effectively carried out in a time-efficient manner by critically evaluating research on acute training variables, advanced training techniques, and the need for warm-up and stretching. When programming strength training for optimum time-efficiency we recommend prioritizing bilateral, multi-joint exercises that include full dynamic movements (i.e. both eccentric and concentric muscle actions), and to perform a minimum of one leg pressing exercise (e.g. squats), one upper-body pulling exercise (e.g. pull-up) and one upper-body pushing exercise (e.g. bench press). Exercises can be performed with machines and/or free weights based on training goals, availability, and personal preferences. Weekly training volume is more important than training frequency and we recommend performing a minimum of 4 weekly sets per muscle group using a 6–15 RM loading range (15–40 repetitions can be used if training is performed to volitional failure). Advanced training techniques, such as supersets, drop sets and rest-pause training roughly halves training time compared to traditional training, while maintaining training volume. However, these methods are probably better at inducing hypertrophy than muscular strength, and more research is needed on longitudinal training effects. Finally, we advise restricting the warm-up to exercise-specific warm-ups, and only prioritize stretching if the goal of training is to increase flexibility. This review shows how acute training variables can be manipulated, and how specific training techniques can be used to optimize the training response: time ratio in regard to improvements in strength and hypertrophy.

Graphic Abstract

Effects of Chair-Based, Low-Load Elastic Band Resistance Training on Functional Fitness and Metabolic Biomarkers in Older Women

Strength training can improve myriad health parameters in elderly cohorts. Although potentially more appropriate for the elderly, low-load resistance training protocols have been less investigated. We aimed to examine the effects of 12 weeks of chair-based, low-load resistance training with elastic band (EBT) on functional fitness and metabolic biomarkers in older women. One hundred sixty-eight women were allocated randomly to an elastic band resistance training (EBT, n = 86, 75.7 ± 8.9 years, 71.3 ± 12.2 kg) or a control group (CON, n = 82, 74.5 ± 8.2years, 70.6 ± 12.0 kg). RT protocol consisted of periodized chair-based, low-load whole-body resistance exercises (2 sets, 12-15 repetitions, 40-60% of one repetition maximum-1RM) using an elastic band, twice weekly for 12 weeks. The resistance training program was generally designed to maintain internal load over time, provided with increasing intensity using various elastic bands (Thera-Band). Functional fitness (30-s Chair Stand,30-s Arm Curl, 2-min Step Test, Chair Sit-and-Reach, Back Scratch, 8-Foot Up-and-Go, Handgrip Strength) and metabolic markers (Fasting blood glucose, triglycerides, total cholesterol, high (HDL) and low (LDL) density lipoprotein) were measured before and after the training period. To detect pre/post intervention changes and between group- differences 2x2 repeated measures ANOVA was applied. Significant improvements over time for all fitness variables for EBT comparing to CON were obtained (F = 12.78, p < 0.05 for 30-s Chair Stand; F = 14.04, p < 0.05 for 30-s Arm Curl; F = 5.18, p < 0.05 for 2-min Step Test; F = 10.90, p < 0.05 for Chair Sit-and-Reach; F = 16.57, p < 0.05 for Back Scratch; F = 11.79, p < 0.05 for 8-foot Up-and-Go; and F = 29.25, p < 0.05 for Handgrip Strength). In addition, significant improvements over time for all but one (triglycerides) biomarkers for EBT comparing to CON were obtained (F = 7.30, p < 0.05 for blood sugar levels; F = 13.36, p < 0.05 for total cholesterol; F = 8.61, p < 0.05 for HDL; and F = 11.53, p < 0.05 for LDL). Furthermore, the participants' adherence to training sessions of over 90% was reported. In conclusion, 12 weeks of EBT is safe and beneficial for improving health-related fitness and metabolic biomarkers in older women and seems to be viable model to ensure a high training adherence rate.

Short-term resistance training in older adults improves muscle quality: A randomized control trial

The purpose of this study was to evaluate whether dumbbell resistance training (DBRT) and elastic band resistance training (EBRT) are equally beneficial in the older adult. Sixty-five healthy participants (mean±SD; age=66.5±7.09 years; height=165.2±10.6 cm; body mass=74.5±14.6 kg) volunteered for this study. Participants underwent a total body dual-energy x-ray absorptiometry (DXA) scan for segmental and total body muscle and fat estimation. Functional tests included the short physical performance battery, timed up-and-go, and heel-to-toe walk. Strength was measured on dominant handgrip strength, maximal bench press, and leg press. Participants were block randomized into one of three groups: elastic band resistance training (EBRT), dumbbell resistance training (DBRT), or control (CON). EBRT and DBRT were asked to visit the laboratory twice weekly over 6-weeks while CON maintained their daily routine. Data were analyzed using a two-way repeated measures ANOVA and an alpha set at 0.05. Results indicated there was a two-way interaction for bench press, leg press, upper- and lower-body muscle quality and total arm lean mass (p<0.05). Specifically, the EBRT and DBRT improved from pre to post for total arm lean mass (p<0.021, p<0.004, respectively). Additionally, for bench press and leg press, all groups improved pre to post training (p<0.05) with DBRT superior to CON. These data suggest that EBRT provides an effective, portable, and cost-effective means to enhance lower-body function and muscle quality in an aging population, yet DBRT may be more impactful for total-body improvements.

A different approach to the use of elastic bands in the recovery of lower lumbar discopathy

Abstract Lower lumbar discopathies are in continuous growth among both young people and elderly. Causes that have led to an increase in the incidence of this pathology include: lack of exercise, nutrition, excessive use of computers and mobile phones, etc. The increased incidence of pathology led us to identify an attractive kinetotherapeutic treatment protocol that initially reduced the symptoms of this condition, and subsequently allowed the patients’ complete recovery. The present study was conducted on 33 patients diagnosed with lower lumbar discopathy. They received two evaluations, and between these, the patients performed a kinetic program consisting of elastic band exercises along with general neuroproprioceptive muscle relaxation techniques. The data obtained were inventoried and processed using statistical programs. The comparison of the initial and final results, as well as the data obtained from statistical processing showed an improvement of the symptomatology and the orientation of patients towards a complete recovery. Key words: lower lumbar discopathy, elastic bands, treatment protocol, statistical analysis