Elastic Band Exercises provide resistance training by simply increasing the resistance as the band is stretched. The increase in resistance provides a progressive stimulus to the muscle tissue and are designed to promote improvements in muscular strength and and increases lean muscle mass.
Elastic bands can simultaneously work single or multiple muscle groups and joints at one time, increasing the functionality and efficiency of each exercise. Elastic band exercises do not rely on gravity (i.e. like free weights); instead the resistance is derived from the length that the band is stretched.
In addition, multiple exercises can be performed using a single elastic band which allows for the workouts to be perfomed extremely quick and with a high level of efficiency. For ease of use the resistance of each elastic band is denoted by the color of the band.
As stated by the American College of Sports Medicine, strength training is an important part of any well-rounded exercise program and research has shown that elastic band training, in as few as six weeks, can increase strength by 10 to 30 percent. Additional benefits of training with elastic bands include increased muscle mass, strength, endurance, and body fat loss. In addition, using elastic bands for strength training for the legs can improve balance, gait, and mobility. Finally, as the individual's strength and endurance increases they simply perform the same exercise with a different color elastic band, thus increasing the resistance and the difficulty of their workout.
One of the advantages of elastic bands is their portability, affordability, and versatility. Elastic bands support multiple movements and angles of motion, and hence, work multiple joints and planes in the traditional standing position (instead of a sitting position on a strength training machine). This, in turn, promotes core training. Elastic bands are also ideal for simulating whole-body, multiple-joint movements of common movements like throwing, lifting, jumping, and running. In addition, elastic bands can be used to perform flexibility and balance exercises, or to simulate sport specific movements.
Seated Back Rows
This exercise is designed to target the development of the middle and latissimus dorsi muscles of the back. This exercise requires the use of elastic bands and, for additional comfort, a floor mat.