Researchers in Brazil compared elastic resistance exercise with conventional weight machines (rope-and-pulley) in middle-aged to older adults. 29 subjects were randomly assigned to a control group (no exercise) or a 12-week, 3 times per week exercise program of upper body and lower body exercise using either elastic tubing or weight machines. They performed 7 exercises: shoulder flexion/extension, knee flexion/extension, and elbow flexion using progressive resistance.
After the program, both exercise groups significantly improved in muscle strength and functional capacity; there was no significant difference between the exercise groups. The control group did not improve. The researchers concluded, “Resistance training with elastic tubing is a viable alternative to deliver resistance training as it promoted similar positive effects on peripheral muscle force and functional exercise capacity in middle-aged to older healthy adults than conventional resistance training.”
Lima FF et al 2018. Resistance Training using Low Cost Elastic Tubing is Equally Effective to Conventional Weight Machines in Middle-Aged to Older Healthy Adults: A Quasi-Randomized Controlled Clinical Trial. J Sports Sci Med 17:153-160
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