As the name suggests ERT is resistance training performed against the natural resistive property of elastic. The elastic band is attached to a fixed object using an anchor piece with the opposite end attached to the person. The resistance depends on the length of the band and how far the band is stretched. A band that is stretched to twice its resting state is considered to be at 100% elongation.
Elastic resistance training is a revolutionary exercise method. A single band can be used to train the whole body. All the major muscle groups can be trained with compound exercises and single muscles can be targeted with isolation exercises. Aside to this, the bands can be used to mimic sport specific movements that take place in many planes a clear advantage over machines and free weights or should I say a clear reason to add them to your machine and free weights workout.
The versatility of ERT training also shines through. Traditional forms of resistance training often rely on gravity to create the resistance due to this factor many of the movements are restricted to the vertical plane. Because of this it is difficult to replicate movements that are specific to life and sport that occur in 3 planes. ERT utilizes the tension in the band therefore negating the need to resist gravity and allow actions that are specific and take place in all 3 planes (frontal, sagittal, and transverse).
All ERT exercises are performed using multiple joint actions and a functional posture. A functional posture is deemed to be one that requires activation of the core muscles to stabilize the torso, in comparison, machines where many actions are performed in a neutral posture like sitting.
• Provides progressive resistance
• Allows free movement
• Allows variable speed of movement
• Increases muscle strength
• Increases muscle size
• Decreases body fat
• Provides resistance in multiple directions
• Provides variable resistance
• Provides constant tension
• Prevents cheating
• Inexpensive
• Easy to store
• Easy to transport
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