Resistance bands are available in a variety of types. There are loops of varying lengths, bands with handles attached to either end, rolls of band that can be cut to length and also bands that can be added or removed to a variety of bars, handles and straps that are sold as portable home gyms. Ranging from very light to super-heavy strength, resistance bands offer a number of benefits to their users.
Cost
Exercise bands are relatively cheap, especially when compared to how much weight training equipment you would have to purchase to perform the same number of exercises. A set of heavy-duty exercise bands and handles can cost as little as $40 and are available from sporting goods stores. Although these bands have a shorter lifespan than free weights as they will eventually degrade and weaken, they still represent excellent value for the money. Also, because you can use them anywhere you won't need to buy a gym membership.
Portability
A small selection of bands, handles and attachments take up very little space, which makes them ideal for travelers or people with limited storage space. You can quickly put away your bands at the end of your workout, unlike free weights which are bulky, heavy and take up lots of space. Some companies sell resistance band sets that come supplied with a tote bag and are essentially a gym in a bag.
Versatility
Resistance bands can be used to replicate almost every free weight exercise and many strength training machines. By using anchor points located at head, waist and feet level, you can adjust the line of pull of your bands to target your entire body. There are also many exercises that are unique to resistance band training; for example, resistance band sprints where you run a short distance with a rubber band around your waist and anchored at hip-height behind you. This is an effective indoor cardio and leg workout.
Safety
Unlike lifting weights, there is no danger of dropping a barbell or dumbbells on the floor or, worse still, on your foot. During exercises such as the barbell bench press, there is a real danger of becoming pinned by the bar if you fail to lift the weight off of your chest. There is no such danger with resistance band chest presses. In addition, there is no "moment of inertia" when training with resistance bands. That is to say, at no point during a resistance band exercise do you have to try to accelerate a load from a dead stop. This means that, unlike when lifting free weights, there is no shock loading of your joints or muscles as you start an exercise. This makes resistance band training ideal if you suffer from any joint conditions or injuries.
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2009
- "Body Conditioning for Men: Get Fit and Stay Fit Using the Progressive 12-Week Program"; Paul Stephen Lubicz; 2005
- "Designing Resistance Training Programs"; Steven Fleck and William Kraemer; 2003
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