The American College of Sports Medicine recommends that adults engage in strength training exercises at least twice a week. Two inexpensive and easy-to-use types of equipment are elastic bands, also known as resistance bands, and free weights. Both can give you an effective strength training workout when used properly.
Types
Free weights come either in set weights, or as plates of different weights that can be added to a weight bar. Elastic bands come in various strengths, with each one a different color. Should an exercise be too easy using a particular band, you can use a shorter portion of the band to get more resistance and make it more difficult.
Benefits
Each option for weight training offers a different type of resistance. With resistance bands, there is little to no resistance at the beginning of the motion, with more resistance as you reach the end of the motion and the band tightens. Free weights offer a consistent amount of resistance throughout the motion. Elastic bands are very inexpensive and portable, so you can take your workout with you wherever you go.
Considerations
Proper form is important if you want to get the benefits of using either free weights or elastic bands, and also to ensure you get a safe workout. If you choose the wrong strength of band, your workout might be too easy or too difficult, so you must vary the bands, based on the strength of the muscles you are working during a particular exercise. With free weights, you might be tempted to use momentum to help you complete your repetition, rather than using your muscles, and this makes your workout less effective.
Theories/Speculation
A study led by J.C. Colado that was published in the "Journal of Strength and Conditioning Research" in 2008 concluded that elastic bands are an effective strength-training tool, especially during the early stages of strength training. The effectiveness of these bands was also verified in a 2010 article by Lars L. Anderson that was published in "Physical Therapy." This study showed that elastic bands can be just as effective as free weights during weight training exercises, so people can choose the method they prefer.
Significance
Although free weights and elastic bands each strengthen the muscles in different ways, both are effective. You can add variety to your workout by changing which tool you use from time to time. Elastic bands also make it easy to bring your workout on the road with you, should you need to travel a great deal. Just be sure to get instruction on the proper form for each type of exercise, using the tool you plan to use to perform that exercise.
References
- American College of Sports Medicine: Selecting and Effectively Using Rubber Band Resistance Exercise
- "Physical Therapy"; Muscle Activation and Perceived Loading During Rehabilitation Exercises: Comparison of Dumbbells and Elastic Resistance
- "Journal of Strength and Conditioning Research"; Effects of a Short-Term Resistance Program Using Elastic Bands Versus Weight Machines for Sedentary Middle-Aged Women
- American Council on Exercise: Free Weights vs. Strength-Training Equipment
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