Elastic exercise bands are rooted in physical therapy. Free weights originated as conditioning equipment for bodybuilders. Both types of equipment are now staples in mainstream fitness centers, and each has its advantages and disadvantages. The question of which is better depends on your exercise goals, but some fitness enthusiasts and bodybuilders combine both types of equipment into their workouts.
Identification
Free weights are available as barbells, dumbbells and weight plates. They may be made up of metal or a synthetic compound. Some free weights are coated with plastic and acrylics. Resistance bands, in contrast, are usually made up of rubber and latex, but some companies make a latex-free brand. Exercise bands are available as tubes with handles, wide, flat bands, continuous, circular bands and figure eight-shaped bands.
Function
Both free weights and exercise bands enhance resistance training workouts, but free weights are used primarily for upper body training. Although it's possible to add challenge to a squat, lunge or abdominal curl by adding free weights, the various resistance band shapes accommodate a wider variety of exercises. Place a continuous band or a figure-eight band around your ankles for a side-lying leg exercise. Wrapping a band around your feet when performing sit-ups provides assistance in the sitting up movement, which is the more challenging part of the exercise, and adds resistance on the rolling back phase, which is the easier part of the exercise.
Expert Insight
Electromyography is used to evaluate the ability of an exercise to stimulate muscular contraction. A February, 2010 study published in Physical Therapy magazine detailed the effects of free weights and resistance bands. Lead author Lars L. Andersen compared electromyographic activity during various exercises, using free weights or exercise bands. Both types of exercise produced high levels of muscle activation, indicating that either is effective for resistance training.
Benefits
When using free weights, you always know exactly how much weight you're lifting. Some resistance band companies, such as Theraband, feature a weight-equivalent chart for their bands, but other factors, such as age of the band, may affect the resistance level. Elastic resistance bands, unlike free weights, produce a bell-shaped strength curve that does not rely on gravity. When performing a biceps curl, for example, the weights offer resistance on the curling phase, but gravity takes over during the return phase of the movement. In contrast, the band provides resistance during both phases of the curl and alters it according to the strength curve of the muscle.
Considerations
Those who lift heavier weights do better with free weights, but some bodybuilders use elastic power bands in conjunction with their strength-training programs. Resistance bands are usable in different planes of movement, and may be more suitable for sport-specific training.
References
- Physical Therapy Journal: Muscle Activation and Perceived Loading During Rehabilitation Exercises: Comparison of Dumbbells and Elastic Resistance
- Hyegenic Blog: EMG Evidence Helps Support Evidence-based Practice with Thera-bands
- Sport-Fitness Advisor: Resistance Bamd Exercises
- State University of New York State College at Cortland: http://dspace.sunyconnect.suny.edu/bitstream/1951/44927/1/Muhitch.pdf
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