As with most aspects of fitness, how effective resistance bands are depends on your technique, commitment, time constraints and level of fitness. In deciding whether resistance bands are as effective as free weights, it helps to understand the physiology of muscle development and the limitations of each piece of equipment.
Muscle Growth
Whether you are using free weights, machines, resistance bands or your own body weight, muscles respond to exercise in the same way. For a muscle to grow (hypertrophy) or develop a demand must be placed on it that exceeds the level of previous workouts.
Fitness Level
Whether resistance bands are as effective as free weights depends on your level of fitness. If you are beginning a fitness program, resistance bands probably will provide adequate tension for muscular development. If you are an intermediate fitness enthusiast, you can manipulate the bands enough to increase your strength and muscle tone. However, if you are in top physical shape, resistance bands probably will not place enough demand on your muscles.
Muscular Endurance
Building muscular endurance starts with doing numerous sets and repetitions. The idea behind endurance training is to stress the muscles in such a way that they adapt to a work load that requires them to contract over a prolonged period of time. That demand can be achieved using both resistance bands and free weights.
Limitations
Free weights include barbells, dumbbells, hand weights and benches. Free weights are relatively stationary and can't be easily moved from one place to another. Resistance bands are easily transported, but the number of exercises that can be performed with them is limited. By applying some creativity to your training regimen, however, resistance bands can be as effective as free weights.
Conclusions
Free weights are more effective for advanced weight training because increasingly heavier weights can be added. However, by incorporating more than one resistance band into your training you can achieve nearly similar results. Both free weights and resistance bands adequately train muscles for speed and endurance sports. On the whole, resistance bands are just as effective as free weights for fitness and sports-related training.
References
- Serious Strength Training; Tudor Bompa, Mauro Pasquale, Lorenzo Cornacchia; 2003
- Fitness and Health; Brian Sharkey; 2002
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