If you are looking for inexpensive, space-efficient ways to build strength at home, free weights and resistance bands are two top options. Bodylastics International, the brainchild of Blake Kassel and a pioneer of the resistance band system for strength training, developed its first system of resistance bands in 1998. Over the past 12 years, Bodylastics has created systems with multiple bands and clips, door anchors, and ankle straps to increase versatility and better adapt the system to the home environment. Additionally, the Bodylastics website has video instruction for over 140 exercises, which is particularly helpful for the novice resistance trainer.
Features
The Bodylastics Home Gym System is a set of elastic tubes with solid aluminum clips, which attach provided handles and ankle straps. The tube's tension, which increases with greater tube stretch, provides the resistance for the muscle. The clips also allow you to attach tubes to each other to vary the resistance and range of motion of the exercise. The free weight's mass and the gravity exerted upon it provide the resistance in free weight exercises. The changes in resistance throughout the movement---for example, increased flexion in a biceps curl leads to greater stretch and thus greater resistance from the Bodylastics band, providing greater resistance for the biceps throughout the entire range of motion. By comparison, a biceps curl using free weights will provide little resistance once the muscle overcomes gravity.
Safety
Another advantage of the Bodylastics system is its relative safety compared to free weights. Kerr and colleagues stated in the April 2010 issue of American Journal of Sports Medicine that of the 907 weight-training injuries reported between 1990 and 2007, 90 percent were a result of free weight exercises. Exercises such as chest and shoulder presses that involve lifting free weights over the head are especially risky, as they could potentially lead to paralysis or death. However, the lightweight Bodylastics bands do not carry the injury risk as a result of dropping. Nevertheless, any type of resistance training involves some injury risk. This can be minimized by starting conservatively with an easy resistance level and gradually increasing resistance as you become accustomed to the exercise.
Cost Effectiveness
The Bodylastics Basic Tension with User Book and DVD, which provides up to 88 lbs. worth of resistance, costs $49.95. The Max Tension with User Book and DVD, which provides up to 134 pounds of resistance, costs $59.95. The Strong Man with User Book and DVD, which provides up to 254 lbs. of resistance, costs $104.95. A set of free weights will vary in price depending on the type---barbells/plates or dumbbells---and quality, but a new set of adjustable dumbbells providing up to 100 lbs. of resistance will average about $300. Therefore, the Bodylastics sets are more cost effective.
Durability
Although Bodylastics are made from a relatively durable latex rubber, elastic bands are not as durable as steel dumbbells, barbells, and plates, and are more likely to snap after several months or years of use. This can be minimized by storing the bands in a clean, dry area and avoiding exposure to excessive heat and cold. Additionally, you can purchase individual bands from Bodylastics should you need replacements or additions.
Caveats
While Bodylastics is a relatively safe, inexpensive, and space efficient way to perform resistance training, the exercises may feel awkward to inexperienced exercisers, and since the band tension provides the resistance, you may have to experiment with various levels of starting band tension to provide the appropriate resistance for the full range of motion for the exercise. The instructional manual and video instruction are useful resources but if you are a novice to resistance training, consider enlisting the supervision of a certified personal trainer or exercise professional to ensure you are performing the exercises correctly.
References
- "American Journal of Sports Medicine"; Epidemiology of Weight Training-Related Injuries Presenting to United States Emergency Departments, 1990 to 2007; Kerr et al., April 2010
- Bodylastics Quick Clip System
- Bodylastics All Products Page
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