Resistance bands and dumbbells are two types of equipment you can use to incorporate resistance training into your exercise program. Resistance training results in an increase in muscle mass which can in turn improve your cardio workout performance and coordination for everyday activities.
Using Resistance Bands
Resistance bands are made of varying strengths of latex. The rigidity of the band determines the amount of effort you must exert to stretch and exercise with them. They are sold as either flat ribbons or tubes. You can use them as substitutions for dumbbells in various exercises. Simply grab either end in your hand and stretch. You will immediately notice that the feel of using resistance bands is different because the tension is constant as long as you stretch the band. With dumbbells, the effort required is greatest when you lift them into position and diminishes when you lower them.
Dumbbells for Training
Dumbbells offer a way to add challenge to your strength training exercises through the use of weight. You can use one or two dumbbells, depending upon the exercise. You can easily add plates to increase the weight as you gain strength. One of the advantages of dumbbells is their versatility. You can use them to add a strength component to other types of exercises such as squats.
Comparison
Resistance bands have a clear advantage because of their portability and size. You can easily travel with resistance bands and store them anywhere in your home. Dumbbells, on the other hand, can be cumbersome. They also carry a risk of injury if not used properly or if you have bad form when exercising with them. You can modify your weight and resistance more easily with dumbbells by adding weight plates. With resistance bands, you can use bands of varying strengths or fold bands in half to increase tension. Resistance bands may be a better choice for those easing into exercise after inactivity or an injury.
Strength Training Schedule
Both resistance bands and dumbbells will challenge your muscles for building strength. The process of muscle building requires a period of rest between workouts. While you may not feel the same work load with bands as you do with dumbbells, you should still plan on a day of rest between your strength training sessions, recommends the University of Maryland Medical Center. This way, you can get the benefits of using either type of equipment while minimizing your risk of injury.
References
- American Council on Exercise: Three Things Every Exercise Program Should Have
- "Sculpt Your Body with Balls and Bands: Shed Pounds and Get Firm in 12 Minutes a Day"; D. Austin; 2004
- "Lean, Long and Strong: The 6-Week Strength-Training, Fat-Burning Program for Women"; W. Linguvic; 2004
- University of Maryland Medical Center: Step 6: Why Use Weights?
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