Resistance training is recommended two to three days per week and is essential to a well-rounded exercise program. A wide variety of equipment is available to stimulate muscular adaptation. There are advantages to training with both rubber bands and free weights and one is not necessarily better than the other.
Free Weights
Free weights refer to any type of weighted resistance equipment that is not attached to a cable or machine. Barbells, dumbbells, medicine balls and kettlebells are all types of free weight equipment. You can perform a wide variety of exercises for your entire body with a few different free weights because you control the movement. They are not restricted to a specific pattern but can do anything your body can.
Rubber Bands
Rubber bands can be found in fitness, therapy and athletic settings. They come in different types, such as with or without handles to be used for different activities. They also come in different thicknesses that can create more or less tension based on strength, goals and fitness level. Bands can challenge every major muscle group in your body because they can be shaped to work specific muscles. You can also purchase different attachments to connect your bands to your legs or even door frames.
Advantages of Each
Free weights have traditionally been used by bodybuilders and athletes as a way to gain lean muscle tissue and increase strength. Their versatility makes them cost-effective, so you do not need to purchase a lot of equipment to challenge the body. They can also be used to simulate real-life activities, which is advantageous if you are an athlete. The major advantage of bands is that they provide progressive resistance. As you begin an exercise, the band tension increases, making it harder to push or pull as you contract your muscle. They also do not need to work with gravity but can be placed anywhere to create tension.
Considerations
Since both free weights and bands have advantages, it may be beneficial to incorporate both or alternate them in your exercise program. If you are traveling, it is easy to put a few different bands into your luggage, as they do not take up a lot of room and weigh very little. Neither bands nor free weights take up a lot of room in your home, so either or both are a good choice for a home gym. They are also both appropriate for all fitness levels. However, you can buy many different bands for a lot less than it will cost you to buy many different weights or sets of free weights.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- Perform Better: Training with Bands and Pulleys: Beyond Free-Weight
- MayoClinic.com: Weight Training: Free Weights vs. Machines
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
Member Comments