Both elastic bands and free weights are used for resistance training. Also known as strength or weight training, resistance training forces the muscles to undergo concentric contractions, wherein the fibers comprising the muscles shorten. While elastic bands are popular among casual exercisers looking for low-impact workouts, free weights are the principle exercise tools for bodybuilders and athletes trying to build strength and muscle mass.
History
According to the LA84 Foundation, a non-profit fitness organization, many ancient cultures engaged in resistance training, but the ancient Greeks are responsible for creating the first weight-lifting exercises. As early as 500 B.C., Greeks were utilizing three types of weighted exercise tools for building strength. The elastic resistance band did not show up until the late 20th century. As Purdue University North Central notes, physical therapists began using the bands to help rehabilitate patients following surgeries and injuries.
Description
An elastic resistance band consists of a flat sheet of latex or some other rubber-based material. Unlike resistance tubing, the band does not come with handles. Free weights have no flexible parts, but are hard, rigid implements. The most common examples include dumbbells, which consist of small, hand-held bars with fixed weights at each end; barbells, which consist of much larger bars that can accommodate multiple, removable weight plates at each end; and kettle bells, which are spherical weights with handles protruding from their tops.
Resistance
As Loyola Marymount University states, elastic bands generate variable resistance during exercise. This means that the resistance of the band increases as a person puts more force into stretching the band. In comparison, lifting free weights involves only static resistance. Regardless of how much power you put into lifting, the resistance will not change unless you increase or decrease the weight. With elastic bands, you also can increase or decrease resistance by utilizing different colored bands. Lighter colors typically indicate lower resistance levels and darker colors indicate higher levels.
Benefits
Elastic bands are lighter and more compact than free weights, making them easier to transport and store between uses. Free weights allow users to exercise with higher amounts of overall resistance, as they can keep increasing weights. With elastic bands, there is a finite amount of resistance you can achieve before the band snaps. In terms of cost, the elastic band is a much better choice, as exercising with one does not require a gym membership or the acquisition of a set of free weights.
Warning
Because of the high quantities of weight involved, working out with free weights creates a higher risk of injury. Use a spotter, or lifting assistant, when exercising with free weights. Elastic bands are safe for unassisted use.
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