Strength training is an important component of any exercise program. Adding lean muscle boosts your metabolism and can give you a more toned appearance. There are several types of equipment available for strength training, each with its own benefit. Among the most common pieces of equipment used for strength training are free weights and elastic resistance.
Types
Free weights are any type of equipment not attached to a cable. Dumbbells, weighted plates, barbells, weighted vests, and kettlebells are considered free weights. Free weights come in a wide range of weight denominations and weighted plates can be mixed and matched to exceed weights of 400 pounds.
Elastic resistance refers to equipment elastic such as resistance bands. Elastic resistance comes in various tensions, noted by color--lighter colors indicating light resistance and darker colors indicating heavier resistance. Circular resistance rings fit around the ankles and often are used to strengthen the muscles of the hips and thighs in Pilates classes. Elastic resistance bands also come with attachments for doors that allow you to perform exercises traditionally performed in a gym using a cable machine.
Function
Free weights and elastic resistance are used for strength training. They can be used to train at both home or at your local gym.
Benefits
Elastic resistance provides the muscle with constant resistance throughout the movement while the force applied with weighted resistance changes throughout the movement. Elastic resistance bands are handy for the frequent traveler because they are light, easy to pack and take up little space. If you desire a home gym and have limited space, elastic resistance is an excellent option. The resistance bands come in a variety of tensions and provide a good workout for the novice up to the heavy lifter. Thera-Bands are a brand of elastic resistance bands used for rehabilitation and in strength training programs for the elderly.
Cost
Elastic resistance is the least expensive option. Elastic resistance bands and resistance circles usually cost no more than $25. Thera-Bands also are sold by the roll for cost efficiency. Free weights can cost from 10 cents to $1 per pound, per weight. Purchasing heavier dumbbells for a home gym can get very expensive.
Warning
Proper lifting technique is required regardless of the modality used. Avoid holding your breath when lifting to prevent a significant rise in blood pressure. Exhale when lifting the weight and inhale when lowering the weight. Use a spotter when performing maximal lifts like chest press and squats. Wear gloves to prevent calluses on the hands when lifting free weights.
Examine elastic resistance for tears and snags before use. If a band or tube has any damage, discard it and use an undamaged piece of elastic.
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