Resistance Bands Versus Free Weights

This article will look at the similarities and differences between free weights and resistance bands, and the advantages of each.






It is a common misconception that resistance bands cannot build muscle or tone the body. This is purely false, as studies have shown that the amount of force provided to stimulate the muscle fibers for growth (also known as peak load), is the same with resistance bands and free weights.

Before we continue, it should be made clear that free weights do not mean machines. Free weights are dumbbells and barbells. Machines like the Smith Machine or bicep curl machine do not provide nearly the benefits of free weights. Machines restrict motion to a very narrow range-of-motion, and do not provide nearly the amount of resistance one part of the movement. For example, when lifting the weight on a hamstring curl machine, it is difficult. But on the way down it is nearly effortless. By not providing resistance on the return motion, no additional force is applied to the muscles.

Similarities Between Free Weights and Resistance Bands

Free weights and resistance bands provide the same benefits in many aspects. They both provide the resistance to increase muscle strength, and they both provide a free range of motion. A free range of motion means that there is no restricted movement in any one direction.

Both allow for progressive resistance, which means you can change the weight or resistance based on your needs. Both allow for variable speeds, which lets you do different speeds of exercises. You can work out different types of muscle fibers depending on the speed of your movements.

These similarities are the factors that build muscle mass, increase muscle strength, and help remove body fat. Any good workout program must include these factors to be effective.


Differences Between Free Weights and Resistance Bands

Now that we know both resistance bands and free weights provide similar benefits, how are the different?

Fighting Gravity versus Moving Freely – The resistance from free weights comes from gravity. The problem with gravity is that it builds momentum. If you stop lifting a weight, it is going to fall. Building muscle comes from fighting this force. On the downside, the momentum can cause problems, especially if you are not trained to lift too much. Your ability to control the weight diminishes with each repetition. Without control, the risk of injury increases.

With resistance bands, you do not fight gravity. Instead, you are fighting the tension in the bands, but you are allowed to move in any direction you please. With gravity, the only way is down. The ability to move freely allows you recreate many of the natural movements in our daily lives. The main benefit is increased performance during daily activities: a baseball swing, swimming, opening a refrigerator door, and shooting a basketball are just some examples.

Improving Form – Form (the motion in which you perform an exercise) is a topic that is not discussed that often. But proper form increases the effectiveness of every repetition and greatly reduces the risk of injuries. If you've ever noticed those people in the gym flailing about recklessly, it’s safe to bet they never learned about form.

With free weights, it is much easier to use other muscles within an exercise for assistance. Let's look at the shoulder press example. A shoulder press is where you hold a dumbbell in each hand, arms out, and lift them above your head. If you are doing this standing up, you will notice that as the going gets tough, you start to use your legs to squat down and push up to help you get the weight up. This begins to defeat the whole point of working out your shoulders.

Resistance bands isolate the muscle you’re working on, allowing you to focus on and improve your form. You’re not worrying about the weight dropping on your head or rushing to get your exercises done.

Versatility – Have you ever swung a heavy dumbbell side to side? Have you ever practiced punches with a free weight tied to your hand? While it is possible, these are some of the things that are better suited for resistance bands.

Many types of athletes use resistance bands to improve the movements their sport requires. Bat swings, tennis serves, punches, ducking and weaving, and nearly every motion in sports (aside from competitive weightlifting) can be helped with resistance bands.

Portability – Resistance bands take up no more space than a purse, and weight just ounces. Try taking a set of dumbbells anywhere with you. Many people complain about not having time to work out. Spending just 10 minutes a day with resistance bands during a lunch break is a great way to increase fitness and start feeling better.


So, Which Method of Exercise is Best?

Actually, that is the wrong question to ask. The better question is: Why aren’t you including resistance bands into your workout?

Anyone in the field of fitness knows that cross-training and diversity is the key to overall performance and fitness. Don’t pick just free weights, or just resistance bands. Use both in your workouts so that one supplements the other. Over time, you will notice the benefits from both without becoming bored.

Source: http://www.betterbodyjournal.com/resistance-bands/resistance-bands-versus-free-weights

Total Body Resistance Band Workout


This resistance band workout is for intermediate/advanced exercisers and includes basic moves for the entire body using a resistance band. This workout focuses more on endurance, so adjust your hand position or the position of your body to get the most tension out of each move. If anything feels too easy, try using a heavier band with more tension.


Intermediate: Do two sets of 16 reps using a variety of bands, 2-3 times a week with at least one day of rest between workouts.
Advanced: Do three or more sets of 16 reps using a variety of bands 2-3 times a week with at least one day of rest between workouts




Alternating Chest Press

Wrap the band around a sturdy object behind you at chest level. Begin with the elbows bent to 90 degrees, forearms parallel to the floor. Keep the right arm stationary and press the left arm out. Bring the left arm back and then press forward with the right arm. Continue alternating arms for a total of 16 reps on each side.

One-Arm Chest Fly

Attach the band to a sturdy object at about shoulder height (standing or sitting). Hold the handle in right hand and wrap the loop around hand to increase tension if needed. Keeping arm straight (elbow slightly bent) at shoulder level, contract the chest to bring the arm in towards the mid-chest. Return to start and repeat.

 

Resisted Pushups

Begin on knees or toes and wrap the band over your back, holding onto the ends with both hands flat on the floor. Loop the band to add tension and bend elbows into pushup.

 

Lat Pulls

Begin with arms straight up overhead, holding the band towards the middle. Adjust hands closer to increase tension. Contract the back and pull the band out while bringing the elbows towards the rib cage. Raise back up and repeat.

Rear Delt Fly

Standing or sitting, hold band in the middle, arms straight out in front of you, hands a few inches apart. Squeeze the shoulder blades together and pull band so that arms are out to the sides like an airplane. Return to start and repeat, keeping tension on the band the entire time.

One-Arm Rear Flies

On hands and knees, hold one side of the band in the right hand and grab the other end with the left hand. Keep the right hand in place as you lift the left arm straight up to shoulder level leading with the elbow and squeezing the back and shoulder. Adjust hand placement to increase or decrease tension.

Overhead Press

Place band under ball or stand on band holding handles in both hands. Begin with arms bent in 'goal post', wrists straight and abs in. Contract the shoulders to straighten arms up and lower back down.


  

Tricep Extensions

Hold the band in both hands at shoulder level with right arm bent so that it's in front of the chest, left arm straight out. Keeping the left arm straight to hold tension on the hand, contract the triceps to straighten the right arm. Return to start and repeat before switching sides.

Bicep Curls

Stand on the band and hold handles with palms facing out. Keeping abs in and knees slightly bent, bend arms and bring palms toward shoulders in a bicep curl. Position feet wider for more tension. Return to start and repeat.

Squats

Stand on the band with feet shoulder-width apart, keeping tension on the band by holding a half-bicep curl. Lower into a squat, keeping knees behind toes, and pulling on the band to add tension. Return to start and repeat.

Lunges

Stand with right leg forward, left leg back and band positioned under right leg. Keeping tension on the band by bending elbows, lower into a lunge until both knees are at 90 degrees, front knee behind the toe. Return to start and repeat.

Side Steps

Tie resistance band around the ankles (make sure you're wearing socks) so that there are a few inches of band when you stand at hip-distance apart. Take 8 steps to the right, contracting the glute and outer thigh. Repeat on the other side. 

   

Butt Blaster

Get on your hands and knees and wrap a resistance band around the right foot. Hold the handles in each hand and begin the move with the right knee bent and flex the foot while extending the right leg straight back, squeezing the glutes.

Source: http://exercise.about.com/cs/exerciseworkouts/l/blresistanceban.htm by Paige Waehner

What are Resistance Bands?

  

Resistance bands are used in strength training exercise. They are essentially giant rubber bands that you pull against to strengthen certain muscle groups.

Like weight training, resistance or strength training is designed to build up muscle mass. Weight training is a subcategory of resistance training in which the resistance is provided by gravity. The resistance offered byresistance bands is in the elasticity of the bands themselves. Resistance bands are much more convenient than typical weight-lifting gear, being lighter, more portable and composed of strips of rubber with plastic hand-holds for ease of use.

A typical use for resistance bands is to place the end of the band under your feet while standing, hold the other end in one or both hands, and pull up against the band. This is the equivalent of a bicep curl with hand weights. A resistance band with handles on either end can be held by the feet while seated on the ground with legs outstretched. Taking a handle in either hand, you pull with both back and shoulder muscles to work the same muscle groups that a rowing machine would exercise.

Resistance bands are much more portable than other exercise equipment. You can take your resistance bands traveling with you and exercise in your hotel room or even your office.

Resistance bands come in a range of resistance levels, from easy-to-stretch to progressively more difficult. If you're a beginning strength trainer, start at the lowest level of resistance and work your way to higher levels.

Resistance training is an important part of an exercise program; you should not rely on aerobic training alone. Resistance training, whether with weights or resistance bands, builds muscle that can continue to burn calories while at rest. Seniors should not neglect resistance training as they grow older. Loss of muscle mass as you age is a primary cause of dangerous falls.

Relatively inexpensive and easy to use, resistance bands can form an important part of your fitness program.

Source: http://www.wisegeek.com/what-are-resistance-bands.htm