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.
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
No comments:
Post a Comment