Resistance Bands or Free Weights: Which is Better?
Resistance Bands vs. Free Weights: Is One Better Than the Other?
Researchers compared strength gains in women after using resistance bands and free weights. They found that women who used resistance bands gained as much strength as those who used a combination of free weights and weight machines. When used properly, resistance bands produce enough force to stimulate muscle growth and build as much strength as free weights. In fact, resistance bands offer some advantages. They're easier to control so you can concentrate on form without fear of dropping the weights or injuring yourself.
Both resistance bands and free weights offer some benefits over weight machines. These machines work one group of muscles over a narrow range and along one plane. When you lift free weights or resistance bands, you use muscles other than the ones you're specifically targeting to stabilize. This not only builds strength, but it burns more calories at the same time. You also get more "functional" training when you use resistance bands or free weights over machines since you can adjust your workout to mimic movements you use in everyday life.
Good Reasons to Get Resistance Bands
Even if you're sold on free weights, using resistance bands adds variety, which keeps your muscles "guessing" and helps break a plateau. Working with resistance bands can also improve your form by letting you more easily isolate a particular muscle group - and focus in on it, because you can move the bands in any direction.
You're Never without a Gym
Another benefit of resistance bands is they function as a portable gym. Pop them in your suitcase when you go on a trip or take them with you to work to use in your office. It's an inexpensive and effective way to build strength.
References:
Fitness Prescription. April 2011. Page 22
Journal Sports Medicine. 31: 810-817. 2010.
Published by Kristie Leong M.D. - Featured Contributor in Health & Wellness
I'm a family physician with a strong interest in disease prevention and alternative medicine. I'm particularly interested in how diet plays a role in disease prevention. Hope I can inspire someone to lead a... View profile
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