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Resistance Isn’t Futile Rubber cords and bands designed to build lean muscle have exploded on the fitness scene, but how do they compare to traditional weights? 
When it comes to getting fit, there’s a lot more resistance these days – and not just from our aching bodies. A cornucopia of rubberized cords and bands, originally used in nursing homes to rehabilitate and build strength in the elderly, have flooded the fitness market with the promise of strengthening and toning our muscles. But do these gadgets really make our exercise routines more effective or is resistance training futile? “I think resistance training is more effective in the upper body, although there’s no scientific evidence,” says Dr. Meg Jordan, editor-in-chief of American Fitness magazine, published by the Aerobics and Fitness Association of America, Sherman Oaks, Calif. “You can also do a full range of motion with them.” “A person’s fitness goals are more important than whether bands or traditional weights are superior,” says Dr. Jonathan L Chang, clinical assistant professor of orthopedic surgery at the University of Southern California in Los Angeles. “Large muscle groups are a little easier to exercise with regular weights, but effectiveness is equivalent.” According to a report by Dr. William Kraemer of the American College of Sports Medicine, Indianapolis, Ind., the more you know about flexible bands and rubberized resistance cords, the better you can choose the exercise method – and the band – that’s right for you. First, consider the type of exercise you want to do. Common exercises with rubber bands or cords include squat jumps, running and agility side-to-side drills, chest press, arm curls and squats. According to Kraemer, it is important to be able to choose resistance to suit the exercise. For example, chest presses need more resistance than arm curls. Chang says mostly smaller muscle groups such as calves and lower arm muscles benefit from workouts with flexible bands, although, “virtually all muscles can benefit with thicker bands,” he says. Next, consider the band’s material. According to Kraemer, natural rubber latex is superior in strength and elasticity, making it the best band. Synthetic rubber is reinforced with additives that can cause the band to become harder and less elastic. Consider, too, how the band is constructed. The strongest bands are made with multiple layers with the first and last layers ending on three different planes, at least 3 inches apart. Bands with bonded ends can break during exercise, Kraemer reports. And you should never use an exercise band that has tears or holes. Once you’ve selected an exercise band, Jordan suggests having a certified fitness trainer show you how to use it. “All exercises should start with slow and controlled movements,” Jordan says. “No fast or explosive moves. Maintain continuous tension, otherwise you have a tendency to snap them out of your hands. Avoid pulling it towards your face. You don’t want it to snap in your face.” Another tip: Don’t grip the band too tightly with your hands, Jordan warns, lest you increase your blood pressure. Like working with traditional weights, toning and weight loss goals can be accomplished in a similar manner with flexible bands, Chang says, but it takes planning and patience. “Plan on using one set for a muscle group goal and count the number of repetitions,” Chang says. “When in doubt, use an easier band to be sure you’re not using bands that are too strong for a particular workout group or muscle set. Gradually work your way up the resistance ladder.” Jordan suggests the following exercise regimen with flexible bands: Work your upper body on the first day, take the next day off, then work the lower body on the third day. Ultimately, whether you choose to exercise with cords or free weights may come down to a matter of convenience. Cords and bands are a little more, well, flexible than weights for the athlete on the move. “The beauty of these bands is that they’re portable,” says Jordan. “It’s not like packing a bunch of weights in your suitcase.” |
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