BANDS VS IRON
In 2020, with lockdowns and closure of most sports venues, bodybuilder and fitness lovers were forced to find an alternative to gyms.
Resistance bands have experienced a surge in popularity. Many athletes tested them and came to the same conclusion that the scientific community had reached years before: resistance bands are just as effective as machines and free weights to build muscle.
In fact, their intrinsic feature (resistance) allows them to have a progressive tension: the tighter the elastic band, the stronger the resistance, the greater the effort and the better the muscle is solicited. The resistance is therefore progressive, unlike traditional bodybuilding tools (bodybuilding machine, free weights) where the resistance is constant.
Source: Dr Vegard M. Iversen, 2017, "Multiple-joint exercises using elastic resistance bands vs. conventional resistance-training equipment: A cross-over study".
More than just an alternative, resistance bands have several advantages over traditional weight training.
1. Increased muscle strengthening & muscle contraction. Progressive tension stresses the muscle during its 3 phases of contraction: concentric (muscle shortening), eccentric (relaxation, stretching of the muscle) and isometric (static movement). Let's take the example of the bench press. With traditional weights, when arms are stretched, the effort is less important because the strength is no longer required. On the other hand, with resistance bands, the force is constantly required since you must push further to keep the elastic bands stretched at the end of the movement.
2. Ally of the joints.Resistance bands have been scientifically proven to reduce osteoarthritis pain and speed up the rehabilitation process after joint operations such as joint replacement surgery. That's why physical therapists use them so much. If resistance bands have benefits when a joint problem has been identified, we can conclude that they do not damage the joints during training and can even prevent their aging.
3. Versatility.It is possible to work all muscle groups with resistance bands. The elasticity of the bands allows you to adjust the level of resistance you are looking for depending on the position of your feet or the distance from the support.
4. Flexibility. This is the very reason for their success: resistance bands can be used anywhere: at home, but also outdoors, on vacation, etc. Take SmartWorkout Bands, for example: it's easy to hang them around your arm or pelvis while jogging and finish your run in the park for strength training or stretching: nothing could be more enjoyable! The resistance bands are self-sufficient, no additional accessories are needed for a complete workout, although it is always possible to refine your workout with a training bar for example.
5. Affordable: the price of a full pack is equivalent to the price of a month's gym membership. With our 1-year accidental breakage guarantee, you are sure to save money compared to your old habits. If a band should happen to tear, we will replace it for free!
So, are you ready to give a try?
1. Dr Vegard M. Iversen, 2017, "Multiple-joint exercises using elastic resistance bands vs. conventional resistance-training equipment: A cross-over study".
Dr. Ronny Berguist, 2018, "Muscle Activity in Upper-Body Single-Joint Resistance Exercises with Elastic Resistance Bands vs. Free Weights".
2. Dr. Gook-Joo Kim, 2020, "Effects of resistance exercise using the elastic band on the pain and function of patients with degenerative knee arthritis".
3. Thomas Linding Jakobsen, 2019, “Quadriceps muscle activity during commonly used strength training exercises shortly after total knee arthroplasty: implications for home-based exercise-selection”.