Research and News
Aquatic Exercise
Deep water aquatic exercise programming
Mar 7th
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Dr. Mary Sanders, an expert in aquatic exercise and rehabilitation, recently published an article on programming for deep water exercises. Deep water exercises are commonly used for aerobic conditioning and resistance training, and can complement or be used instead of a land-based exercise program. For example, athletes recovering from knee injuries or older adults with severe knee arthritis may benefit from deep water exercises while minimizing weight-bearing. Dr. Sanders describes the use of deep water exercise using the “S.W.E.A.T.” system for aquatic exercise cues that she developed for the YMCA. The article, published in the Journal of Active Aging, features over 30 exercises in full color demonstrating the use of the Thera-Band Aquabelt. The Aquabelt is not currently available, but Thera-Band® offers a full line of aquatic exercise products for fitness and therapy. REFERENCE: Sanders M. 2011. Dive into the deep for head-to-toe resistance training. J Active Aging. 9(1):90-100.
Visit the Thera-Band Academy Aquatic Exercise Resource Center Here
Both Thera-Band and Aquafins resistance improve strength and overall health
Feb 8th
It has been well-established that resistance training improves muscular strength and physical capacity. Other health-related benefits include reduction of body fat and improvement in blood lipids. In addition to traditional isotonic resistance training (free weights, machines), elastic bands and aquatic resistance can be used for strengthening exercises. Research shows that elastic resistance produces the same gains in strength as more expensive weight machines; however, elastic resistance has never been directly compared to aquatic resistance in terms of effectiveness.
Researchers in Spain compared Thera-Band® elastic band strengthening to aquatic strengthening including Aquafins® aquatic training in a group of post-menopausal women. The subjects were randomly assigned to the elastic, aquatic, or non-exercising control group. The 24 week periodized program used the OMNI scale for perceived exertion to ensure both groups trained at the same intensity. Each group performed the same exercises with different types of resistance. After the training program, both the elastic and aquatic groups equally improved their body composition (12-15% reduction in body fat), blood pressure (6-8% reduction), physical capacity (13-52% improvement) and blood chemistry (11% increase in HDL) compared to the control group.
These results confirm that both dry land and aquatic training are effective and beneficial in middle-aged women. This information is particularly useful More >
Both Thera-Band Elastic and Aquatic Exercise Improve Blood Pressure and Lipid Levels
Aug 11th
Juan Carlos Colado, PhD of the University of Valencia in Spain, compared the effects of strength training with Thera-Band resistance with aquatic resistance. He used the OMNI scale to quantify the intensity levels of both exercise groups. “We found the OMNI scale can be used successfully in strength training programs that don’t provide directly measurable resistance levels such as elastic and aquatic exercise,” said Colado. After 24 weeks, there was no significant difference between the training groups: both groups significantly increased their fat free mass, decreased their fat mass, increased their HDL levels and decreased their diastolic blood pressure. In addition, both groups significantly improved their physical performance after training. “Thera-Band and aquatic resistance are equally effective, but Thera-Band exercise is obviously more accessible and cost effective,” added Colado. Dr. Colado presented his findings at the TRAC 2009 meeting in Cancun, Mexico. Read the research abstract here.
