Research and News
Posts tagged exercise bands
Elastic resistance improves function in older adults
Jul 9th
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An article recently published by USAToday about a Cochrane review of research on improving function in older adults with resistance training noted that elastic resistance bands are effective:
“In a review of 121 clinical trials that looked at weight-lifting in people over age 60, researchers led by Chiung-ju Liu of Indiana University at Indianapolis, conclude that weight lifting two to three times a week makes everyday tasks easier for the elderly.
“Older adults seem to benefit from this type of exercise even at the age of 80, and even with some type of health condition,” Liu says, in a statement. “The data support the idea that muscle strength is largely improved after the training, and the impact on older adults’ daily activities can be significant.”
Free weights, exercise machines or elastic “resistance” bands (their weight adjusted to the progress of the study participants) all showed benefits. They included “large improvement” in strength and “moderate to large improvement” in tasks such as climbing stairs, according to the study the Cochrane Database of Systematic Reviews.”
Read the Cochrane review here.
Thera-Band Program Teaches Exercises for Pregnancy in India
Jun 11th
Finding safe exercises during pregnancy for both mom and baby is quite challenging. In India, physiotherapist Shabnam Agarwal is leading both pre- and post-natal exercise classes at the Belle Vue Clinic in Kolkata. They use Thera-Band resistance bands both in weekly classes, and at home. “It helps them carry and lift the baby, and eventually be able to do it better with less physical strain,” said Agarwal. The Thera-Band resistance exercises strengthen the chest, arms, and help with abdominal strength as well. Participants then progress to a Thera-Band exercise ball. She added, “It’s fun to see the mothers gaining more confidence with their exercises and feeling that they have more fit bodies.” Learn more about the Thera-Band program from a participant’s point of view.
Related Link: WebMD offers more information on safe exercise and pregancy.
Top 10 Myths of Elastic Resistance
May 7th
by Phil Page, PT, ATC
1. There is very little scientific evidence on elastic resistance. FALSE! There are over 100 published randomized, clinical trials (the highest level of evidence) that have used elastic resistance. In addition, there are over 60 basic and applied studies that have been published to describe the scientific foundation for elastic resistance, including electromyographic (EMG) evidence and biomechanical analysis. The most comprehensive and updated list of these references is available at www.Thera-BandAcademy.com.
2. Isotonic or machine-based resistance is more safe & effective than elastic resistance. FALSE! The injuries and rates reported with using elastic resistance in the literature are as small if not smaller than using isotonic resistance. Scientific evidence proves that the resistance provided by elastics is very similar to isotonic resistance in physiologic response, strength outcomes, and patterns of muscle activation.
Thera-Band Torque, compared to isotonic weights
3. In contrast to isotonic resistance, the strength curve (torque at the joint) of elastic resistance is linear & ascending. FALSE! Many people confuse FORCE (resistance) with TORQUE (force x distance). This has led to the misperception that isotonic resistance is more “functional” to the strength capacity of muscles than elastic resistance. The FORCE produced by elastic resistance is linear and ascending, meaning that resistance increases proportional More >
Singapore Exercise Program for Kids features Thera-Band
Apr 15th
A program to encourage kids to exercise in Singapore is now using Thera-Band® resistance bands for their physical activity program. The “Step with it®, Singapore” program from Coca-Cola Singapore encourages a different exercise with the elastic bands every month. The Thera-Band program was put together with the help of Thera-Band Academy and Lifeline Corporation. Each month, a band exercise with video is featured, as well as a downloadable exercise poster.
Simple Exercises to Prevent Falls
Apr 6th
Researchers in Portugal investigated the effects of 2 simple strengthening exercises using Thera-Band® resistance bands. The randomized, controlled study , published in Geriatrics and Gerontology International, included 48 institutionalized older adults. Subjects were tested before and after the program on ankle strength, functional mobility, and balance. The 2 exercises, ankle dorsiflexion and plantarflexion, were performed 3 times a week for 6 weeks, and gradually progressed by increasing the color level of the Thera-Band resistance.
Thera-Band Ankle Plantarflexion
After 6 weeks, the researchers found significant increases in ankle strength (dorsiflexion and plantarflexion), as well as significant increases in functional mobility and balance. The gain in ankle strength was significantly associated with improvement in dynamic balance. There was no significant change in the control group. The researchers concluded, the low cost strength training program may provide a ”modest degree of protection from injurious falls among these institutionalized older adults.”
Riberio et al. Impact of low cost strength training of dorsi- and plantar flexors on balance and functional mobility in institutionalized elderly people.Geriatr Gerontol Int. 2009 Mar;9(1):75-80.
