Posts tagged RPE

DEBATE

Thera-Band® resistance or dumbbells? New research supports both in the clinic

Feb 7th

Posted by Dr. Phil Page in Research Updates

1 comment

The debate of elastic resistance versus isotonic resistance

 

Elastic resistance is commonly used in rehabilitation exercises, and has been shown to increase strength and function in over 100 randomized controlled trials (www.thera-bandacademy.com). Even with this amount of clinical evidence, elastic resistance is sometimes criticized because of the difficulty in quantifying intensity. Despite the fact that force elongation charts are available to quantify elastic resistance intensity, it is sometimes difficult to use these clinically. Because of this limitation, few studies have compared elastic and isotonic resistance directly because of the intensity-dosing issue.

Quantifying EMG and RPE of elastic and isotonic resistance

Researchers in Denmark compared elastic and isotonic dumbbell resistances for muscle activation and perceived exertion levels. Healthy females performed 3 different exercises with standard dumbbells ranging from 2 to 7.5 kg, and Thera-Band elastic tubing (red, green, blue, black and silver).  The researchers developed a chart comparing isotonic and Thera-Band elastic resistance stretched 125 to 150%.

Thera-Band® elastic color Isotonic Resistance Red 2 kg Green 3 kg Blue 4 kg Black 5 kg Silver 7.5 kg

Each subject randomly performed 3 exercises with both types of resistance: standing lateral raise, shoulder external rotation at 0° of abduction, and seated wrist extension. The elastic tubing was stretched More >

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Home-based Thera-Band® exercises as effective as gym exercises for diabetes risk factors

Nov 23rd

Posted by Dr. Phil Page in Research Updates

2 comments

Exercise is a primary intervention to reduce the risk of developing Type 2 diabetes. Metabolic Syndrome, or “Pre-diabetes” is a syndrome associated with the simultaneous presence of three conditions: high blood pressure, high cholesterol and blood lipids, and obesity.  Individuals with metabolic syndrome are at a greater risk of developing Type 2 diabetes, which is characterized by a resistance to insulin, a hormone that helps regulate blood sugar. Pre-diabetes exercise programs have been shown to reduce the risk of developing diabetes in persons with metabolic syndrome.  Recently, Australian researchers compared 2 methods of resistive exercise in patients at risk for developing diabetes. One group of patients completed a gym-based exercise program with weight machines, (45 minutes at high-intensity with 8 machine-based stations at a Rating of Perceived Exertion (RPE)of 3 to 6 out of 10) while the other performed similar home-based exercises using body weight, hand-held weights, Thera-Band® Resistance Bands, and exercise balls.

  • Week 1-6: Body-weight and hand-held weights
  • Week 7-12: increased Rating of Perceived Exertion (RPE) to 4/10
  • Week 13-18: Added Thera-Band Resistance Bands and exercise ball; progressed resistance when RPE was below 5

All patients received information on diabetes self-management as well.  Both groups exercised for 18 weeks with progressive increases in intensity, followed by a 34-week maintenance program. More >

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