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Keys to Lower Body Training to Improve Balance

T-Bow specialists explain that “aging affects balance, which also increases the risk of falls.” Fall injuries represent a serious health problem, associated with dependency and disability in the elderly and generating high costs for public health systems.

The aim of the study conducted by the company is to determine the effects of a training program to develop balance using the T-Bow®. It was carried out by Ivan Chulvi together with some employees.

A total of 28 women over 65 years of age were randomly assigned to an experimental group (EG) (n = 18; 69.50 (0.99) years) or a control group (CG) (n = 10; 70.70). (2.18) years).

A lower limb program of five T-bow exercises was used for eight weeks: squats, side and front swings, lunges, and plantar flexions.

Intensity and results

Exercise intensity was controlled by exposure time, support base, and perceived exertion rating. Clinical tests were used to assess balance variables. Static balance was measured by a one-legged balance test (one-pedal stand test), dynamic balance was measured by the 8-foot up and move test, and general balance was measured by the Tinetti test.

The results for the EG (Experimental Group Training with T-Bow) showed an increase in static balance by 35.2% (P < 0.005) and dynamic balance by 12.7% (P < 0,005) und des allgemeinen Gleichgewichts um 5,9 % (P). > O.OS).

The KG results showed a 5.79% decrease in static balance (P > O.OS), but no change in other balance variables. Therefore, the data suggests that implementing an exercise program using the T-Bow® could improve balance in healthy older women.

The training program

The T-Bow can be placed on the floor with the concave or convex side down, depending on the type of exercise desired. It is unstable when the convex side faces downward, and the instability can be lateral or anteroposterior, depending on how the person’s weight is distributed. The training program consists of 5 exercises with the T-Bow:

  • Squatting. Perform a flexion-extension movement of the hips and knees until the thighs are parallel to the floor.
  • Lateral sway and front sway. With the convex side of the T-Bow on the floor, subjects performed swinging movements with alternating flexion and extension of each leg. They made rapid lateral movements and then frontal movements.
  • Front lunges. While the concave side of the T-Bow touched the ground, the subjects placed one leg over the T-Bow. Perform classic forward lunges until the front thigh is parallel to the floor.
  • Plantar flexo extensions. Place one leg firmly on each side of the T-Bow with the concave side of the T-Bow touching the floor.

The intensity of the balance exercise is implemented at the moment of standing while maintaining balance. The maximum duration is 30 seconds. When women can hold their position correctly for 30 seconds, the base of support is raised to allow for a higher level.

Squats and forward and side swings changed intensity, increasing the distance between the feet, while lunges and plantar flexion extensions used a light elastic band to adjust the number of repetitions to the desired effort level. .

This program involved two 30-minute sessions per week for 8 weeks. “We chose this duration because it has been shown to be effective in improving balance in older people, especially when specific exercises are used to improve balance. Training sessions for the entire group took place, always led by a person with professional training in physical activity and sport. And always provide at least one trained monitor to confirm the correct application of the methodology, thus ensuring a closely monitored training study,” conclude the T-Bow specialists.

Nation World News Desk
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