Impact of a Novel Aquatic-Based Strength Program on Body Composition, Strength, and Quality of Life in Older Women: a 16-Week Randomized Controlled Trial

Abstract

Purpose

This study aimed to compare the effects of water- versus land-based resistance training on body composition (fat and muscle mass), strength (isometric and isokinetic), and health-related quality of life in older women.

Methods

Ninety-three apparently healthy volunteers (age: 68.91 ± 5.05 years) participated in this prospective randomized controlled trial and were divided into three groups with a block-design randomization sequence: (i) water-based training (WG) using drag devices at a fast-paced execution, (ii) land-based training (LG) using tornado devices at a moderate-paced execution, and (iii) control group (CG) with no training. The training program lasted 16 weeks, with two weekly sessions, each including three upper-limb and three lower-limb exercises. Both groups progressively increased intensity (rating of perceived exertion) and volume (sets) throughout the program. Each set lasted 40 s, with LG performing 10 repetitions (2 s concentric, 2 s eccentric) and WG performing as many repetitions as possible.

Results

Significant group × time effects were found for body fat (P = 0.016, η_p² = 0.13), upper-limb muscle mass (P = 0.027, η_p² = 0.12), all isometric strength tests (P < 0.001, η_p² = 0.45–0.57), and isokinetic knee extension at 60º/s and 180º/s (P = 0.001–0.013, η_p² = 0.15–0.26). No significant differences were found between LG and WG in most variables (P > 0.05). The WG significantly improved isometric vertical row (d = 1.47), isokinetic knee extension (d = 0.41–1.11), physical function (d = 0.44), and body pain (d = 0.50), while the LG did not. Conversely, only the LG significantly reduced body fat (d = 0.24).

Conclusion

Although both training programs show similar results, power training in water significantly improves strength parameters and health-related quality of life, while moderate-paced resistance training on land effectively reduces body fat.

Keywords

Muscle Strength / Resistance Training / Aging / Postmenopause / Rate of Perceived Exertion

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Funding

Fundación Mapfre(OTR2015-140931NVES)

Universitat de Valencia

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