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Background <p>Sedentary behavior among college students leads to adverse changes in body composition, including increased fat and decreased muscle mass. While resistance training and brisk walking improve body composition, their implementation is limited by accessibility and cost. </p> Purpose <p>This study evaluated the impact of Thera band resistance training with brisk walking on sedentary college students’ body composition.</p> Methods <p>A three-arm randomized controlled trial involved 150 sedentary collegiate students (age 20–25&#xa0;years, BMI 25.1–29.9&#xa0;kg/m<sup>2</sup>). Participants were assigned to supervised Thera band resistance training with brisk walking (Group 1, <i>n</i> = 50), home-based training (Group 2, <i>n</i> = 50), and control (Group 3, <i>n</i> = 50). Primary outcomes were BMI, waist–hip ratio, and body fat (%), assessed at baseline and at 6, 12, and 18&#xa0;weeks using repeated-measures analysis of variance, while physical activity level (IPAQ-SF) was used to classify participants as sedentary at baseline.</p> Results <p>The supervised intervention showed significantly greater improvements in all parameters (<i>p</i> &lt; 0.001) compared to home-based and control groups. The supervised group had a weight loss of 11.15&#xa0;kg and BMI reduction from 27.43 to 22.82&#xa0;kg/m<sup>2</sup>, with body fat percentage, calculated from four-site skinfolds, dropping 8.93 percentage points (20.22 to 11.29%). The home training group showed modest improvements, with a 7.03&#xa0;kg weight loss and a 5.06%-point reduction in body fat (19.91 to 14.85%). The control group lost 1.47&#xa0;kg of weight. Supervised training showed very large within-group pre–post effect sizes (Cohen's d ranging from 5.04–8.28), reflecting substantial changes over the intervention period.</p> Conclusion <p>Supervised Thera band resistance training with brisk walking led to marked improvements in anthropometry and skinfold-derived body fat estimates in sedentary collegiate youth, suggesting that elastic resistance exercises may be a feasible component of obesity-targeted health programs.</p>

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Impact of Thera band resistance training and brisk walk on body composition in sedentary collegiate youth: a randomized controlled study

  • 期刊论文

  • 发表日期：

    2026年3月13日

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  • Neeraj Kumar Maurya,
  • Abdur Raheem Khan,
  • Aafreen Aafreen,
  • Ashfaque Khan

摘要

Background

Sedentary behavior among college students leads to adverse changes in body composition, including increased fat and decreased muscle mass. While resistance training and brisk walking improve body composition, their implementation is limited by accessibility and cost.

Purpose

This study evaluated the impact of Thera band resistance training with brisk walking on sedentary college students’ body composition.

Methods

A three-arm randomized controlled trial involved 150 sedentary collegiate students (age 20–25 years, BMI 25.1–29.9 kg/m2). Participants were assigned to supervised Thera band resistance training with brisk walking (Group 1, n = 50), home-based training (Group 2, n = 50), and control (Group 3, n = 50). Primary outcomes were BMI, waist–hip ratio, and body fat (%), assessed at baseline and at 6, 12, and 18 weeks using repeated-measures analysis of variance, while physical activity level (IPAQ-SF) was used to classify participants as sedentary at baseline.

Results

The supervised intervention showed significantly greater improvements in all parameters (p < 0.001) compared to home-based and control groups. The supervised group had a weight loss of 11.15 kg and BMI reduction from 27.43 to 22.82 kg/m2, with body fat percentage, calculated from four-site skinfolds, dropping 8.93 percentage points (20.22 to 11.29%). The home training group showed modest improvements, with a 7.03 kg weight loss and a 5.06%-point reduction in body fat (19.91 to 14.85%). The control group lost 1.47 kg of weight. Supervised training showed very large within-group pre–post effect sizes (Cohen's d ranging from 5.04–8.28), reflecting substantial changes over the intervention period.

Conclusion

Supervised Thera band resistance training with brisk walking led to marked improvements in anthropometry and skinfold-derived body fat estimates in sedentary collegiate youth, suggesting that elastic resistance exercises may be a feasible component of obesity-targeted health programs.