Optimal swim hand paddle is
based upon a number of personal
characteristics, including body size,
swimming experience, proficiency and
other anthropometric measurements
Interestingly, the COT decreased as the
paddle size increased. For example, COT
decreased 0.86 J/kg/m when comparing
swimming with the smallest size paddles to
swimming with no paddles. COT remained
essentially the same between the two
largest sized paddles.
With regard to stroke rate, it decreased
when swimming with larger size paddles. The
distance travelled per arm stroke increased
with increasing paddle size, again with no
difference between the largest 2 paddle
sizes. With regard to caloric expenditure,
it increased only a small amount (6.0%)
with the largest paddle sizes. There was no
difference in rating of perceived exertion
(RPE) between any of the paddle sizes.
The authors concluded that the largest of
the swim hand paddles (391cm 2 ) significantly
decreased COT, oxygen consumption
(VO 2 ) and heart rate. The largest paddles
also significantly increased the distance
travelled per stroke. Given the vast amount
of research conducted on swimming, it is
difficult to believe a scarcity of research
has been conducted on swimming hand
paddles.
Pros: Hand paddles are a common aid
for conditioning in swimming training. This
study, published in the Journal of Strength
and Conditioning Research, contributes
to improved understanding of swimming
energetics as measured by the reduced
metabolic cost of transport, cadence,
VO 2 , heart rate and distance travelled per
swimming stroke when using hand paddles.
The research also implies that an optimal
paddle size exists for making swimming
more energy efficient, and this varies for
different people. As swimming testing was
conducted in a controlled environment
at a set speed, it is logical that with this
laboratory control removed, hand paddles
should also allow swimming at faster speeds
24 | NETWORK SPRING 2018
than without them.
This research has interesting applications for my own swimming
with hand paddles. Swimming with hand paddles has seemed more
difficult, therefore would imply a higher calorific expenditure (so not
only would swim training improve my surf paddling but it would also
be beneficial for weight management). Based on these research
findings, however, I will be cautious that at times they allow me
to propel myself further at a lower metabolic expenditure so may
have the opposite effect. Therefore, I am not burning significantly
more kcals per swim session. On the bright side, it’s still great swim
training for surfing. Based on the findings in this study, if you are
swimming with hand paddles for caloric expenditure you should be
able to achieve that by swimming faster and for longer!
Cons: Unfortunately, despite concluding that the largest of
the swim hand paddles significantly decreased heart rate, the
researchers chose not to list the heart rate findings for the swims
with the different paddle sizes.
Interestingly, a 2015 paper by Ruiz-Teba and colleagues from
Spain reported very different findings with regards heart rate, i.e.
they found a significant increase in heart rate in hand paddle-wearing
swimmers doing the crawl stroke: heart rate was 131bpm without
hand paddles and 148bpm with paddles. Despite the higher heart
rate, the swimmers rating of perceived exertion decreased from 13.5
with no swim paddles to 11.8 with swim hand paddles.
Dr Mike Climstein, PhD FASMF FACSM FAAESS AEP is one of Australia’s
leading Accredited Exercise Physiologists. He is a faculty member in Clinical
Exercise Physiology, Sport & Exercise Science at Southern Cross University (Gold
Coast). [email protected]
Joe Walsh, MSc is a sport and exercise scientist. As well as working for
Charles Darwin and Bond Universities, he is a director of Fitness Clinic in Five
Dock, Sydney. fitnessclinic.com.au