Muscle architecture and strength: Adaptations to short-term resistance training in older adults (original) (raw)
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Resistance training effects on muscular strength of elderly are related to intensity and gender
Journal of Science and Medicine in Sport, 2005
The purpose of this study was to determine whether a high intensity (HI) versus a moderate (MI) or low-intensity (LI) training program would be more effective in improving the isokinetic knee extension muscular performance in heal|hy inaciive men and women. Sixty-four participants, men and women, were randomly assigned to one of four groups: control group (C), LI (50% of 1RM), the MI group (70% of 1RM) and the HI (90% of 1RM). Participants exercised on three resistance exercise machines: leg extension, leg curls and leg press. The isokinetic testing method (concentric mode) applied prior to and at the end of the training period (16 weeks, three 3 times per week) to assess the knee muscular performance. MANOVA repeated measures revealed that the HI group demonstrated the most strength gains following a speed specificity pattern (most considerable improvement occurred at or near slow speeds from 7.3% to 11.2% for male and from 2.3% to 15.2% ior Iemale}. In addition, males demonstrated a greater improvement of knee extension power output than females. In conclusion, HI strength training is proposed for elderly men and women as the most effective protocol. Furthermore only at low-velocity testing, women of the HI showed a greater change than men (p<0.05). Regarding strength increase in relation to various testing velocities, a greater increase was found in HI at low velocities, with the other training groups exhibiting almost similar strength increase at all tested speeds.
The Effects of High- and Moderate-Resistance Training on Muscle Function in the Elderly
Journal of Aging and Physical Activity, 2004
The purpose of this study was to investigate the effects of a 12-week resistance-training program on muscle strength and mass in older adults. Thirty-three inactive participants (60–74 years old) were assigned to 1 of 3 groups: high-resistance training (HT), moderate-resistance training (MT), and control. After the training period, both HT and MT significantly increased 1-RM body strength, the peak torque of knee extensors and flexors, and the midthigh cross-sectional area of the total muscle. In addition, both HT and MT significantly decreased the abdominal circumference. HT was more effective in increasing 1-RM strength, muscle mass, and peak knee-flexor torque than was MT. These data suggest that muscle strength and mass can be improved in the elderly with both high- and moderate-intensity resistance training, but high-resistance training can lead to greater strength gains and hypertrophy than can moderate-resistance training.
Experimental Gerontology, 2013
Muscle adaptations can be induced by high-resistance exercise. Despite being potentially more suitable for older adults, low-resistance exercise protocols have been less investigated. We compared the effects of high-and low-resistance training on muscle volume, muscle strength, and force-velocity characteristics. Fifty-six older adults were randomly assigned to 12 weeks of leg press and leg extension training at either HIGH (2 × 10-15 repetitions at 80% of one repetition maximum (1RM)), LOW (1 × 80-100 repetitions at 20% of 1RM), or LOW+ (1 × 60 repetitions at 20% of 1RM, followed by 1 × 10-20 repetitions at 40% of 1RM). All protocols ended with muscle failure. Leg press and leg extension of 1RM were measured at baseline and post intervention and before the first training session in weeks 5 and 9. At baseline and post intervention, muscle volume (MV) was measured by CT-scan. A Biodex dynamometer evaluated knee extensor static peak torque in different knee angles (PT stat90°, PT stat120°, PT stat150°) , dynamic peak torque at different speeds (PT dyn60°s −1 , PT dyn180°s −1 , PT dyn240°s −1 ), and speed of movement at 20% (S 20 ), 40% (S 40 ), and 60% (S 60 ) of PT stat90°. HIGH and LOW+ resulted in greater improvements in 1RM strength than LOW (p b 0.05). These differences were already apparent after week 5. Similar gains were found between groups in MV, PT stat , PT dyn60°s −1 , and PT dyn180°s −1
International Journal of Sport, Exercise and Health Research
The purpose of this study was to examine skeletal muscle strength and size gains that may occur during 4 and 8wk of high-intensity resistance training in physically-active older women. Fifteen regularly aerobic-exercising women (age 63-77 y) were randomly placed into a weight-training group (WTG) (n=8) or control group (CG) (n=7). Weight training consisted of bilateral knee extension (BLE), knee flexion (BKF) and leg press (BLP) (3 d•wk-1 , 3 sets, 80% 1-RM). Subjects exercised to full-range failure (6-10 repetitions) and then attempted 2 additional partial reps on each set. When 10 full reps were completed, resistance was increased to allow for only 6 full reps on the subsequent set. Assessments of skeletal muscle strength and size were made in WTG and CG at 0, 4 and 8wk. All measures of strength (1-RM) increased (p<0.001) in WTG after 4wk and 8wk of training. BLE increased 78 and 125%, BKF increased 99 and 156% and BLP increased 42% and 60% after 4wk and 8wk, respectively. Thigh muscle volume (cm 3) was measured by obtaining 10 contiguous 10mm thick images of both thighs using T1 weighted magnetic resonance imaging. Muscle volume increased 2.4% (p=0.01) after 4wk and 6.7% (p<0.001) after 8wk in WTG. Muscle strength and size of CG did not change. This study confirms that older women can increase strength dramatically with training. This study also demonstrates that physically-active older muscles are capable of significant hypertrophy after as few as 4wk of highintensity training.
Journal of Human Kinetics, 2011
Differences in Maximum Upper and Lower Limb Strength in Older Adults After a 12 Week Intense Resistance Training Program The purpose of this study was to identify differences in maximum strength after an intense strength training program, contrasting muscle groups from upper limbs versus lower limbs. The sample consisted of 10 healthy elderly males (age 73±6 years) with independent living. The training program lasted 12 weeks (3 × week, 50 to 80% of 1RM, 2-3 sets, 6 to 12 repetitions). Two muscle groups were analyzed: LOWER (sum of average values of three exercises for the lower limbs) and UPPER (sum of average values of four exercises for the upper limbs). Measurement of 1RM was performed at intervals of 4 weeks by direct methods. Repeated measures ANOVA identified significant differences in muscle groups (F=8.1, p=0.006), time (F=730.0 p=0.000) and also their interaction (F=4.4, p=0.014). The gains in 1RM values were higher for upper limbs. These results may suggest that the muscl...
Aging Clinical and Experimental Research, 2010
Background and aims: Limited data exist on the effects of resistance training and detraining on functional performance in very old adults aged >80 years. First, to determine the effects of an 8-week resistance exercise program on muscle strength and functional performance in very old men. Second, to examine the effect of a 6-week detraining period in muscle strength and functional performance. Methods: Twenty-two men, aged >80 years, were randomized to three groups: resistance exercise-detraining group (RDT; n=8), resistance exercise group (RT; n=7) and control group (CON; n=7). RT and RDT groups performed an 8 week resistance exercise program for lower and upper muscle groups, two times a week. Thereafter, RDT underwent a 6-week detraining period, whereas the RT group continued resistance exercise. 3-RM strength, 6-minute walk distance (6-MWD), chair rising time, and Timed-Up and Go (TUG) tests were assessed at baseline, and at week 8 and week 14. Results: Significant improvements were observed in 3-RM strength (25% to 55%; p<0.001) and functional performance (15 to 25%; p<0.001) tests, in RDT and RT after 8 weeks of exercise. RT continued to improve muscle strength and 6-MWD significantly (p<0.05) until the end of the exercise period, whereas significant declines in muscle strength (60 to 87%; p<0.05) and functional performance (36 to 70%; p<0.05) gains occurred during the exercise period were observed in RDT during the 6-week detraining period. No significant differences were observed in the control group. Conclusions: Results indicate that a resistance exercise program induces favorable muscular and functional adaptations in very old adults. However, a significant part of the favorable adaptations obtained after resistance exercise may be lost within 6 weeks of detraining. Therefore, very old adults should follow a long-term and systematic routine of exercise throughout life, in order to improve and maintain their physical functions and to ameliorate their life status.
Different training programs for improving muscular performance in healthy inactive elderly
Isokinetics and Exercise Science
The purpose of the present study was to determine whether a general conditioning (callisthenic exercise) versus a machine based resistance-training protocol or an isokinetic exercise program would be similarly effective in improving knee extension muscular performance in healthy inactive elderly. Fifty two individuals, 26 men and 26 women, were randomly assigned to one of four groups: control group (C, n = 10), the isokinetic strengthening group (ISO, n = 12), the multi-joint resistance training group (RES, n = 15) and the calisthenic exercised group (CAL, n = 15). The training protocol for the ISO included concentric isokinetic extension and flexion of the knee, for the RES included leg extension, leg curls and leg press and for the CAL included aerobic exercise accompanied with music, general calisthenics and activities targeted to reaction time and agility improvement. The isokinetic concentric testing method applied prior to and at the end of the training period to assess peak muscle torque of the right knee extensors. MANOVA repeated measures (2 × 4, time by treatment) revealed that at 60 • /s angular velocity there was statistically significant improvement in performance for the RES group in comparison to control group. At 180 • /s angular velocity the results revealed, statistically significant improvement in performance for the RES and ISO group also. In conclusion, in older adults isokinetic exercise and resistance training results in larger increases in strength compared with callisthenic exercise.
Muscles adaptation to aging and training: architectural changes – a randomised trial
BMC Geriatrics, 2021
Background To investigate how anatomical cross-sectional area and volume of quadriceps and triceps surae muscles were affected by ageing, and by resistance training in older and younger men, in vivo. Methods The old participants were randomly assigned to moderate (O55, n = 13) or high-load (O80, n = 14) resistance training intervention (12 weeks; 3 times/week) corresponding to 55% or 80% of one repetition maximum, respectively. Young men (Y55, n = 11) were assigned to the moderate-intensity strengthening exercise program. Each group received the exact same training volume on triceps surae and quadriceps group (Reps x Sets x Intensity). The fitting polynomial regression equations for each of anatomical cross-sectional area-muscle length curves were used to calculate muscle volume (contractile content) before and after 12 weeks using magnetic resonance imaging scans. Results Only Rectus femoris and medial gastrocnemius muscle showed a higher relative anatomical cross-sectional area in...
Muscle strength, power and adaptations to resistance training in older people
European Journal of Applied Physiology, 2004
Muscle strength and, to a greater extent, power inexorably decline with ageing. Quantitative loss of muscle mass, referred to as ''sarcopenia'', is the most important factor underlying this phenomenon. However, qualitative changes of muscle fibres and tendons, such as selective atrophy of fast-twitch fibres and reduced tendon stiffness, and neural changes, such as lower activation of the agonist muscles and higher coactivation of the antagonist muscles, also account for the age-related decline in muscle function. The selective atrophy of fast-twitch fibres has been ascribed to the progressive loss of motoneurons in the spinal cord with initial denervation of fast-twitch fibres, which is often accompanied by reinnervation of these fibres by axonal sprouting from adjacent slow-twitch motor units (MUs). In addition, single fibres of older muscles containing myosin heavy chains of both type I and II show lower tension and shortening velocity with respect to the fibres of young muscles. Changes in central activation capacity are still controversial. At the peripheral level, the rate of decline in parameters of the surface-electromyogram power spectrum and in the action-potential conduction velocity has been shown to be lower in older muscle. Therefore, the older muscle seems to be more resistant to isometric fatigue (fatigueparadox), which can be ascribed to the selective atrophy of fast-twitch fibres, slowing in the contractile properties and lower MU firing rates. Finally, specific training programmes can dramatically improve the muscle strength, power and functional abilities of older individuals, which will be examined in the second part of this review.
International journal of exercise science, 2019
The purpose of this study was to analyze the effects of 24 weeks of resistance training (RT) performed 2 vs. 3 times per week on muscle strength, muscle mass, and muscle quality in older women. Thirty-nine older women (≥ 60 years old) were randomly assigned to two groups according to RT frequency (G2× = two sessions per week, n=19; and G3× = three sessions per week, n=20) and were submitted to 24 weeks of whole-body RT, divided into two stages of 12 weeks. In the first stage, participants performed 1 set of 10 to 15 repetitions in each of eight exercise, whereas in the second stage, they performed 2 sets of 10 to 15 repetitions. Muscle strength was assessed by one repetition maximum (1RM) tests in chest press, knee extension, and biceps preacher curl, while the lean soft tissue was estimated by DXA. The muscle quality index was determined by the ratio between strength and lean soft tissue. There were observed similar increases between groups for muscle strength (G2x=19.5%; G3×=22.2%...