Differences in Maximum Upper and Lower Limb Strength in Older Adults After a 12 Week Intense Resistance Training Program (original) (raw)

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 Effect of Resistance Training Intensity on Strength Gain Response in the Older Adult

Medicine and Science in Sports and Exercise, 2001

This study examined how training intensity affects strength gains in older adults over an 18-week training period using nonperiodized, progressive resistance-training protocols. Untrained men and women participants were separated into 4 groups: group A (n ϭ 17, 71.4 Ϯ 4.6 years) performed 2 sets of 15 repetitions maximum (RM), group B (n ϭ 13, 71.5 Ϯ 5.2 years) performed 3 sets of 9 RM, group C (n ϭ 17, 69.4 Ϯ 4.4 years) performed 4 sets of 6 RM, group D (n ϭ 14, 72.3 Ϯ 5.9 years) served as controls. Training groups exercised 2 days/week performing 8 resistance exercises. Except for training intensity, the acute program variables were equated between groups. A 1RM for 8 exercises was obtained every 6 weeks. The total of 1RM for the 8 exercises served as the dependent variable. Results: repeated measures analysis of variance (ANOVA) and Scheffe post hoc revealed that, at 6 weeks, only groups B and C were significantly stronger than group D (p Ͻ 0.01). By weeks 12 and 18, all training groups were significantly stronger than controls (p Ͻ 0.01). However, no difference existed between groups A, B, and C at any time. The data suggests that, for protocols with equated acute program variables, strength gain is similar over 18 weeks for training intensities ranging from 6 to 15 RM in previously untrained older adults. When programming nonperiodized, progressive resistance exercise for novice senior lifters, in the initial phases of the program, a wide range of intensities may be employed with similar strength gain.

Effects of resistance training and detraining on muscle strength and functional performance of older adults aged 80 to 88 years

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.

Strength training at high versus low external resistance in older adults: Effects on muscle volume, muscle strength, and force–velocity characteristics

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

Muscle architecture and strength: Adaptations to short-term resistance training in older adults

Muscle & Nerve, 2014

Introduction: Muscle morphology and architecture changes in response to 6 weeks of progressive resistance training were examined in healthy older adults. Methods: In this randomized, controlled design, muscle strength, quality, and architecture were evaluated with knee extension, DEXA, and ultrasound, respectively, in 25 older adults. Results: Resistance training resulted in significant increases in strength and muscle quality of 32% and 31%, respectively. Cross-sectional area of the vastus lateralis increased by 7.4% (p 0.05). Physiological cross-sectional area (PCSA) of the thigh, a composite measure of muscle architecture, was related significantly to strength (r 5 0.57; p 0.01) and demonstrated a significant interaction after training (p 0.05). Change in PCSA of the vastus lateralis was associated with change in strength independent of any other measure. Conclusions: Six weeks of resistance training was effective at increasing strength, muscle quality, and muscle morphology in older adult men and women.

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.

Changes in electromyographic activity, muscle fibre and force production characteristics during heavy resistance/power strength training in middle-aged and older men and women

Acta Physiologica Scandinavica, 2001

The effects of a 6-month resistance training (2 day/week) designed to develop both strength and power on neural activation by electromyographic activity (EMG) of the agonist and antagonist knee extensors, muscle fibre proportion and areas of type I, IIa, and IIb of the vastus lateralis (VL) as well as maximal concentric one repetition maximum (1 RM) strength and maximal and explosive isometric strength of the knee extensors were examined. A total of 10 middle-aged men (M40; 42 2), 11 middle-aged women (W40; 39 3), 11 elderly men (M70; 72 3) and 10 elderly women (W70; 67 3) served as subjects. Maximal and explosive strength values remained unaltered during a 1-month control period. After the 6-month training maximal isometric and 1RM strength values increased in M40 by 28 14 and 27 7% (P < 0.001), in M70 by 27 17 and 21 9% (P < 0.001), in W40 by 27 19 and 35 14% (P < 0.001) and in W70 by 26 14 and 31 14% (P < 0.001), respectively. Explosive strength improved in M40 by 21 41% (P < 0.05), in M70 by 21 24% (P < 0.05), in W40 by 32 45% (NS) and in W70 by 22 28% (P < 0.05). The iEMGs of the VL and vastus medialis (VM) muscles increased during the training in M40 (P < 0.001 and 0.05), in M70 (P < 0.001 and 0.05), in W40 (P < 0.001 and 0.05) and in W70 (P < 0.001 and 0.05). The antagonist biceps femoris (BF) activity during the isometric knee extension remained unaltered in M40, in W40, and in M70 but decreased in W70 (from 42 34 to 32 26%; P < 0.05) during the ®rst 2 months of training. Signi®cant increases occurred during the training in the mean ®bre areas of type I in W70 (P < 0.05) and of overall type II along with a speci®c increase in IIa in both W40 (P < 0.05) and in W70 (P < 0.05), while the changes in the male groups were not statistically signi®cant. The individual percentage values for type II ®bres at pretraining correlated with the individual values for 1 RM strength in both W70 (r 0.80; P < 0.05) and M70 (r 0.61; P < 0.05) and also at post-training for maximal isometric torque in W70 (r 0.77, P < 0.05). The ®ndings support the concept of the important role of neural adaptations in strength and power development in middle-aged and older men and women. The muscle ®bre distribution (percentage type II ®bres) seems to be an important contributor on muscle strength in older people, especially older women. Women of both age groups appear to be hypertrophically responsive to the total body strength training protocol performed two times a week including heavier and lower (for fast movements) loads designed for both maximal strength and power development, while such a programme has limited effects on muscle hypertrophy in men.

EFFECTS OF A HEAVY AND A MODERATE RESISTANCE TRAINING ON FUNCTIONAL PERFORMANCE IN OLDER ADULTS

Journal of Strength and Conditioning Research, 2005

Kalapotharakos, V.I., M. Michalopoulos, S.P. Tokmakidis, G. Godolias, and V. Gourgoulis. Effects of a heavy and a moderate resistance training on functional performance in older adults. J. Strength Cond. Res. 19(3):652-657. 2005.-Resistance training can improve strength and functional performance, but there is little information about the effect of training intensity on functional performance in older adults. The purpose of this study was to determine the effect of 12 weeks of heavy (80% of 1 repetition maximum [1RM]) and moderate (60% of 1RM) resistance training on functional performance in healthy, inactive older adults, ages 60-74 years. Volunteer subjects were assigned randomly to a control group (CS, n ϭ 10), heavy resistance training group (HRT, n ϭ 11), or moderate resistance training group (MRT, n ϭ 12) and participated in 12 weeks of strength training, 3 times per week. Performance measurements included 1RM lower-body strength, chair-rising time, walking velocity, stair-climbing time, and flexibility. Significant differences between HRT and MRT were found for 1RM strength of the lower limbs after the training period. Functional performance improved similarly for both HRT and MRT after the training period. Functional performance can be improved significantly with either heavy or moderate resistance training, without significant differences in the effectiveness of the 2 training protocols.

Muscular strength and physical function in elderly adults 6-18 months after a 12-week resistance exercise program

Scandinavian journal of public health, 2015

Benefits of resistance exercise in elderly people are well documented; however, sustaining these benefits can be difficult and adherence is often poor. Muscular strength and physical function usually decline after a supervised resistance exercise program (REP). We investigated these changes in older adults during an observational follow-up and whether leisure time physical activity (LTPA) or unsupervised resistance exercise (RE) limit these changes. Subjects (N=236, 73.7±5.7 years, 58.2% female) had participated in a supervised 12-week REP. Quadriceps strength and timed-up-and-go performance (TUG) at follow-up were compared to values before and after REP. Multivariate statistics were used to predict changes in strength or function. Two hundred and eleven (90.3%) participants completed REP and 149 (63.1%) completed follow-up (11.4±2.9 months). Quadriceps strength at follow-up decreased significantly compared to after REP (-27N), but was higher than before REP (+30N). TUG did not decr...