Effect of resistance training frequency on physiological adaptations in older adults

Abstract

Resistance training is an effective way to achieve optimal gains in muscle mass and strength and has also been well documented in attenuating various forms of skeletal muscle wasting (e.g., sarcopenia). Moreover, it has been demonstrated that with appropriate training, older adults can reverse strength and muscle mass deficits to younger levels. To attain maximal benefits, careful manipulation of training variables, such as intensity, volume and frequency, is required. Although training intensity and training volume have been extensively studied, there is only scarce information available on the adaptive responses to frequency manipulations in older populations. Thus, we compared the effects of shortterm (8 weeks) resistance training programs performed either 2 days/week (n ¼ 15, 7 males, 8 females) or 3 days/week (n ¼ 14, 4 males, 10 females) on muscle mass, upper-and lower-body strength and functional abilities in individuals aged > 60 years. Chest press strength increased in both the 2 times/week and 3 times/week groups over the 8-week training period by 20.84% and 20.18%, respectively. Lower-body (leg press) strength also showed improvements in both groups: 22.34% in the 2 times/week group and 28.12% in the 3 times/week group. There was a slight, but nevertheless significant gain of lean body mass from pre-to post-training (2.4% and 1.9% for the 2 days and 3 days groups, respectively). However, functional performance remained unchanged in the groups. We found that short-term resistance training 2 times/week or 3 times/week elicited comparable muscle strength and lean body mass adaptations in older adults.

Influência da frequência semanal do treinamento de força sobre o desempenho funcional em idosas

“…A frequência de treinamento refere-se ao número de sessões realizadas durante um período específico de tempo e também pode ser caracterizada como o número de sessões nas quais um mesmo exercício ou grupamento muscular é exercitado por semana 16 . Alguns estudos já investigaram a influência desta variável sobre as adaptações ao treinamento em populações diversas [16][17][18][19][20][21][22][23][24] ; porém, poucos experimentos analisaram a influência exclusiva do TF sobre o desempenho funcional na população idosa 5,8,9,25 .…”

Efeito de duas diferentes frequências semanais de treinamento com pesos sobre a força muscular e pressão arterial em mulheres idosas normotensas

“…Although Farinatti et al 7 reported that the participants were physically active, none were engaged in a supervised RT program. Thus, it is possible that at least part of the differences found in our study is due to the different levels of previous RT experience of samples from both studies, since Murlasits et al 6 also observed increases in muscle strength in untrained elderly women after eight weeks of a RT program; however, with no differences between weekly frequencies analyzed (2X vs 3X).…”

“…Despite using lower intervention period (eight weeks of training) when compared to our study, Gurjão et al 20 observed an even more significant change in SBP (-13 mmHg); however, higher preexperiment BP values may explain, at least in part, the higher magnitude reduction observed 2 . The chronic responses induced by RT are dependent of the volume and intensity manipulation [6][7][8] . Brito et al 8 verified larger-scale reductions in post-exercise BP in trained hypertensive older subjects submitted to higher volume RT protocol (simple sets vs multiple sets).…”

“…Although aerobic training produces important modifications in rest BP in older women 4 , the regular practice of resistance training (RT) has been more recommended for this population 5 , since in addition to assisting in controlling BP, can provide numerous additional health benefits in the elderly, with emphasis on muscle strength, muscle power, metabolic behavior, balance, muscle mass, bone mineral content and density 1,5 . However, the magnitude of responses induced by regular practice of RT seems to be influenced by the manipulation of variables that compose training programs, and that determine the relationship between volume and intensity [6][7][8] . In this sense, the training volume can be modified by simply manipulating the number of exercises, sets and / or repetitions, as well as by increasing the weekly frequency.…”

Effects of resistance training frequency on physical functioning and quality of life in prostate cancer survivors: a pilot randomized controlled trial

“…[26][27][28][29][30][31][32] These studies have had mixed results with some studies showing that 3 days per week of RT is superior to 2 days per week for improving muscular strength and/or physical functioning, 26,28,30,32 whereas other studies have shown no differences. 27,29,31 Regardless, these findings are not likely generalizable to prostate cancer survivors because most previous studies have focused on younger adults 26,27,32 or older women. 28,30 In addition to being older men, prostate cancer survivors experience disease-and treatment-related side effects that may alter their response to different doses of RT.…”