How to simultaneously optimize muscle strength, power, functional capacity, and cardiovascular gains in the elderly: an update

Abstract

The purpose of the present study was to review the scientific literature that investigated concurrent training adaptations in elderly populations, with the aim of identifying the optimal combination of both training program variables (i.e., strength and endurance) to avoid or minimize the interference effect in the elderly. Scielo, Science Citation Index, MEDLINE, Scopus, SPORTDiscus, and ScienceDirect databases were searched. Concurrent training is the most effective strategy by which to improve neuromuscular and cardiorespiratory functions as well as functional capacity in the elderly. The volume and frequency of training appears to play a critical role in concurrent training-induced adaptations in elderly subjects. Furthermore, new evidence indicates that the intra-session exercise order may influence the magnitude of physiological adaptations. Despite the interference effect on strength gains that is caused by concurrent training, this type of training is advantageous in that the combination of strength and endurance training produces both neuromuscular and cardiovascular adaptations in the elderly. The interference phenomenon may be observed in elderly subjects when a moderate weekly volume of concurrent training (i.e., three times per week) is performed. However, even with the occurrence of this phenomenon, the performance of three concurrent training sessions per week appears to optimize the strength gains in relative brief periods of training (12 weeks). Moreover, performing strength prior to endurance exercise may optimize both neuromuscular and cardiovascular gains.

Are resistance and aerobic exercise training equally effective at improving knee muscle strength and balance in older women?

“…vestibular, proprioceptive and reaction time) may be also amenable to improvement with exercise interventions. The combination of strength and endurance training (i.e., concurrent training) was not investigated in the present study, although this training prescription appears to be an effective strategy in elderly populations (Cadore & Izquierdo, 2013). Finally, because we intentionally selected a healthy community-dwelling older women for this study, generalizability of these results in frail and/or institutionalized elderly persons, recurrent fallers, or persons with severe mobility limitations or chronic diseases is yet to be determined.…”

High-intensity interval training (HIT) for effective and time-efficient pre-surgical exercise interventions

“…The combination of endurance training and strength training within the same training programme is referred to as “concurrent” training. While the combination of endurance and strength training is an effective means of improving strength/neuromuscular and cardiorespiratory function in healthy older adults (Cadore and Izquierdo 2013 ; Cadore et al 2014 ; Wilhelm et al 2014 ; Berryman et al 2014 ; Burich et al 2015 ) and patient populations, (Iepsen et al 2015 ; Casla et al 2015 ; Buffart et al 2015 ) there is some evidence to suggest that concurrent training attenuates gains in muscle mass, strength and power compared with undertaking resistance training alone (Fyfe et al 2014 ). However, the majority of literature investigating concurrent training has implemented continuous or continuous and interval endurance training protocols alongside strength training (Cantrell et al 2014 ), and interference effects of endurance training are a factor of the mode, frequency and duration of the endurance training selected (Wilson et al 2012 ).…”

The effects of same-session combined exercise training on cardiorespiratory and functional fitness in older adults: a systematic review and meta-analysis

“…As a result, ‘combined’ or ‘concurrent’ training programmes—involving endurance and strength training performed within the same, or separate exercise sessions of a training programme, respectively—are commonly prescribed. This approach has been suggested to be a more effective strategy than either endurance or strength training performed alone because of the potential to impact upon multiple components of fitness simultaneously [10, 12]. Recent observational data support this assertion as older adults who meet both the endurance and muscle-strengthening activity guidelines perform significantly better on measures of muscular and functional fitness [13].…”