Long-term strength training for community-dwelling people over 75: impact on muscle function, functional ability and life style

Abstract

The objective was to determine the impact of a 1-year mixed strength-training programme on muscle function, functional ability, physical activity and life style. Twice-a-week hospital-based exercise classes and a once-a-week home session were conducted. Nineteen healthy community-dwelling training (T) men (76.6 +/- 3.1 years), 19 women (77.5 +/- 4.0 years) and 20 matched controls (C) participated in this study. Training was given with a two multi-gym machines for the lower limbs (Sitting calf and Leg press, TECHNOGYM, Italy) at 60% of the repetition maximum (1 RM) and at home it was with elastic bands. The following were the measurements made: muscle function-maximum isometric strength of the knee extensors (KE) and ankle plantar flexors (PF) measured with a Cybex Norm dynamometer, leg extensor power (LEP) with the Nottingham Power Rig; functional abilities-functional reach, chair rise, bed rise, 6-min walking test, stair climbing, get up and go, one-leg standing; physical activity-aerobic activities over 3 MET intensity (AA3), intensity classes; life-style-mean daily energy expenditure (MDEE). Significant gains in muscle function and functional abilities in both training females and males were observed, but females improved significantly more than males. Males (T + C) showed higher AA3 times than females (T + C) (P = 0.02), with females significantly more involved in light-intensity activities. We observed a 60% increase (t = 2.45) in AA3 time in T, but no increase in C. Trained males increased Class 2 physical activity time by 146% (t = 2.82) and trained females by 16% (t = 2.23). MDEE increased by 10% (t=2.62) in trained males. Our long-term mixed programme can improve muscle function and functional abilities in elderly females and functional abilities in males. It can positively affect the amount of habitual physical activity and the life-style of males and females over 75.

Improving Power Output in Older Adults Utilizing Plyometrics in an AlterG Treadmill

“…19 In a study investigating a battery of functional measures, older adults were found to improve their chair sit-to-stand by 28% and their stair climb time by 12%. 53 Other functional measures such as walking speed has also been shown to be increased up to 17% after a strength training intervention. 49 It is clear that strength training in older adults can result in numerous benefits, including increased muscle mass, increased muscle size, greater muscle fiber composition changes, and greater functional abilities whether a short-term or long-term, upper body, lower body, or total body exercises are implemented.…”

“…Capodaglio et al found a 12% improvement in their time to climb stairs compared to control after one year of performing only two lower body exercises 3 times per week for 1 year. 53 However, when comparing strength training to power training (or high velocity training), the power group has greater improvements than strength training groups in functional measures such as the time to climb stairs compared to controls. For example, a group training using maximal movement velocity significantly improved their stair climb time after 8 weeks of training compared to control whereas the strength group performing slower velocity movements did not .…”

Efeitos dos exercícios resistidos sobre o equilíbrio e a funcionalidade de idosos saudáveis: artigo de atualização

“…O TR isolado demonstrou ser relevante para a função de idosos (90% dos estudos) 23,[28][29][30][31][32][34][35][36] , sobretudo por seu decorrente ganho de força e mobilidade. O TR a longo prazo demonstrou ser desnecessário para ganhos funcionais.…”

“…Sob esse ponto de vista, a educação sobre a importância da atividade física é inerente ao envelhecimento saudável. Os TR de baixa 31 e moderada intensidade 29,32,34,35 também beneficiaram o desempenho funcional, especialmente nas idosas, frágeis e sedentários 29,31,35,45 . Isso sugere que a função não está ligada integralmente aos efeitos isolados da força, fato justificado pela observação em alguns casos, de um desempenho funcional satisfatório, mesmo com um ganho de força limitado.…”

Effects of Comprehensive Health Assessment and Targeted Intervention on Chair Rise Capacity in Active and Inactive Community-Dwelling Older People

“…The chair rise capacity was assessed by a timed chair rise test [5]. Participants were instructed to stand up five times from a chair as fast as possible, and their performance time was taken with a stopwatch with 0.1-second accuracy.…”