Power training improves balance, particularly using a low load, high velocity regimen, in older adults with initial lower muscle power and slower contraction. Further studies are warranted to define the mechanisms underlying this adaptation, as well as the optimum power training intensity for a range of physiological and clinical outcomes in older adults with varying levels of health status and functional independence.
Peak muscle power may be improved similarly using light, moderate, or heavy resistances, whereas there is a dose-response relationship between training intensity and muscle strength and endurance changes. Therefore, using heavy loads during explosive resistance training may be the most effective strategy to achieve simultaneous improvements in muscle strength, power, and endurance in older adults.
Objective:To determine the effect of training intensity on the contributions of force and velocity to improvements in peak power (PP) after explosive resistance training in older adults.Methods:112 healthy older adults (69 ± 6 yr) were randomized to explosive resistance training at 20% (G20), 50% (G50), or 80% (G80) maximal strength (1-repetition maximum) for 8–12 wk (twice weekly, 5 exercises, 3 sets of 8 explosive concentric/slow eccentric repetitions) using pneumatic resistance machines or a nontraining control group (CON).Results:Force at peak power (FPP) increased significantly and similarly among training groups compared with CON. Velocity at peak power (VPP) did not improve significantly and remained similar between all groups. Force contributed significantly more to PP production in G80 and G50 than in CON. The change in PP was independently predicted by changes in fat-free mass in G80 and by changes in both FPP and VPP in G50 and G20.Conclusion:Explosive resistance training in older adults results in the ability to produce higher PP outputs with heavier loads without loss of movement velocity. Moderate- to high-intensity training induced a greater relative contribution of force to PP production in this cohort.
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