Effects of Chair-Based, Low–Load Elastic Band Resistance Training on Functional Fitness and Metabolic Biomarkers in Older Women

Abstract

Strength training can improve myriad health parameters in elderly cohorts. Although potentially more appropriate for the elderly, low-load resistance training protocols have been less investigated. We aimed to examine the effects of 12 weeks of chair-based, low-load resistance training with elastic band (EBT) on functional fitness and metabolic biomarkers in older women. One hundred sixty-eight women were allocated randomly to an elastic band resistance training (EBT, n = 86, 75.7 ± 8.9 years, 71.3 ± 12.2 kg) or a control group (CON, n = 82, 74.5 ± 8.2years, 70.6 ± 12.0 kg). RT protocol consisted of periodized chair-based, low-load whole-body resistance exercises (2 sets, 12-15 repetitions, 40-60% of one repetition maximum-1RM) using an elastic band, twice weekly for 12 weeks. The resistance training program was generally designed to maintain internal load over time, provided with increasing intensity using various elastic bands (Thera-Band). Functional fitness (30-s Chair Stand,30-s Arm Curl, 2-min Step Test, Chair Sit-and-Reach, Back Scratch, 8-Foot Up-and-Go, Handgrip Strength) and metabolic markers (Fasting blood glucose, triglycerides, total cholesterol, high (HDL) and low (LDL) density lipoprotein) were measured before and after the training period. To detect pre/post intervention changes and between group- differences 2x2 repeated measures ANOVA was applied. Significant improvements over time for all fitness variables for EBT comparing to CON were obtained (F = 12.78, p < 0.05 for 30-s Chair Stand; F = 14.04, p < 0.05 for 30-s Arm Curl; F = 5.18, p < 0.05 for 2-min Step Test; F = 10.90, p < 0.05 for Chair Sit-and-Reach; F = 16.57, p < 0.05 for Back Scratch; F = 11.79, p < 0.05 for 8-foot Up-and-Go; and F = 29.25, p < 0.05 for Handgrip Strength). In addition, significant improvements over time for all but one (triglycerides) biomarkers for EBT comparing to CON were obtained (F = 7.30, p < 0.05 for blood sugar levels; F = 13.36, p < 0.05 for total cholesterol; F = 8.61, p < 0.05 for HDL; and F = 11.53, p < 0.05 for LDL). Furthermore, the participants’ adherence to training sessions of over 90% was reported. In conclusion, 12 weeks of EBT is safe and beneficial for improving health-related fitness and metabolic biomarkers in older women and seems to be viable model to ensure a high training adherence rate.

Multicomponent Exercise Program for Improvement of Functional Capacity and Lipidic Profile of Older Women with High Cholesterol and High Triglycerides

“…The lipidic profile of our older women improved in all variables, GL (%), TC (%) and TG (%) after ME with similar outcomes to other studies with the same or different type of exercise [7,10,11,[21][22][23][24][25][26].…”

Effects of TheraBand and Theratube Eccentric Exercises on Quadriceps Muscle Strength and Muscle Mass in Young Adults

“…Muscle weakness plays a major role in the pathogenesis of many diseases of the knee such as osteoarthritis (OA), even in the early stages of the disease; therefore, emphasis should be laid on the strengthening of the quadriceps muscles. Elastic resistance training could be an effective intervention to improve muscle strength, especially during a home exercise program when individuals such as an elderly who may not be able to attend the rehabilitation center for strength training [49,50]. Since the current study demonstrated a significant change in the strength of the quadriceps femoris muscle after 4 weeks of strength training with elastic resistance, it may reduce the treatment costs and rehabilitation time for patients as well as the therapist.…”

Effects of an App-Based Physical Exercise Program on Selected Parameters of Physical Fitness of Females in Retirement: A Randomized Controlled Trial

“…At first glance, these results are unexpected, as the exercise program was aligned with current recommendations (Garber et al, 2011;Cadore et al, 2014;Fragala et al, 2019;Izquierdo et al, 2021) and contained all the necessary stimuli, such as training in repetition ranges from 8 to 12, fast movements and recommended training intensities from moderate to demanding, all which were found to produce positive effects on physical fitness, as well as its components, in older adults (Bemben et al, 2000;Hunter et al, 2001;Kalapotharakos et al, 2005;Richardson et al, 2019;Herda et al, 2020). Furthermore, the usage data also show that the exercise frequency was well within in a range that should be able to produce effects, since even one or two sessions per week have been proven able to do this (Taaffe et al, 1999;Richardson et al, 2019;Jungreitmayr et al, 2021;Stojanović et al, 2021). While neither the frequency of use nor the composition of the program can be considered a reason for the lack of effect on lower body strength and handgrip strength, the testing procedure itself as well as the uncertainty whether the participants have reached the appropriate exercise intensity (due to the unsupervised mode of the exercise program) remain possible reasons for these results.…”

“…To achieve a positive effect on muscle strength, and balance with physical exercise programs, a training frequency of 2–3 times per week is recommended ( Nakamura et al, 2007 ; Carneiro et al, 2015 ; Jungreitmayr et al, 2021 ; Stojanović et al, 2021 ). However, improved overall physical fitness tends to show with higher training frequency ( Nakamura et al, 2007 ; Yang et al, 2019 ).…”

“…However, improved overall physical fitness tends to show with higher training frequency ( Nakamura et al, 2007 ; Yang et al, 2019 ). Findings about the impact of training frequency on physical fitness were mostly obtained after supervised training programs where frequency and the duration of the sessions were individually prescribed ( Nakamura et al, 2007 ; Carneiro et al, 2015 ; Yang et al, 2019 ; Stojanović et al, 2021 ).…”