Effects of power resistance training program with elastic bands on body composition, muscle strength and physical function in older women

Flández, Jorge; Gené-Morales, Javier; Modena, Nicole; Martín, Francisco Ferrándiz; Colado, Juan C.; Gargallo, Pedro

doi:10.14198/jhse.2020.15.proc4.30

Cited by 6 publications

(3 citation statements)

References 41 publications

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“…Recent meta-analysis studies have reported that the RT protocol can moderately increase muscle mass in post-menopausal and elderly women but does not reduce fat mass [ 33 ]. Flandez et al reported that among older women, power resistance training with elastic bands for 20 weeks led to significant negative changes in fat mass, fat-free mass, and body fat percentage in the control group [ 34 ]. These findings are consistent with our results.…”

Section: Discussionmentioning

confidence: 99%

Effects of Twenty-Four Weeks of Resistance Exercise Training on Body Composition, Bone Mineral Density, Functional Fitness and Isokinetic Muscle Strength in Obese Older Women: A Randomized Controlled Trial

Kim

Park

Jung

et al. 2022

IJERPH

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Resistance exercise effectively improves bone mineral density (BMD) and muscle quality (e.g., muscle mass and muscle strength). The present study aimed to examine the effect of a 24-week resistance exercise training (RT) program on body composition, BMD, functional fitness, and isokinetic muscle strength in obese older women. Forty obese older women were initially enrolled. Among them, 30 participants (age: 80.55 ± 4.94 years; body fat percentage: 36.25 ± 3.44%) completed the study. The participants were randomly assigned into two groups: the RT group (n = 15) and the control (CON) group (n = 15). The RT group participated in the exercise for 60 min per session and two sessions per week for 24 weeks. Pre-test and post-test body composition, BMD, functional fitness, and isokinetic muscle strength were evaluated. The RT group increased significantly in functional fitness (hand grip strength: 1.70 kg, p < 0.01, and lower body strength: 3.87 n, p < 0.001), and isokinetic muscle strength (non-dominant leg extensor peak torque %BW at 60°/s: 13.20%, p < 0.05, dominant leg (DL) flexor peak torque at 60°/s: 3.87 Nm, p < 0.05, and DL flexor peak torque %BW at 60°/s: 7.60%, p < 0.05). However, the CON group showed negative changes in body composition (fat mass: 1.15 kg, p < 0.001, body fat percentage: 1.59%, p < 0.001, and fat-free mass: −0.58 kg, p < 0.05), BMD (whole-body: −0.01 g/cm2, p < 0.001 and forearm: −0.01 g/cm2, p < 0.05), functional fitness (lower body flexibility: −3.23 cm, p < 0.01, upper body strength: −2.06 n, p < 0.01, and agility and dynamic balance: 0.54 s, p < 0.01), and isokinetic muscle strength at 60°/s and 180°/s (all peak torque % body weight variables: −7.31–−1.50, p < 0.05). Our findings show that the CON group negatively affects body composition, BMD, functional fitness, and isokinetic muscle strength in obese older women for 24 weeks.

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Section: Discussionmentioning

confidence: 99%

Effects of Twenty-Four Weeks of Resistance Exercise Training on Body Composition, Bone Mineral Density, Functional Fitness and Isokinetic Muscle Strength in Obese Older Women: A Randomized Controlled Trial

Kim

Park

Jung

et al. 2022

IJERPH

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“…Both weight plates (WP) and elastic bands (EB) have been used in resistance training to gain muscle mass and strength in a wide range of populations such as trained athletes and older adults [ 1 , 2 , 3 ]. Indeed, both WP and EB may induce similar strength gains (upper limbs: Standardized Mean Difference [SMD] = −0.11; 95% CI = −0.40, 0.19; p = 0.48; lower limbs: SMD = 0.09; 95% CI = −0.18, 0.35; p = 0.52) [ 4 ].…”

Section: Introductionmentioning

confidence: 99%

The Use of Elastic Bands in Velocity-Based Training Allows Greater Acute External Training Stimulus and Lower Perceived Effort Compared to Weight Plates

Babiloni‐Lopez

Gené-Morales

Saez-Berlanga

et al. 2022

IJERPH

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The objective was to compare the mean propulsive velocity (MPV), maximum power (PMAX), heart rate, and rate of perceived exertion (RPE) during the parallel squat using elastic bands (EB) or weight plates (WP) to load the bar. The effect of relative strength on the dependent variables was analysed. Additionally, the potential of the RPE to predict external load parameters was assessed. Eighteen trained volunteers squatted at 40%, 55%, 70%, and 85% of their one-repetition maximum with EB and WP (a total of eight sets) in random order. Dependent variables were measured at the first and last repetition (i.e., 10% velocity loss). Two identical sessions were conducted to assess the reliability of measurements. Compared to WP, EB allowed a significantly greater number of repetitions, MPV, and PMAX, and significantly lower RPE. The RPE of the first repetition was a significant predictor of the external load of the set. The RPE showed good repeatability and was not influenced by the relative strength of athletes. In conclusion, compared to WP, the use of EB allows for greater external load with reduced internal load responses in a wide spectrum of load-based intensities. The potential implications of these novel findings are discussed in the manuscript.

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“…Nevertheless, whether this improvement can provide them with other benefits toward improving their functional and physiological capacities, which can positively affect their health and quality of life, remains unknown (Moors et al,2004;Peterson et al, 2011;Raymond et al, 2013). Elastic bands have emerged as an effective, affordable, portable, and easy-to-maintain alternative material that could be used for training at different intensities to improve muscle strength (Colado et al, 2020a;Flandez et al, 2020;Liao et al, 2018;Martins et al, 2013;Rieping et al, 2019). Moreover, these materials make it possible to easily and effectively control the intensities applied, by combining the number of target repetitions with the width of the grip in a specific band and with the type of effort for specific purpose (Colado et al, 2010;Colado et al, 2014;Colado et al, 2018;Colado et al, 2020b).…”

Section: Introductionmentioning

confidence: 99%

High -and moderate-intensity resistance training provokes different effects on body composition, functionality, and well-being in elderly

Fritz¹,

Gargallo²,

Juesas³

et al. 2021

Journal of Human Sport and Exercise - 2021 - Autumn Conferences of Sports Science

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Purpose: To compare the short-term effects of a resistance training program with elastic bands at moderate and high intensity on the body composition, functional capacity, and well-being of overweight and obese older women. Method: 75 women (68.7 ± 4.7 years) were assigned to a control group (n = 25) or to one of two treatment groups: (i) high intensity (G6 = 6 repetitions, n = 25) and (ii) moderate intensity (G15 = 15 repetitions, n = 25). Body composition (fat and fat-free mass), functional capacity (isometric strength; 30-s-arm-curl, 30-s-chair-stand, timed up & go test, and 6-min-walk-test [6MWT]), and well-being were evaluated before and after 8 weeks of intervention by using the 36-Item-Short-Form-Survey (SF-36). Results: 61 participants completed the study. The G15 group generated greater positive changes in the percentages of total and segmental fat mass (≃2.8%, p ≤ .05) and better performance in the 6MWT than the other groups. The G6 group showed greater improvements in the timed up & go and muscle strength tests than the G15 group. The G6 and G15 groups showed significant improvements in the following sections of SF-36: general health perceptions, physical functioning, mental health, and vitality. The performance of all variables worsened in the control group. Conclusions: The 8 weeks of intervention caused positive and significant changes in all study variables, although the results confirmed that this duration is insufficient to generate clear differences according to the level of exercise intensity. Nevertheless, G15 caused greater improvements in the percentage of fat mass and in aerobic resistance, whereas G6 improved the lower-limb muscle strength.

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Effects of power resistance training program with elastic bands on body composition, muscle strength and physical function in older women

Cited by 6 publications

References 41 publications

Effects of Twenty-Four Weeks of Resistance Exercise Training on Body Composition, Bone Mineral Density, Functional Fitness and Isokinetic Muscle Strength in Obese Older Women: A Randomized Controlled Trial

Effects of Twenty-Four Weeks of Resistance Exercise Training on Body Composition, Bone Mineral Density, Functional Fitness and Isokinetic Muscle Strength in Obese Older Women: A Randomized Controlled Trial

The Use of Elastic Bands in Velocity-Based Training Allows Greater Acute External Training Stimulus and Lower Perceived Effort Compared to Weight Plates

High -and moderate-intensity resistance training provokes different effects on body composition, functionality, and well-being in elderly

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