Muscle quality and functionality in older women improve similarly with muscle power training using one or three sets

Comparative trial of the effects of continuous locomotion training provided at pharmacies: a pilot study

“…It should be noted that the effect of Locotra was positively correlated with the implementation percentage of days of Locotra and not the number of Locotra exercises. Previous studies have indicated no change in the muscle function with three sets and one set of the same exercise per day [ 19 ]. It is important to educate the participants to continue practicing Locotra without trying too hard.…”

COVID-19 pandemic is an urgent time for older people to practice resistance exercise at home

“…Another alternative of performing HBRT is the use of muscle power exercise, which is mainly characterized by performing the concentric phase of the movement as fast as possible ( Byrne et al, 2016 ; Fragala et al, 2019 ; Radaelli et al, 2019 , Radaelli et al, 2018 ). For example, in the exercise of sitting and getting up from the chair, the individual should be encouraged to stand from the chair (ascending/concentric phase) at the highest possible velocity (<1 s if possible), while the descending/eccentric phase (sitting) is performed in 2–3 s. Muscle power training is an effective and safe strategy to increase muscle strength and hypertrophy adaptations, as well as greater benefits in muscle power and functional capacity ( Fragala et al, 2019 ; Radaelli et al, 2019 , Radaelli et al, 2018 ; Ramírez-Campillo et al, 2014 ). Also, high-velocity training at home has also been shown to be effective for neuromuscular (e.g.…”

“…stair climb time, walking speed) ( Fukumoto et al, 2017 , Fukumoto et al, 2014 ; Mair et al, 2019 ; Orange et al, 2020 ). Similar to the traditional resistance training, muscle power training can be conducted with 1 to 3 sets per exercise ( Fragala et al, 2019 ; Radaelli et al, 2019 , Radaelli et al, 2018 ). However, light to moderate intensity (≤60% of maximum) should be used ( Byrne et al, 2016 ; Fragala et al, 2019 ; Radaelli et al, 2019 , Radaelli et al, 2018 ), as it provides greater muscle power production during the exercise ( Strand et al, 2019 ).…”

“…Similar to the traditional resistance training, muscle power training can be conducted with 1 to 3 sets per exercise ( Fragala et al, 2019 ; Radaelli et al, 2019 , Radaelli et al, 2018 ). However, light to moderate intensity (≤60% of maximum) should be used ( Byrne et al, 2016 ; Fragala et al, 2019 ; Radaelli et al, 2019 , Radaelli et al, 2018 ), as it provides greater muscle power production during the exercise ( Strand et al, 2019 ). In addition, a lower number of repetitions per set and longer rest interval are indicated, as it provides less reduction in performance during the subsequent sets ( Latella et al, 2019 ; Tufano et al, 2016 ).…”

“…In addition, for people with systemic arterial hypertension and cardiovascular disease, which are common in older people ( Benjamin et al, 2019 ; Mills et al, 2016 ), muscle power training should be prioritized. This type of training is characterized by the use of light to moderate intensity loads, submaximal sets and repetitions and higher interval rest between sets ( Byrne et al, 2016 ; Radaelli et al, 2019 , Radaelli et al, 2018 ; Strand et al, 2019 ) which induces lower blood pressure responses. Differently, traditional resistance training is characterized by the use of moderate to high intensity, greater repetitions per set, lower rest set interval and maximum efforts (i.e.…”