Resistance Circuit Training or Walking Training: Which Program Improves Muscle Strength and Functional Autonomy More in Older Women?

Abstract

To evaluate the effects of two programs (resistance and walking training) on the functional autonomy and muscle strength (isometric and dynamic) of older women, 67 subjects were divided randomly into three groups: resistance training (RTG; Mean = 64.70 ± 6.74 years), walking (WG, Mean = 65.56 ± 7.82 years), and control (CG; Mean = 64.81 ± 4.34). The experimental groups underwent a 16-week intervention. Muscle strength (isometric and dynamic) and functional autonomy were assessed. The subjects participating in the RTG showed improvements in the comparison pre to post-test in the maximal forces of upper limb (MULS) (Δ% = 49.48%; p = 0.001) and lower limb (MLLS) (Δ% = 56.70%; p = 0.001), isometric biceps forces (BIS) (Δ% = 30.13%; p = 0.001) and quadriceps forces (QIS) (Δ% = 65.92%; p = 0.001), and in the general index (GI) of functional autonomy (Δ% = −18.32%; p = 0.002). The WG improved in all functional autonomy tests, except for the standing up from prone position test (SVDP). In strength tests, the WG obtained improvements only in the QIS (Δ% = 41.80%; p = 0.001) and MLLS (Δ% = 49.13%; p = 0.001) tests. The RTG obtained better results (p < 0.05) when compared to the WG and CG. The results allow us to infer that resistance exercise programs are more effective in increasing strength and functional autonomy, a fact that may mitigate the deleterious effects on health of aging.

Effect of resistance circuit training on comprehensive health indicators in older adults: a systematic review and meta-analysis

“…This study found that resistance circuit training can effectively reduce GDLAM scores in older adults, thereby enhancing their functional autonomy. Among the included studies, high-intensity circuit resistance training has demonstrated a positive impact on functional autonomy, with significant reductions in GDLAM scores in the experimental groups 16 , 48 , 49 .…”

A virtually supervised exercise program improved fitness and mental wellness in healthy and comorbidity older adult individuals during the COVID-19 pandemic

“…In the present study, lower-body strength was improved by the supervised exercise program, regardless of health status (Table 1). In older adults, leg muscle mass (22) and chair stand (36) improve following a remote virtually-supervised exercise program. Better lower-limb strength reduces fall risk (35) and preserves functional autonomy (22,63).…”

“…In older adults, leg muscle mass (22) and chair stand (36) improve following a remote virtually-supervised exercise program. Better lower-limb strength reduces fall risk (35) and preserves functional autonomy (22,63). Thus, morphological adaptations elicited by the training sessions could explain the increased lower-body strength, especially the increased muscle mass (64) and hypertrophic responses (65).…”

The Power of Resistance Training: Evidence-based Recommendations for Middle-aged and Older Women's Health

“…Although the benefits of cardiovascular exercise such as walking, running, cycling or swimming are well known, resistance training has been undervalued in recent decades. In recent years, this type of training has gained relevance and become an interesting topic in clinical settings, especially for older people (Marcos- Pardo et al, 2019;Ramos et al, 2022). Resistance training is recommended because it helps to curb the negative effects of aging, such as functional decline related to sarcopenia, and because it is considered the most effective method to improve muscle mass, strength, functional decline, and power, which are key for counteracting future disability in adults and older people (Botero et al, 2013;Chodzko-zajko, 2014;Ransdell et al, 2021).…”