Slow movement resistance training using body weight improves muscle mass in the elderly: A randomized controlled trial

Abstract

To examine the effect of a 12-week slow movement resistance training using body weight as a load (SRT-BW) on muscle mass, strength, and fat distribution in healthy elderly people. Fifty-three men and 35 women aged 70 years old or older without experience in resistance training participated, and they were randomly assigned to a SRT-BW group or control group. The control group did not receive any intervention, but participants in this group underwent a repeat measurement 12 weeks later. The SRT-BW program consisted of 3 different exercises (squat, tabletop push-up, and sit-up), which were designed to stimulate anterior major muscles. Initially, these exercises were performed by 2 sets of 10 repetitions, and subsequently, the number of repetitions was increased progressively by 2 repetitions every 4 weeks. Participants were instructed to perform each eccentric and concentric phase of movement slowly (spending 4 seconds on each movement), covering the full range of motion. We evaluated muscle mass, strength, and fat distribution at baseline and after 12 weeks of training. Changes over 12 weeks were significantly greater in the SRT-BW group than in the control group, with a decrease in waist circumference, hip circumference, and abdominal preperitoneal and subcutaneous fat thickness, and an increase in thigh muscle thickness, knee extension strength, and hip flexion strength. In conclusion, relatively short-term SRT-BW was effective in improving muscle mass, strength, and fat distribution in healthy elderly people.

Energy expenditure, recovery oxygen consumption, and substrate oxidation during and after body weight resistance exercise with slow movement compared to treadmill walking

“…To overcome the limitation, Watanabe et al (39) examined BWRE with tonic force generation during slow movement (BWRE-slow) in older adults, and found that this RE improved muscle strength. Tsuzuku et al (37) also found that BWRE-slow improved muscle strength in the elderly, accompanied by muscle hypertrophy. BWRE-slow can be conducted easily in any setting within a small space and attenuate hypertension during RE.…”

Age-related changes in skeletal muscle: changes to life-style as a therapy

“…Resistance training is the requirement to generate force to move or resist weight such as weight lifting/push ups/leg press. Numerous studies have shown beneficial effects of resistance training in the function of skeletal muscle of older people; increasing muscle mass and strength (Fiatarone et al 1994 ; Maltais et al 2015 ; Tsuzuku et al 2018 ) as well as cross-sectional area of myofibres (Fiatarone et al 1994 ; Leenders et al 2013 ; Ribeiro et al 2017 ) and motility (Fiatarone et al 1994 ; Liu and Latham 2009 ).…”

Effects of low- and high-intensity physical exercise on physical and cognitive function in older persons with dementia: a randomized controlled trial

“…Exercise may be a treatment alternative to drugs to slow functional declines in dementia. In healthy older adults, both aerobic and strength exercises are associated with improvements in cognitive functions such as executive function, inhibitory control and episodic memory [3][4][5], and physical functions, i.e., muscle strength, balance, functional reach, mobility, and endurance [4,[6][7][8][9]. Regrettably, the effects of exercise on these cognitive and physical functions in PwD have been inconsistent [5,[10][11][12][13][14].…”