Strength Gains as a Result of Brief, Infrequent Resistance Exercise in Older Adults

Abstract

Chronological aging is associated with a decrease in skeletal muscle mass and bone mineral density, an increase in fat mass, frequency of falls and fractures, and the likelihood of obesity, diabetes, and coronary heart disease. Resistance exercise has been shown to counter all of these effects of aging and, in turn, reduce the risk of all-cause mortality. However, variables such as volume and frequency have become contentious issues, with recent publications suggesting that similar physiological adaptations are possible with both high- and low-volume approaches. The aim of this research was to consider strength increases as a result of brief, infrequent resistance exercise. The present study offers data from 33 (14 male and 19 female) older adults (M = 55 years) who underwent brief (<15 minutes per exercise session), infrequent (2×/week), resistance exercise to a high intensity of effort (6-repetition maximum) at a controlled repetition duration (10 seconds concentric : 10 seconds eccentric) on 5 resistance machines (chest press, leg press, pull-down, seated row, and overhead press). Data is presented for training interventions of 12 weeks (male) and 19 weeks (female). Significant strength increases were identified for all exercises. With the detailed health benefits obtainable, the present study suggests that resistance exercise can be efficacious in much smaller volumes than previously considered.

Comparison of upper body strength gains between men and women after 10 weeks of resistance training

“…Previous studies reported that men and women performing the same RT regimen did not differ in strength gains, both absolute and relative, for the lower limbs ( Ivey et al, 2000 ; Galvao et al, 2006 ; Dorgo et al, 2012 ). Fisher et al (2014) have recently reported the strength gains of male and female trainees from a private RT facility for both upper and lower body exercises. There were similar absolute strength gains yet females had slightly greater relative strength gains and strength gains relative to body mass.…”

Neither repetition duration nor number of muscle actions affect strength increases, body composition, muscle size, or fasted blood glucose in trained males and females

“…Further evidence of positive adaptations resulting from even longer repetition durations are presented by Fisher et al (2014b), who reported very large effect sizes (ESs) and relative strength increases (38.4% to 90.8%) for older adults, using a 10s:10s repetition duration for pull-down, chest press, seated row, overhead press and leg press exercises. Furthermore, Westcott et al (2001) compared SuperSlow training groups (10s:4s) to traditional training groups (2s:1s:4s) training for 8or 10-weeks across two studies showing approximately 50% greater strength increases (p<0.001) for the 10s:4s repetition duration in previously untrained participants.…”

Effects of combined training isokinetic knee extension exercises based on sex difference

“…; Kanehisa and Miyasita, 1983 (Hubal et al, 2005;O'Hagan et al, 1995) ，男 性が女性を上回る報告 (Lemmer et al, 2000) ，ま た，性差はみられないとする報告がなされ(Abe et al, 2000;Cureton et al, 1988;Kosek et al, 2006 et al, 2000;Cureton et al, 1988;Fisher et al, 2014) ， 60 度 ／ 秒 (Gentil et al, 2016) ，180 度 ／ 秒，240…”

“…度／秒 (O'Hagan et al, 1995)のピークトルクに et al, 2000;Cureton et al, 1988;Lemmer et al, 2000;Kosek et al, 1985) ，30 度 ／ 秒，90 度／秒，150 度／秒のピークトルクによ る比較(Colliander and Tesch, 1991)が報告されて いる．一方，女性が男性より有意に高いとする 報告は，上肢では１RM による比較 (Fisher et al, 2014;Hubal et al, 2005;O'Hagan et al, 1995…”

“…Hagan et al, 1995) ，下肢では 1RM による比較(Fisher et al, 2014)においてなされている．男性 Moritani and deVries, 1980) ． さ ら に，Cureton et al(1988)は最大随意収縮の 70-90% で 16 週間 ., DeHoyos, D.V., Pollock, M.L., and Garzarella, L. (2000) Time course for strength and muscle thickness changes following upper and lower body resistance training in men and women. Eur.…”