STRENGTH | MUSCLE – NUMBER AND TYPE OF WORKOUTS PER WEEK – AGING


1 ARTICLE


OPTIMIZING RESISTANCE EXERCISE TRAINING FOR OLDER ADULTS – 2017


Stec MJ1Bamman MM et al
METHODS
– 4 distinct exercise prescriptions varying in intensity, frequency, and contraction mode/rate were evaluated:
(1) high-resistance concentric-eccentric training (H) 3d/week (HHH)
(2) H training 2d/week (HH)
(3) 3d/week mixed model consisting of H training 2d/week separated by 1 bout of low-resistance, high-velocity, concentric only (L) training (HLH)
(4) 2d/week mixed model consisting of H training 1d/week and L training 1d/week (HL)
– 64 subjects (65.5±3.6y) completed the trial
– All participants completed the same 4 weeks of pre-training consisting of 3d/week followed by 30 weeks of randomized RT
RESULTS
– The HLH prescription maximized gains in thigh muscle mass (TMM, primary outcome) and total body lean mass
– HLH also showed the greatest gains in knee extension maximum isometric strength, and reduced cardiorespiratory demand during steady-state walking
– HHH was the only prescription that led to increased muscle expression of pro-inflammatory cytokine receptors and this was associated with a lesser gain in TMM and total body lean mass compared to HLH
– The HL prescription induced minimal muscle regrowth and generally lesser gains in muscle performance vs. the other prescriptions
CONCLUSIONS
– The HLH prescription offers distinct advantages over the other doses, while the HL program is subpar
– Although limited by a relatively small sample size, we conclude from this randomized dose-response trial that older adults benefit greatly from 2d/week high-intensity RT, and may further benefit from inserting an additional weekly bout of low-load, explosive RT

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