High-Speed Resistance Training Program in Independent Older Adults

Effects of an High-Speed Resistance Training Program on Health Parameters in Independent Older Adults: a Longitudinal Study

Polytechnic Institute of Rio Maior, Comprehensive Health Research Centre, CIEQV - Life Quality Research Center, Foundation for Science and Technology, Portugal

The aims of the present investigation are: a) to determine the effects of a 16-weeks high-speed resistance training program on health parameters in independent older adults; and b) to verify the durability of the effects after 6 and 12 months after the intervention.

The present investigation will last a total of 18 months. More specifically, Two weeks for initial assessments, then the 16-weeks training program. After that, there will be a 1-year follow-up. Regarding the training program, it consists in a high-speed resistance training program of 16-weeks, with three sessions per week (Mondays, Wednesdays, and Fridays) of 50-60min, each session being comprised of five-six exercises, two-three sets, and six-ten reps/exercise. The following exercises are used during the intervention period in pneumatic machines: incline bench press, squat in multipower or with dumbbell, leg extension, seated low row, leg press, calf raise, chest fly and lat pull down. The intensity is gradually increased after each session in accordance with the movement velocity (>1.3 to 0.75 m/s) representing approximately 20% to 60% of one repetition maximum. Participants execute the exercises rapidly and explosively making all repetitions for each shortening phase (concentric phase) performed as quickly as possible with the lengthening phase of the muscle (eccentric phase) being controlled for 2-3 s. The velocity of the concentric phase in each exercise is monitored through a BEAST™ sensor (Beast Technologies, Brescia, Italy). Participants unavailable to participate in the intervention period will be allocated to the control group. These participants continue their usual activity without engaging in any resistance training or beginning a new exercise program during the study.

Aging, Older adults, Resistance training, Velocity-based training, Health outcomes, Phase Angle, Gait Variability

Participantes continued their usual activity without engaging in any strength training or beginning a new exercise program during the study.

The High-Speed Resistance Training program has 16 weeks, with three sessions per week with 50-60min, each session being comprised of five-six exercises, two-three sets, and six-ten reps/exercise. The intensity is gradually increased after each session in accordance with the movement velocity (>1.3 to 0.75 m/s) representing approximately 20% to 60% of one repetition maximum. Participants execute the exercises rapidly and explosively making all repetitions for each shortening phase (concentric phase) performed as quickly as possible with the lengthening phase of the muscle (eccentric phase) being controlled for 2-3 s. The velocity of the concentric phase in each exercise is monitored through a BEAST™ sensor (Beast Technologies, Brescia, Italy).

Changes related to cellular health assessed by In Body S10 after a 16-weeks high-speed resistance training program and after 6 and 12 moths of the intervention period.

Changes related to gait variability by Phypox after a 16-weeks high-speed resistance training program and after 6 and 12 moths of the intervention period.

Changes related to muscle mass, fat mass and body water assessed by In Body S10 and DXA after a 16-weeks high-speed resistance training program and after 6 and 12 moths of the intervention period.

Changes related to bone quality assessed by DXA after a 16-weeks high-speed resistance training program and after 6 and 12 moths of the intervention period.

Changes related to autonomous nervous system assessed by Kubios HRV after a 16-weeks high-speed resistance training program and after 6 and 12 moths of the intervention period.

Changes related to physical function assessed by four functional fitness tests, namely 30s chair-stand; timed-up & go test; ball throw and 6 min walk test after a 16-weeks high-speed resistance training program and after 6 and 12 moths of the intervention period.

Changes related to Muscle strength assessed by handgrip test (both sides) and isokinetic dynamometer evaluation (both sides) after a 16-weeks high-speed resistance training program and after 6 and 12 moths of the intervention period.

Changes related to postural control assessed in two conditions (with one foot on the ground and both feet on the ground) by an force platform Add-on (Plux) after a 16-weeks high-speed resistance training program and after 6 and 12 moths of the intervention period.

Changes related to the level of concern about falling during social and physical activities inside and outside the home through a scale (FES-I) after a 16-weeks high-speed resistance training program and after 6 and 12 moths of the intervention period.

Changes related to the levels of physical activity through a scale (IPAQ) after a 16-weeks high-speed resistance training program and after 6 and 12 moths of the intervention period.

Changes related to the cognitive impairment (problems with thinking, communication, understanding and memory) through a scale (MMSE) after a 16-weeks high-speed resistance training program and after 6 and 12 moths of the intervention period.

Changes related to the health status through a scale (SF-36) after a 16-weeks high-speed resistance training program and after 6 and 12 moths of the intervention period.

Inclusion Criteria: Participants of both genders; Aged 65 years old or more; Can walk and perform daily tasks independently and autonomously. Exclusion Criteria: People with cognitive impairment; People with neurodegenerative diseases; People with diabetes disease; People with heart/respiratory pathology or use of pacemakers; People with musculoskeletal injuries in the 6 months before the study; People with active oncology disease; People with an uncontrolled hypertension (>90 mmHG; >150 mmHg); People participate in other supervised exercise program; Paeople who refuse to sign the informed consent.