A comparison of high-speed power training and traditional slow-speed resistance training in older men and women

Muscle power, the product of force × velocity, is a critical determinant of function in older adults. Resistance training (RT) at high speed has been shown to improve peak muscle power in this population; however, different functional tasks may benefit from the improvement of power at values other than "peak" values, for example, tasks that require a greater velocity component or a greater force component. This study compared the effect of high-speed RT on muscle performance (peak power [PP] and its components [PP force and PP velocity] and overall peak velocity [VEL]) across a broad range of external resistances. Thirty-eight older men and women were randomized to high-speed power training at 40% of the 1-repetition maximum (1RM) (n = 13 [74.1 ± 6.4 years]); traditional RT at 80% 1RM (n = 13 [70.1 ± 7.0 years]); or control (n = 12 [72.8 ± 4.1 years]). Measures of muscle performance were obtained at baseline and after the 12-week training intervention. Muscle power and 1RM strength improved similarly with both high-speed and traditional slow-speed RT. However, speed-related muscle performance characteristics, PP velocity and overall VEL, were most positively impacted by high-speed power training, especially at lower external resistances. Because gains in speed-related measures with high-speed training compared to traditional RT do not come at the expense of other muscle performance outcomes, we recommend using an RT protocol in older adults that emphasizes high-speed movements at low external resistances.     

Effects of high- and low-velocity resistance training on the contractile properties of skeletal muscle fibers from young and older humans

A two-arm, prospective, randomized, controlled trial study was conducted to investigate the effects of movement velocity during progressive resistance training (PRT) on the size and contractile properties of individual fibers from human vastus lateralis muscles. The effects of age and sex were examined by a design that included 63 subjects organized into four groups: young (20-30 yr) men and women, and older (65-80 yr) men and women. In each group, one-half of the subjects underwent a traditional PRT protocol that involved shortening contractions at low velocities against high loads, while the other half performed a modified PRT protocol that involved contractions at 3.5 times higher velocity against reduced loads. Muscles were sampled by needle biopsy before and after the 14-wk PRT program, and functional tests were performed on permeabilized individual fiber segments isolated from the biopsies. We tested the hypothesis that, compared with low-velocity PRT, high-velocity PRT results in a greater increase in the cross-sectional area, force, and power of type 2 fibers. Both types of PRT increased the cross-sectional area, force, and power of type 2 fibers by 8-12%, independent of the sex or age of the subject. Contrary to our hypothesis, the velocity at which the PRT was performed did not affect the fiber-level outcomes substantially. We conclude that, compared with low-velocity PRT, resistance training performed at velocities up to 3.5 times higher against reduced loads is equally effective for eliciting an adaptive response in type 2 fibers from human skeletal muscle.     

Effects of moderate-velocity strength training on peak muscle power and movement velocity: do women respond differently than men?

The effects of a 10-wk unilateral knee extension strength training (ST) program on peak power (PP) and peak movement velocity (PV), at given absolute (force load) and relative (same % of 1 repetition maximum) resistances (loads), were examined in 30 older men [64 yr (7 SD)] and 32 older women [62 yr (6 SD)]. PP increased significantly in both men and women at the same absolute (P < 0.001) and relative loads (P < 0.01) with ST. Men had a significantly greater increase in relative PP than women with ST at 60% (P < 0.01) and 70% (P < 0.001) of 1 repetition maximum when covarying for baseline differences and age. However, when each subject was tested at the same absolute load and when PP was normalized for the muscle volume of the trained knee extensors (i.e., absolute muscle power quality), women increased by 9% (P < 0.05), whereas men did not change. Both men and women increased their absolute PV (P < 0.001) but decreased their relative PV significantly with ST (P < 0.05). However, when baseline values and age were covaried, women had significantly less of a decrease in relative PV quality with ST than men (P < 0.01), although the difference was small. These normalized data suggest that ST-induced increases in PP depend on muscular hypertrophy in men, but not in women, providing further support for the hypothesis developed from our previous report (Ivey FM, Tracy BL, Lemmer JT, NessAiver M, Metter EJ, Fozard JL and Hurley BF. J Gerontol A Biol Sci Med Sci 55: B152-B157, 2000) that improvements in muscle function with ST result from nonmuscle mass adaptations to a greater extent in women than men.     

Regulating explosive resistance training intensity using the rating of perceived exertion

Explosive resistance training (ERT) improves older adults' strength and power, and methods to make this form of training more accessible and useful to older adults are needed. The purpose of this study was to evaluate whether the rating of perceived exertion (RPE) scale would predict a broad range of ERT intensities on the leg press with older adults. If successful, then a load-RPE relationship could be used to regulate the intensity of training loads for ERT with older adults, allowing the elimination of maximal strength testing. Twenty-one older adults (≥65 years) with resistance training experience took part in 2 testing sessions. Session 1: Subjects performed high-velocity repetitions on the leg press for up to 9 loads (from 60 to 140% body weight) presented in quasi-randomized order, and then reported their RPE for each load. Session 2: A 1 repetition maximum (1RM) strength test was conducted. Regression analysis revealed that the average RPE across subjects for each load strongly predicted the average %1RM across subjects (R2 = 99.5%; p < 0.001). This allows the establishment of a load-RPE relationship for use in selecting ERT loads for older adults on the leg press. For example, high-intensity loads (70-90% 1RM) that would elicit both strength and power gains when used with ERT aligned with an RPE of 14-16. Lighter loads that may be useful for training for power, but not strength (<70% 1RM), were identified with RPE scores of 13 and lower. The load-RPE relationship may simplify the regulation of intensity of ERT with older adults on the leg press, where the exercising older adult could be guided to select loads according to their RPE.     

A comparison of adductor pollicis fatigue in older men and women

Sex differences in fatigue resistance of the adductor pollicis (AP) muscle were studied in 24 older adults who were divided into three groups: 12 older men (69.8 +/- 4.60 years), 6 older women not on hormone replacement therapy (HRT) (70.2 +/- 4.02 years), and 6 older women on HRT (68.7 +/- 6.47 years). Fatigue in the AP muscle was induced using an intermittent (5 s contraction, 5 s rest) submaximal voluntary contraction (50% of maximal voluntary contraction (MVC)) protocol, which was continued until exhaustion (i.e., when subjects could either no longer maintain a 5-s contraction at 50% MVC or when the MVC was deemed to be lower than the target force). There was no effect of HRT on MVC or time to fatigue (TTF); therefore, the older women were pooled as one subject group. At baseline, men were stronger than women for MVC (75.9 +/- 18.8 N in men vs. 56.8 +/- 10.0 N in women; P < 0.05) and evoked twitch force (7.3 +/- 1.7 N in men vs. 5.2 +/- 0.8 N in women; P < 0.05). There was no difference in TTF between men and women (14.77 +/- 7.06 min in men vs. 11.53 +/- 4.91 min in women; P > 0.20), nor was there a significant relationship between baseline muscle force and TTF (r = 0.14). There was also no difference in the pattern of fatigue and recovery between the men and women. These results suggest that there is no difference in endurance or fatigue characteristics of the AP muscle in men and women over the age of 65 years, and that baseline muscle force does not predict fatigue resistance in this muscle.     

Gender Differences in Anthropometric Predictors of Physical Performance in Older Adults

BackgroundBoth high body fat and low muscle mass have been associated with physical disability in older adults. However, men and women differ markedly in body composition; men generally have more absolute and relative lean muscle mass and less fat mass than women. It is not known how these anthropometric differences differentially affect physical ability in men and women.ObjectivesThis study examines differences in anthropometric predictors of physical performance in older women and men.MethodsParticipants were 470 older women and men 72.9 (7.9) years of age. Body composition was measured using dual-energy x-ray absorptiometry. Maximum leg strength and power were measured using a leg press. Muscle quality (MQ) was calculated as relative strength (leg press strength per kilogram of leg muscle mass). Gait speed and chair rise were used to assess mobility performance and functional strength.ResultsBody mass index (BMI), age, and MQ emerged as predictors (P < 0.05) of functional strength and mobility in men and women somewhat differently. After accounting for age and sample, leg MQ was related to chair rise time and gait speed in men but not women. BMI was related to gait speed in both men and women, but BMI was related to chair rise time only in women.ConclusionResults implicate the prioritized importance of healthy weight and muscle maintenance in older women and men for maintained physical functioning with aging.     

Effect of different frequencies of creatine supplementation on muscle size and strength in young adults

The purpose was to determine if creatine supplementation, consumed immediately before and immediately after exercise, with different dosing frequency (i.e., 2 or 3 d wk) could enhance the gains in muscle size and strength from resistance training (RT) in young adults. A group of 38 physically active, nonresistance trained university students (21-28 years) was randomly allocated to 1 of 4 groups: CR2 (0.15 g·kg creatine during 2 d wk of RT; 3 sets of 10 repetitions; n = 11, 6 men, 5 women), CR3 (0.10 g·kg creatine during 3 d wk of RT; 2 sets of 10 repetitions; n = 11, 6 men, 5 women;), PLA2 (placebo during 2 d wk of RT; n = 8, 5 men, 3 women), and PLA3 (placebo during 3 d wk of RT; n = 8, 4 men, 4 women) for 6 weeks. Before and after training, measurements were taken for muscle thickness of the elbow and knee flexor and extensor muscle groups (ultrasound), 1-repetition maximumleg press and chest press strength, and kidney function (urinary microalbumin). Repeated-measures analysis of variance showed that strength and muscle thickness increased in all groups with training (p < 0.05). The CR2 (0.6 ± 0.9 cm or 20%; p < 0.05) and CR3 groups (0.4 ± 0.6 cm or 16.4%; p < 0.05) experienced greater change in muscle thickness of the elbow flexors compared to the PLA2 (0.05 ± 0.5 cm or 2.3%) and PLA3 groups (0.13 ± 0.7 cm or 6.3%). Men supplementing with creatine experienced a greater increase in leg press strength (77.3 ± 51.2 kg or 62%) compared to women on creatine (21.3 ± 10 kg or 34%, p < 0.05). We conclude that creatine supplementation during RT has a small beneficial effect on regional muscle thickness in young adults but that giving the creatine over 3 d wk did not differ from giving the same dose over 2 d wk.     

The initial effects of low-volume strength training on balance in untrained older men and women

Evidence indicates that leg weakness in older adults is associated with decreased control of balance. The gender-specific implications of strength training on control of balance in older men and women remains unknown. This study examined the initial adaptations to 12 weeks of low-volume, single-set-to-failure strength training and its effect on quadriceps strength and control of multidirectional balance in previously untrained older men (n = 11) and women (n = 11) 59-83 years of age. Leg strength increased 23-30% (p < 0.001) across genders; however, the effect on balance varied between genders. No significant changes were noted in the women, whereas 37% (p < 0.014) more sway in the medial-lateral direction was noted in the men, with no change in the anterior-posterior direction. These results demonstrate that this training protocol may not be effective for improving balance and may lead to worsening of balance in older men.     

Energy cost of single-set resistance training in older adults

The purpose of this study was (a) to assess the intensity and energy cost of a single-set resistance training (RT) protocol as recommended by the recent American College of Sports Medicine (ACSM) guidelines for older adults and (b) to compare obtained values to those recently reported as eliciting health benefits via endurance-based physical activity (PA). Five males and 5 females (73.1 +/- 5.5 years) performed 1 set of 15 repetitions of 8 RT exercises while connected to a portable metabolic unit (CosMed K4b2). The RT intensity (metabolic equivalents [METs]) was 3.3 +/- 0.7 (males) and 3.0 +/- 0.6 (females). Energy cost (kcal) was 84.2 +/- 14.6 (males) and 69.7 +/- 17.4 (females). We conclude that a single-set 8-exercise RT protocol may be a feasible alternative for achieving moderate intensity (3-6 METs) for older adults but that additional sets and/or repetitions appear to be necessary to accumulate moderate amounts (150-200 kcal) of PA.     

The effect of pioglitazone and resistance training on body composition in older men and women undergoing hypocaloric weight loss

Age‐related increases in ectopic fat accumulation are associated with greater risk for metabolic and cardiovascular diseases, and physical disability. Reducing skeletal muscle fat and preserving lean tissue are associated with improved physical function in older adults. PPARγ‐agonist treatment decreases abdominal visceral adipose tissue (VAT) and resistance training preserves lean tissue, but their effect on ectopic fat depots in nondiabetic overweight adults is unclear. We examined the influence of pioglitazone and resistance training on body composition in older (65–79 years) nondiabetic overweight/obese men (n = 48, BMI = 32.3 ± 3.8 kg/m²) and women (n = 40, BMI = 33.3 ± 4.9 kg/m²) during weight loss. All participants underwent a 16‐week hypocaloric weight‐loss program and were randomized to receive pioglitazone (30 mg/day) or no pioglitazone with or without resistance training, following a 2 × 2 factorial design. Regional body composition was measured at baseline and follow‐up using computed tomography (CT). Lean mass was measured using dual X‐ray absorptiometry. Men lost 6.6% and women lost 6.5% of initial body mass. The percent of fat loss varied across individual compartments. Men who were given pioglitazone lost more visceral abdominal fat than men who were not given pioglitazone (?1,160 vs. ?647 cm³, P = 0.007). Women who were given pioglitazone lost less thigh subcutaneous fat (?104 vs. ?298 cm³, P = 0.002). Pioglitazone did not affect any other outcomes. Resistance training diminished thigh muscle loss in men and women (resistance training vs. no resistance training men: ?43 vs. ?88 cm³, P = 0.005; women: ?34 vs. ?59 cm³, P = 0.04). In overweight/obese older men undergoing weight loss, pioglitazone increased visceral fat loss and resistance training reduced skeletal muscle loss. Additional studies are needed to clarify the observed gender differences and evaluate how these changes in body composition influence functional status.     

A comparison of the effects of 6 weeks of traditional resistance training, plyometric training, and complex training on measures of strength and anthropometrics

Complex training (CT; alternating between heavy and lighter load resistance exercises with similar movement patterns within an exercise session) is a form of training that may potentially bring about a state of postactivation potentiation, resulting in increased dynamic power (Pmax) and rate of force development during the lighter load exercise. Such a method may be more effective than either modality, independently for developing strength. The purpose of this research was to compare the effects of resistance training (RT), plyometric training (PT), and CT on lower body strength and anthropometrics. Thirty recreationally trained college-aged men were trained using 1 of 3 methods: resistance, plyometric, or complex twice weekly for 6 weeks. The participants were tested pre, mid, and post to assess back squat strength, Romanian dead lift (RDL) strength, standing calf raise (SCR) strength, quadriceps girth, triceps surae girth, body mass, and body fat percentage. Diet was not controlled during this study. Statistical measures revealed a significant increase for squat strength (p = 0.000), RDL strength (p = 0.000), and SCR strength (p = 0.000) for all groups pre to post, with no differences between groups. There was also a main effect for time for girth measures of the quadriceps muscle group (p = 0.001), the triceps surae muscle group (p = 0.001), and body mass (p = 0.001; post hoc revealed no significant difference). There were main effects for time and group × time interactions for fat-free mass % (RT: p = 0.031; PT: p = 0.000). The results suggest that CT mirrors benefits seen with traditional RT or PT. Moreover, CT revealed no decrement in strength and anthropometric values and appears to be a viable training modality.     

Effects of resistance training and chromium picolinate on body composition and skeletal muscle in older men

The effects of chromium picolinate (CrPic)supplementation and resistance training (RT) on skeletal muscle size,strength, and power and whole body composition were examined in 18 men(age range 56-69 yr). The men were randomly assigned(double-blind) to groups (n = 9) thatconsumed either 17.8 µmol Cr/day (924 µg Cr/day) as CrPic or alow-Cr placebo for 12 wk while participating twice weekly in ahigh-intensity RT program. CrPic increased urinary Cr excretion~50-fold (P < 0.001). RT-inducedincreases in muscle strength (P < 0.001) were not enhanced by CrPic. Arm-pull muscle power increased withRT at 20% (P = 0.016) but not at 40, 60, or 80% of the one repetition maximum, independent of CrPic.Knee-extension muscle power increased with RT at 20, 40, and 60%(P < 0.001) but not at 80% of onerepetition maximum, and the placebo group gained more muscle power thandid the CrPic group (RT by supplemental interaction,P < 0.05). Fat-free mass(P < 0.001), whole body muscle mass(P < 0.001), and vastus lateralistype II fiber area (P < 0.05)increased with RT in these body-weight-stable men, independent ofCrPic. In conclusion, high-dose CrPic supplementation did not enhancemuscle size, strength, or power development or lean body mass accretionin older men during a RT program, which had significant, independenteffects on these measurements.

     

Effect of aging on response to exercise training in humans: skeletal muscle GLUT-4 and insulin sensitivity.

The purpose of this study was to compare the effects of short-term exercise training on insulin-responsive glucose transporter (GLUT-4) concentration and insulin sensitivity in young and older individuals. Young and older women [22.4 +/- 0.8 (SE) yr, n = 9; and 60.9 +/- 1. 0 yr, n = 10] and men (20.9 +/- 0.9, n = 9; 56.5 +/- 1.9 yr, n = 8), respectively, were studied before and after 7 consecutive days of exercise training (1 h/day, approximately 75% maximal oxygen uptake). The older groups had more adipose tissue, increased central adiposity, and a lower maximal oxygen uptake. Despite these differences, increases in whole body insulin action (insulin sensitivity index, determined with an intravenous glucose tolerance test and minimal-model analysis) with training were similar regardless of age, in both the women and men (mean increase of 2.2 +/- 0.3-fold). This was accompanied by similar relative increases in muscle (vastus lateralis) GLUT-4 protein concentration, irrespective of age (mean increase of 3.1 +/- 0.7-fold). Body mass did not change with training in any of the groups. These data suggest that older human skeletal muscle retains the ability to rapidly increase muscle GLUT-4 and improve insulin action with endurance training.     

Resistance training increases basal limb blood flow and vascular conductance in aging humans.

Age-related reductions in basal limb blood flow and vascular conductance are associated with the metabolic syndrome, functional impairments, and osteoporosis. We tested the hypothesis that a strength training program would increase basal femoral blood flow in aging adults. Twenty-six sedentary but healthy middle-aged and older subjects were randomly assigned to either a whole body strength training intervention group (52 +/- 2 yr, 3 men, 10 women) who underwent three supervised resistance training sessions per week for 13 wk or a control group (53 +/- 2 yr, 4 men, 9 women) who participated in a supervised stretching program. At baseline, there were no significant differences in blood pressure, cardiac output, basal femoral blood flow (via Doppler ultrasound), vascular conductance, and vascular resistance between the two groups. The strength training group increased maximal strength in all the major muscle groups tested (P < 0.05). Whole body lean body mass increased (P < 0.05) with strength training, but leg fat-free mass did not. Basal femoral blood flow and vascular conductance increased by 55-60% after strength training (both P < 0.05). No such changes were observed in the control group. In both groups, there were no significant changes in brachial blood pressure, plasma endothelin-1 and angiotensin II concentrations, femoral artery wall thickness, cardiac output, and systemic vascular resistance. Our results indicate that short-term strength training increases basal femoral blood flow and vascular conductance in healthy middle-aged and older adults.     

Effects of physical training on proprioception in older women

Older adulthood is accompanied by declines in muscular strength, coordination, function, and increased risk of falling. Resistance training increases muscular strength in this population but its effect on proprioception is unknown. To evaluate the effect of resistance training on proprioception, community dwelling older women completed a three-month exercise study. A resistance training (RT) group (N=19) underwent supervised weight training three times per week while a non-strength trained control (NSTC) group (N=19) performed range-of-motion activities that mimicked the movements of the RT group without the benefit of muscle loading. Subjects were evaluated at baseline, 6, and 12 weeks for strength and proprioception. Muscular strength was assessed by measuring the subject's one repetition maximum performance on four different exercises. Static proprioception was measured by the subject's ability to reproduce a target knee joint angle while dynamic proprioception was measured by the subject's ability to detect passive knee motion. The RT group made significant strength improvements compared to the NSTC group. Proprioception significantly improved in both groups by 6 weeks. Our findings suggest that improvements in proprioception can be obtained via regular activity that is independent of heavy muscle loading.     

The role of instability with resistance training

There are many instances in daily life and sport in which force must be exerted when an individual performing the task is in an unstable condition. Instability can decrease the externally-measured force output of a muscle while maintaining high muscle activation. The high muscle activation of limbs and trunk when unstable can be attributed to the increased stabilization functions. The increased stress associated with instability has been postulated to promote greater neuromuscular adaptations, such as decreased co-contractions, improved coordination, and confidence in performing a skill. In addition, high muscle activation with less stress on joints and muscles could also be beneficial for general musculoskeletal health and rehabilitation. However, the lower force output may be detrimental to absolute strength gains when resistance training. Furthermore, other studies have reported increased co-contractions with unstable training. The positive effects of instability resistance training on sports performance have yet to be quantified. The examination of the literature suggests that when implementing a resistance training program for musculoskeletal health or rehabilitation, both stable and unstable exercises should be included to ensure an emphasis on both higher force (stable) and balance (unstable) stressors to the neuromuscular system.     

Effects of age on human muscle torque, velocity, and power in two muscle groups.

The purpose of this study was to test the hypotheses that, under isovelocity conditions, older compared with young humans would 1). be slower to reach target velocity and 2). exhibit a downward shift in the torque-velocity and power-velocity relationships in the ankle dorsiflexor and knee extensor muscles. We studied 12 young (26 +/- 5 yr, 6 men/6 women) and 12 older (72 +/- 6 yr, 6 men/6 women) healthy adults during maximal voluntary concentric contractions at preset target velocities (dorsiflexion: 0-240 degrees /s; knee extension: 0-400 degrees /s) using an isokinetic dynamometer. The time to target velocity was longer in older subjects in the dorsiflexors and knee extensors (both P 相似文献   

Effect of short-term equal-volume resistance training with different workout frequency on muscle mass and strength in untrained men and women

Changes in muscle mass and strength will vary, depending on the volume and frequency of training. The purpose of this study was to determine the effect of short-term equal-volume resistance training with different workout frequency on lean tissue mass and muscle strength. Twenty-nine untrained volunteers (27-58 years; 23 women, 6 men) were assigned randomly to 1 of 2 groups: group 1 (n = 15; 12 women, 3 men) trained 2 times per week and performed 3 sets of 10 repetitions to fatigue for 9 exercises, group 2 (n = 14; 11 women, 3 men) trained 3 times per week and performed 2 sets of 10 repetitions to fatigue for 9 exercises. Prior to and following training, whole-body lean tissue mass (dual energy x-ray absorptiometry) and strength (1 repetition maximum squat and bench press) were measured. Both groups increased lean tissue mass (2.2%), squat strength (28%), and bench press strength (22-30%) with training (p < 0.05), with no other differences. These results suggest that the volume of resistance training may be more important than frequency in developing muscle mass and strength in men and women initiating a resistance training program.     

Strength/power augmentation subsequent to short-term training abstinence

Strength augmentation has been demonstrated in resistance-trained men subsequent to 4 days of training abstinence. However, this phenomenon was exhibited in an unusual circumstance in which the exercise test (seated heel raise) primarily involved an isolated skeletal muscle (soleus) that is normally comprised almost exclusively of 1 fiber type. It is unclear if similar results would be found for aggregate muscle actions. Therefore, a comparable study was designed with this in mind. Subjects were apparently healthy, young, strength-trained men (n = 25). All performed various tests of bench press strength at the beginning of their last standardized dynamic constant external resistance (DCER) training session. Subjects were subsequently randomly assigned to 1 of 4 groups and repeated the identical tests at intervals of either 2, 3, 4, or 5 days with no intervening training. Strength tests consisted of 1 repetition maximum (1RM) concentric-only isokinetic bench presses performed at 1.49 and 0.37 m.s(-1) as well as a 1RM DCER bench press. Measures of peak force and power were obtained from the isokinetic tests and maximum load from the DCER test. Results were expressed in both absolute and relative (to body weight) terms. Subsequent to the 4 abstinence intervals, groups performed similarly (p > 0.05) for all dependent variables. Concurrently, however, a small effect size (ES) was found for the group having a 4-day respite for both absolute and relative expressions of peak force and power at the slowest isokinetic bench press velocity. A small ES was also identified for the group having 2 days of rest for relative peak force at the slowest isokinetic test velocity and for relative DCER strength. Therefore, modest and transient strength augmentation appears likely in aggregate muscle actions following 2-4 days of training abstinence in resistance-trained men, but only at relatively slow velocities.