Multimodal Exercise for Functional Independence in Older Women: A randomized, sham-exercise controlled clinical Trial

Intervention group: Power, strength, and aerobic exercise training Setting: Supervised by a research assistant in a gym set up in the residence of the participants (subsidized apartments for the elderly) Modality: Machine-based multi-modal training using Keiser pneumatic resistance machines, Nu-step seated stepper machines and StairMaster stairclimber machine. Frequency: 3 days per week Intensity: Power training at 80% 1 repetition maximum, progressed each session as guided by daily use of Borg perceived exertion scale (15-17/20 or "hard to lift") and monthly repeat 1 repetition maximum testing. Strength training at 80% of 1 repetition maximum, progressed as for power training each session throughout the year. Aerobic training at 60% Heart rate reserve, calculated from peak aerobic capacity testing with indirect calorimetry, and progressed each session as guided by heart rate monitors during all exercise bouts and perceived exertion (12-14/20 on Borg perceived exertion scale). Volume: Each session lasted approximately 1 hour. 1 set of 8 repetitions of strength training, 1 set of 8 repetitions of power training, 20 minutes of aerobic exercise. Speed of contraction: As fast as possible for concentric phase for power training, 3 seconds for eccentric phase, 1 second rest between reps, 1 min rest between sets minimum. For strength training, same except that concentric phase lasted 3 seconds. Machines used: Chest press, seated row, leg press, hip abduction, knee extension. Length of intervention: 1 year.