High-Speed Resistance Training Program in Independent Older Adults

Aging, Old Age; Atrophy

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

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.

Portugal