Resistance Training Improves Muscle Strength, Power, and Function in Older Adults
Resistance training is an effective way to improve muscle strength, power, and function in healthy older adults. A new study found that participants who underwent 6 weeks of flywheel resistance training had significant improvements in all three outcomes.
DR ANITA JAMWAL MS
10/22/20234 min read
In this article, we will explore the manifold benefits of resistance exercises for older individuals. Resistance exercises are often overlooked but can be a game-changer for seniors looking to enhance their overall health and well-being. Let's dive deep into this topic and uncover how these exercises can make a significant difference in the lives of older adults.
1. Preserving Muscle Mass
One of the key concerns as we age is the loss of muscle mass and strength. Resistance exercises, whether with weights, resistance bands, or bodyweight, help counteract this natural process. By engaging in regular resistance training, older adults can preserve and even increase their muscle mass, which is vital for maintaining mobility and independence.
2. Enhanced Bone Health
Osteoporosis is a significant concern for older adults, as it leads to weakened bones and an increased risk of fractures. Resistance exercises, particularly weight-bearing ones, like squats and lunges, stimulate bone growth. This can be a crucial factor in preventing osteoporosis and maintaining strong bones well into old age.
3. Improved Balance and Stability
Falls are a leading cause of injuries in older adults. Resistance exercises target the core and stabilizing muscles, significantly improving balance and stability. This can reduce the risk of falls and enhance confidence in daily activities, such as walking or climbing stairs.
4. Enhanced Metabolism
A slowing metabolism is a common issue as we age, often leading to weight gain. Resistance exercises can help boost metabolism by increasing muscle mass. With a higher metabolic rate, older adults can better manage their weight and enjoy improved energy levels.
5. Better Management of Chronic Conditions
Many older adults face chronic conditions such as arthritis or diabetes. Resistance exercises can assist in managing these conditions by improving joint health, regulating blood sugar levels, and reducing pain and inflammation. This can lead to a better quality of life for those dealing with chronic health issues.
6. Increased Cognitive Function
Exercise, including resistance training, has been linked to enhanced cognitive function. It can help with memory, problem-solving skills, and overall mental acuity. For older adults, maintaining cognitive health is vital for independence and a higher quality of life.
7. Mood Enhancement
Resistance exercises release endorphins, often referred to as "feel-good" hormones. This can have a significant impact on mental health, reducing symptoms of depression and anxiety. Older adults who engage in resistance training often report an improved mood and outlook on life.
8. Social Interaction
Group-based resistance exercise classes are a great way for older adults to socialize, make new friends, and combat feelings of isolation. The social aspect of these classes is an additional benefit that can positively impact mental and emotional well-being.
9. Enhanced Heart Health
Resistance exercises are not only beneficial for muscles but also for the heart. They help lower blood pressure, reduce the risk of heart disease, and improve overall cardiovascular health, adding more years to one's life.
10. Increased Independence
Ultimately, resistance exercises empower older adults to maintain their independence. By staying strong, healthy, and agile, they can continue to perform daily activities, which is a fundamental aspect of a fulfilling life in the golden years.
Latest Research
A groundbreaking study conducted by experts from the Department of Physical Education and Sport at the University of Seville, Spain, and the Discipline of Physiotherapy at the University College Cork, Ireland. Their research, a randomized controlled trial, sheds light on the remarkable benefits of flywheel resistance training for healthy older adults.
Understanding the Study
The study, led by Dr. Borja Sañudo, aimed to investigate the effects of flywheel resistance exercise training on muscle strength, muscle power, and physical function in older adults. The research involved 36 participants, with an average age of 64 years, who were divided into two groups: the Flywheel Resistance Exercise Training Group (ETG) and the Control Group (CON).
The Exercise Regimen
Members of the ETG underwent a six-week training program involving the use of a flywheel squat device. This device facilitated resistance training, with participants performing four sets of nine maximal repetitions. The study meticulously assessed the impact of this regimen on various aspects of physical performance.
Measuring the Impact
The study examined several key metrics to determine the effectiveness of the flywheel resistance training:
Muscle Strength
Isokinetic concentric and eccentric knee extension and flexion peak torques were measured, specifically at speeds of 60°·s⁻¹ and 240°·s⁻¹ for concentric movements and 120°·s⁻¹ for eccentric movements. The results were analyzed to gauge the improvements in muscle strength.
Muscle Power
Mean power, another crucial aspect of physical performance, was evaluated in conjunction with muscle strength to provide a comprehensive overview of the participants' capabilities.
Physical Function
The study included the 30-second Chair Sit-Stand Test (CST) and walking speed assessments to gauge changes in physical function. This test measures the ability to transition from a seated position to a standing position repeatedly within a 30-second time frame.
Remarkable Findings
The results of this study yielded remarkable findings that underscore the efficacy of flywheel resistance training for older adults. Within the ETG, significant improvements were observed in various parameters:
Muscle Strength: Participants in the ETG exhibited significantly greater flexion torques and mean power with the dominant leg, both in concentric and eccentric movements, as compared to the control group. These improvements were not only substantial but also indicative of the positive impact of the flywheel resistance training.
Physical Function: The CST, a reliable measure of functional capacity, exhibited notable improvements within the ETG, with effect sizes greater than 0.8, emphasizing the practical relevance of these changes.
Between-Group Differences: The differences between the ETG and the control group were pronounced. In favor of the ETG, significant enhancements were observed in knee flexion torque, both concentric and eccentric, further reinforcing the effectiveness of this form of resistance training.
Associations: The study highlighted a significant association between changes in strength and changes in mean power within the ETG, emphasizing the holistic benefits of the exercise program. Changes in physical function outcomes were also observed, adding to the overall positive outcome.
Conclusion
In summary, this groundbreaking research illuminates the potential of flywheel resistance exercise training as a valuable and appropriate intervention for improving both muscle strength and functional capacity in older adults. These findings not only provide a robust scientific basis for the efficacy of flywheel resistance training but also offer hope and encouragement for those seeking to maintain and enhance their physical capabilities as they age.
Reference
Related
https://healthnewstrend.com/exercise-and-longevity-how-moving-more-can-slow-down-aging
https://healthnewstrend.com/how-often-should-you-strength-train-to-build-muscle-and-strength
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