Dr Tim Henwood, a postdoctoral research fellow with the University of Queensland and Blue Care Community Nursing Service, studied groups of older people over 15 months, to measure the benefits of strength training and power training over not exercising.
Participants were divided evenly between women and men, aged between 65 and 84 years. Fifteen of them were quite elderly – over 75.
The seniors were basically fit but not super fit. They had no chronic illnesses or respiratory, musculoskeletal or neurological conditions, and were not overweight or obese. Some exercised regularly – swimming, walking or Pilates – but none had done any resistance training.
They were divided into three groups: power training, strength training and a control group, who did functional training.
Resistance Training Targets Major Muscles
Twice a week, the participants took an hour-long basic, machine-based resistance training program that targeted the major muscles of the upper and lower body. All training sessions were thoroughly supervised to promote motivation and correct technique.
“What we were looking at was how simple resistance training can improve muscle strength, power and functional performance,” Dr Henwood said.
“By building strength we are aiming to improve the quality of life of older people and allow them to maintain independence into later life.
“This type of training not only has significant physical benefits but has also been associated with a decreased risk of later life disease.”
The seniors used machine weights in the UQ gym to do chest press, supported row, biceps curl, leg press, leg curl, and leg extension.
The strength group worked at a slow and controlled pace lifting at a high intensity while the power group increased their lifts each set.
The control group did one day a week of power training, and on the other day did chair stands, stair climbing, chair dips, shoulder raises, walking exercises and calf raises.
After six months of training, participants were given a six month break, during which they could do any other exercise, but not resistance training. Then they had another three months training.
Older Exercisers Gained Most Benefits
The people over 75 showed the real benefits of resistance exercise, Dr Henwood said. “These individuals most often presented with the greatest physical and functional changes from the training.
“A few still attend the UQ gym; amazingly they are as functionally capable now as they were when the study finished 18 months ago.”
Bones Benefit from Weight Training
All participants underwent bone mineral density (BMD) scans before and after the training period, and again after six months without training.
Dr Henwood said that while the study wasn’t long enough to see significant changes in BMD, the training “had a non-significant but positive influence on BMD.
“Importantly, we saw no change during the six months without training, suggesting a long-term protective influence from this form of training.”
The results of the research were so successful they were adopted into the UQ Sport's AgeFIT program for elderly people.
Improving Health, Balance, Flexibility
Moderate to high intensity resistance training increases strength, power and endurance, improves body fat to muscle mass ratios, and increases capillary and mitochondrial density in the muscles, Dr Henwood said.
“Even if you start at 90, you will see a positive effect. It improves functional health, balance, flexibility and reduces the risk of falls.
“In addition, resistance training increases cardiac parameters, respiratory capacity and decreases symptoms of disease.
“I am a staunch believer that it is the answer to ensuring functional health far into the individual’s later years.”
See also: Getting Older People Walking
Exercise Best Falls Prevention Measure
Sue Cartledge - I'm a science, health, nutrition and lifestyle journalist, fascinated by the way the physical world operates in all its forms, and how ...
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