# The Effects of Resistance Training Health as It relates to the Elderly Population

This is a critique of the research article "Muscle Strength and Fiber adaptations to a year long Resistance training program In Elderly Men and Women" by Gisela, Pyka, Elizabeth, Lindenberger, Susan, Charette, Robert, Marcus.(1994).

## What is the background to this research?

To study the effects resistance training plays in the lives of senior citizens, as well as to determine the optimal effects of training, hypertrophy and strength responses in older adults over a one year time span. 8 men and 17 women, with an average age of about 68 years of age were the subjects for reference being used throughout this study.

## Where is the research from?

Gisela, Pyka, Elizabeth, Lindenberger, Susan, Charette, and Robert, Marcus. Conducted this study on the 1st of January 1994, to observe the testable strength and muscular improvements in the target study group.
Of the authors involved, Charette and Marcus are very experienced the in scientific writing field, contributing to over 1500 combined publications respectively.

## What kind of research was this?

This research was conducted and utilized in hopes of improving the overall health status of elderly individuals, as well as to test and observe changes in muscular strength and size in this target population.

## What did the research involve?

Exercise groups and control groups were determined, the control groups instructions were very simple, do not start any fitness or exercise program whilst the study is being conducted ( over a time - frame of 30 weeks in which samples will be retrieved). The control group consisted of 3 non-exercisers, and they were asked to maintain they're usual activity patterns such as cooking, gardening etc.
The exercise group which consisted of 8 exercisers, were prescribed a variety of exercises to be performed (12) at a frequency of 3 times per week, working at an intensity of 75% of their 1-rep Max or (1RM) for 3 sets of 8 repetitions. Muscular biopsies were obtained during baseline measurements or pre-test, as well as follow-up biopsies at 15 weeks, and 30 weeks. The exercise group also tested their 1RM at baseline, 15 and 30 weeks.

## What were the basic results?

The Exercise group increased muscular strength, as well as the cross-sectional area of muscle fibers (type 1 and type 2) therefore increasing muscular strength overall, after only 15 weeks of resistance training. Strength increases were very rapid, however they began to slowly decline after 3 months of strength training. No observation of noticeable strength improvements were noted in the control group. The largest increases in strength occurred in the lower body, where the hip flexors and ex-tensors were noticeably drastic in improvement - up to 97% difference when compared to the control group. Other important results:
* Average Strength increase of approximately 30% In Hip ex-tensors
* Average Strength increase of approximately 97% In Hip flexors

## What conclusions can we take from this research?

From this study, it can be concluded that TMWS could be one way of increasing physical activity in sedentary occupations. The benefits could include weight loss, lower blood pressure and cholesterol to name a few. However, obesity is often contributed to by excess energy consumption in the diet, another issue that must be addressed. Therefore, future studies should incorporate diet modifications to see further results.

## Practical advice

These results conclude that the elderly population may positively benefit through the implementation of a regular resistance training program, under adequate supervision and progression. The increase in musculature, hypertrophy and strength are all important factors in the prevention of muscle atrophy, and falling in the elderly population.