Physical activity combined with resistance training reduces symptoms of frailty in older adults: A randomized controlled trial. Exercise dosing to retain resistance training adaptations in young and older adults. Randomized, four-arm, dose-response clinical trial to optimize resistance exercise training for older adults with age-related muscle atrophy A Comparison of High-Speed Power Training and Traditional Slow-Speed Resistance Training in Older Men and Women Aerobic Versus Resistance Training Effects on Health-Related Quality of Life, Body Composition, and Function of Older Adults Change in health-related quality of life and social cognitive outcomes in obese, older adults in a randomized controlled weight loss trial: Does physical activity behavior matter? Efficacy of whey protein supplementation on resistance exercise-induced changes in lean mass, muscle strength, and physical function in mobility-limited older adults. Influence of combined resistance training and healthy diet on muscle mass in healthy elderly women: a randomized controlled trial. The Effect of Moderate Resistance Strength Training and Detraining on Muscle Strength and Power in Older Men The effects of strength training on strength and health-related quality of life in older adult women. Upper extremity muscle volumes and functional strength after resistance training in older adults. Effects of resistance training and dietary changes on physical function and body composition in overweight and obese older adults. Protein supplementation before and after resistance training in older men Creatine supplementation and resistance training in vulnerable older women: A randomized double-blind placebo-controlled clinical trial Combined training enhances skeletal muscle mitochondrial oxidative capacity independent of age. Periodization Strategies in Older Adults: Impact on Physical Function and Health. Does high-intensity resistance training maintain bone mass during moderate weight loss in older overweight adults with type 2 diabetes? Concurrent cardiovascular and resistance training in healthy older adults. Time Course of Resistance Training–Induced Muscle Hypertrophy in the Elderly Pilot randomized controlled trial: elastic-resistance-training and lifestyle-activity intervention for sedentary older adults. Energy Cost of Single‐Set Resistance Training in Older Adults Effect of moderate intensity resistance training during weight loss on body composition and physical performance in overweight older adults Effects of an omnivorous diet compared with a lactoovovegetarian diet on resistance-training-induced changes in body composition and skeletal muscle in older men.
INTRODUCTION Increased physical activity ( PA ) is a crucial factor in the prevention of physical deterioration , and resistance training ( RT ) is also a common and effective intervention for older adults . However , the effects of PA as an adjunct to RT on frailty status remains unclear ; therefore , we clarified the effect of a PA intervention with feedback , as an adjunct to resistance strength training , on the physical and mental outcomes of frail older adults . MATERIAL S AND METHODS We employed a r and omized controlled trial . Community-dwelling frail older adults in Japan were recruited to participate . Forty-one participants ( mean age 81.5 ) were r and omly assigned to engage in a resistance training with PA ( RPA group ) or RT group for six months . Frailty status and frailty scores , which were measured according to the Cardiovascular Health Study criteria -muscle strength , mobility , instrumental activities of daily living , and health-related quality of life-were assessed . RESULTS Participants in the RPA group exhibited a significant increase in light-intensity PA , the number of steps taken daily ( p < 0.05 ) , and lower-limb muscle strength ( p < 0.05 ) and a significant decrease in frailty scores . However , pre- and postintervention frailty status , instrumental activities of daily living , and health-related quality of life did not differ significantly . CONCLUSIONS Implementation of a PA intervention as an adjunct to RT is feasible , as it reduced frailty scores and increased lower-limb muscle strength and mobility in older adults with frailty symptoms UNLABELLED Resistance training ( RT ) is a proven sarcopenia countermeasure with a high degree of potency . However , sustainability remains a major issue that could limit the appeal of RT as a therapeutic approach without well-defined dosing requirements to maintain gains . PURPOSE To test the efficacy of two maintenance prescriptions on muscle mass , myofiber size and type distribution , and strength . We hypothesized the minimum dose required to maintain RT-induced adaptations would be greater in the old ( 60 - 75 yr ) versus young ( 20 - 35 yr ) . METHODS Seventy adults participated in a two-phase exercise trial that consisted of RT 3 d·wk for 16 wk ( phase 1 ) followed by a 32-wk period ( phase 2 ) with r and om assignment to detraining or one of two maintenance prescriptions ( reducing the dose to one-third or one-ninth of that during phase 1 ) . RESULTS Phase 1 result ed in expected gains in strength , myofiber size , and muscle mass along with the typical IIx-to-IIa shift in myofiber-type distribution . Both maintenance prescriptions preserved phase 1 muscle hypertrophy in the young but not the old . In fact , the one-third maintenance dose led to additional myofiber hypertrophy in the young . In both age groups , detraining reversed the phase 1 IIx-to-IIa myofiber-type shift , whereas a dose response was evident during maintenance training with the one-third dose better maintaining the shift . Strength gained during phase 1 was largely retained throughout detraining with only a slight reduction at the final time point . CONCLUSIONS We conclude that older adults require a higher dose of weekly loading than the young to maintain myofiber hypertrophy attained during a progressive RT program , yet gains in specific strength among older adults were well preserved and remained at or above levels of the untrained young Purpose : The myriad consequences of age‐related muscle atrophy include reduced muscular strength , power , and mobility ; increased risk of falls , disability , and metabolic disease ; and compromised immune function . At its root , aging muscle atrophy results from a loss of myofibers and atrophy of the remaining type II myofibers . The purpose of this trial ( NCT02442479 ) was to titrate the dose of resistance training ( RT ) in older adults in an effort to maximize muscle regrowth and gains in muscle function . Methods : A r and omized , four‐arm efficacy trial in which four , distinct exercise prescriptions varying in intensity , frequency , and contraction mode/rate were evaluated : ( 1 ) high‐resistance concentric‐eccentric training ( H ) 3 d/week ( HHH ) ; ( 2 ) H training 2 d/week ( HH ) ; ( 3 ) 3 d/week mixed model consisting of H training 2 d/week separated by 1 bout of low‐resistance , high‐velocity , concentric only ( L ) training ( HLH ) ; and ( 4 ) 2 d/week mixed model consisting of H training 1 d/week and L training 1 d/week ( HL ) . Sixty‐four r and omized subjects ( 65.5 ± 3.6 y ) completed the trial . All participants completed the same 4 weeks of pre‐training consisting of 3 d/week followed by 30 weeks of r and omized RT . Results : The HLH prescription maximized gains in thigh muscle mass ( TMM , primary outcome ) and total body lean mass . HLH also showed the greatest gains in knee extension maximum isometric strength , and reduced cardiorespiratory dem and during steady‐state walking . HHH was the only prescription that led to increased muscle expression of pro‐inflammatory cytokine receptors and this was associated with a lesser gain in TMM and total body lean mass compared to HLH . The HL prescription induced minimal muscle regrowth and generally lesser gains in muscle performance vs. the other prescriptions . Major conclusions : The HLH prescription offers distinct advantages over the other doses , while the HL program is subpar . Although limited by a relatively small sample size , we conclude from this r and omized dose‐response trial that older adults benefit greatly from 2 d/week high‐intensity RT , and may further benefit from inserting an additional weekly bout of low‐load , explosive RT . Trial registration : Clinical Trials.gov NCT02442479 HighlightsHLH maximized gains in thigh muscle mass and total body lean mass . HLH induced the greatest gains in knee extension maximum isometric strength .  HLH reduced cardiorespiratory dem and during steady‐state walking . HHH led to increased muscle expression of pro‐inflammatory cytokine receptors . The HL prescription induced minimal muscle regrowth and lesser gains in performance Sayers , SP and Gibson , K. A comparison of high-speed power training and traditional slow-speed resistance training in older men and women . J Strength Cond Res 24(12 ) : 3369 - 3380 , 2010-Muscle power , the product of force × velocity , is a critical determinant of function in older adults . Resistance training ( RT ) at high speed has been shown to improve peak muscle power in this population ; however , different functional tasks may benefit from the improvement of power at values other than “ peak ” values , for example , tasks that require a greater velocity component or a greater force component . This study compared the effect of high-speed RT on muscle performance ( peak power [ PP ] and its components [ PP force and PP velocity ] and overall peak velocity [ VEL ] ) across a broad range of external resistances . Thirty-eight older men and women were r and omized  to high-speed power training at 40 % of the 1-repetition maximum ( 1RM ) ( n = 13 [ 74.1 ± 6.4 years ] ) ; traditional RT at 80 % 1RM ( n = 13 [ 70.1 ± 7.0 years ] ) ; or control ( n = 12 [ 72.8 ± 4.1 years ] ) . Measures of muscle performance were obtained at baseline and after the 12-week training intervention . Muscle power and 1RM strength improved similarly with both high-speed and traditional slow-speed RT . However , speed-related muscle performance characteristics , PP velocity and overall VEL , were most positively impacted by high-speed power training , especially at lower external resistances . Because gains in speed-related measures with high-speed training compared to traditional RT do not come at the expense of other muscle performance outcomes , we recommend using an RT protocol in older adults that emphasizes high-speed movements at low external resistances This study aim ed to investigate the effects of training on health-related quality of life ( HRQoL ) , body composition , and function in older adults . Fifty participants were r and omized into aerobic training ( AT—70%-80 % HRreserve ) , resistance training ( RT—80 % 1RM ) , or controls . They had HRQoL , body composition , and function assessed before and after 8 months . Training groups reduced body fat , increased performance in the stair ascent , 8-ft up- and -go and sit-to-st and five-times tests , and improved their physical component score ( PCS ; p ≤ .03 ) . AT increased performance in the 6MWT test , and improved general and mental health ( MH ) domains when compared to controls ( p < .01 ) . Finally , changes in stair ascent were associated with changes in bodily pain , MH , and mental component score ( p ≤ .04 ) , while changes in h and grip strength were associated with changes in physical role and MH ( p = .03 ) . AT and RT were effective interventions for decreasing body fat and improving functionality and the PCS in older adults This article compared the effect of dietary weight loss administered alone ( WL ) or in combination with aerobic training ( WL + AT ) or resistance training ( WL + RT ) on health related quality of life , walking self-efficacy , stair climb self-efficacy , and satisfaction with physical function in older adults with cardiovascular disease or the metabolic syndrome . Participants ( N = 249 ; Mage = 66.9 ) engaged in baseline assessment s and were r and omly assigned to one of three interventions , each including a 6-month intensive phase and a 12-month follow-up . Those in WL + AT and WL + RT engaged in 4 days of exercise training weekly . All participants engaged in weekly group behavioral weight loss sessions with a goal of 7–10 % reduction in body weight . Participants in WL + AT and WL + RT reported better quality of life and satisfaction with physical function at 6- and 18-months relative to WL . At month 6 , WL + AT reported greater walking self-efficacy relative to WL + RT and WL , and maintained higher scores compared to WL at month 18 . WL + AT and WL + RT reported greater stair climbing efficacy at month 6 , and WL + RT remained significantly greater than WL at month 18 . The addition of either AT or RT to WL differentially improved HRQOL and key psychosocial outcomes associated with maintenance of physical activity and weight loss . This underscores the important role of exercise in WL for older adults , and suggests health care providers should give careful consideration to exercise mode when design ing interventions BACKGROUND Whey protein supplementation may augment resistance exercise-induced increases in muscle strength and mass . Further studies are required to determine whether this effect extends to mobility-limited older adults . The objectives of the study were to compare the effects of whey protein concentrate ( WPC ) supplementation to an isocaloric control on changes in whole-body lean mass , mid-thigh muscle cross-sectional area , muscle strength , and stair-climbing performance in older mobility-limited adults in response to 6 months of resistance training ( RT ) . METHODS Eighty mobility-limited adults aged 70 - 85 years were r and omized to receive WPC ( 40g/day ) or an isocaloric control for 6 months . All participants also completed a progressive high-intensity RT intervention . Sample sizes were calculated based on the primary outcome of change in whole-body lean mass to give 80 % power for a 0.05-level , two-sided test . RESULTS Lean mass increased 1.3 % and 0.6 % in the WPC and control groups , respectively . Muscle cross-sectional area was increased 4.6 % and 2.9 % in the WPC and control groups , respectively , and muscle strength increased 16%-50 % in WPC and control groups . Stair-climbing performance also improved in both groups . However , there were no statistically significant differences in the change in any of these variables between groups . CONCLUSIONS These data suggest that WPC supplementation at this dose does not offer additional benefit to the effects of RT in mobility-limited older adults The delivery of efficient nonpharmacological treatment to prevent the loss of muscle mass in older adults is a major challenge , and information on the combined effects of training and diet is particularly important . Here we aim ed to evaluate the effects of 24 wk of resistance training combined with a healthy dietary approach ( n-6/n-3 ratio < 2 ) in a population of healthy and physically active older women ( 65 - 70 years ) . The three-armed r and omized controlled trial included a resistance training + healthy diet group ( RT-HD ) , a resistance training group ( RT ) , and controls ( CON ) . All subjects included in the study were physically active and had low levels of serum inflammatory markers . In accordance with the dietary goals , the  n-6/n-3 ratio dietary intake significantly decreased only in RT-HD by 42 % . An increase in 1 repetition maximum in leg extension occurred in RT ( + 20.4 % ) and RT-HD ( + 20.8 % ) , but not in CON . Interestingly , leg lean mass significantly increased only in RT-HD ( + 1.8 % ) . While there were no changes in serum C-reactive protein and IL-6 levels , a significant decrease in serum level of the pro-inflammatory precursor arachidonic acid ( -5.3 ± 9.4 % ) together with an increase in serum n-3 docosahexaenoic acid ( + 8.3 % ) occurred only in RT-HD . Altogether , this study demonstrates that the effects of resistance training on muscle mass in healthy older adults can be optimized by the adoption of a healthy diet Purpose : The purpose of the present study was to evaluate the effects of 10 weeks of moderate resistance strength training followed by 6 weeks of detraining on muscle strength and jump performance in healthy , moderately active , older men , aged 61 ‐ 75 years ( mean age 68 ± 5 years ) . Methods : Subjects were r and omly assigned to a moderate resistance strength training group ( RT , n=9 ) , or to a control group ( C , n=9 ) . The RT group trained upper and lower body muscle groups at 60 % of 1‐Repetition Maximum ( 1‐RM ) , 3 times per week for 12 weeks . Both groups were evaluated in the 1‐RM knee extension and flexion strength , squat jump ( SJ ) , and countermovement jump ( CMJ ) height before and after the training period . In addition , the RT group was evaluated in the same measurements after 6 weeks of detraining . Results : After the training period , RT improved significantly ( p < 0.001 ) the 1‐RM knee extension ( 32 % ) and flexion ( 28 % ) strength , SJ ( 39 % ) , and CMJ ( 31 % ) height . Significant reductions were observed in 1‐RM lower body strength , SJ , and CMJ height by approximately 15 % , after the detraining period . Conclusions : Muscle strength and vertical jump performance improved after short‐term moderate resistance strength training . A short‐term detraining period affects the muscle strength and power in older adults , but the neuromuscular function does not return to pretraining levels . This suggests that the continuation of a strength training program is essential for the maintenance of muscle strength , functional performance , and independence in older adults The short-term effects of an accessible exercise intervention on the strength and health-related quality of life ( HRQOL ) among older adult women were evaluated . We conducted an 8-week resistance training intervention utilizing elastic b and s in 62 community-dwelling women with a mean age of 68 years . Participants were r and omly assigned to either an exercise or a control group . Pre- and postintervention assessment s included strength tests and HRQOL . Results revealed significant increases in three major muscles compared to the control group . However , there were no significant changes on either mental or physical health functioning . The elastic b and s provide older adult women with an inexpensive , practical exercise program that effectively increases strength within 8 weeks but may have little effect on self-reported HRQOL Aging leads to a decline in strength and an associated loss of independence . The authors examined changes in muscle volume , maximum isometric joint moment , functional strength , and 1-repetition maximum ( 1RM ) after resistance training ( RT ) in the upper extremity of older adults . They evaluated isometric joint moment and muscle volume as predictors of functional strength . Sixteen healthy older adults ( average age 75 ± 4.3 yr ) were r and omized  to a 6-wk upper extremity RT program or control group . The RT group increased 1RM significantly ( p < .01 for all exercises ) . Compared with controls , r and omization to RT led to greater functional pulling strength ( p = .003 ) , isometric shoulder-adduction moment ( p = .041 ) , elbow-flexor volume ( p = .017 ) , and shoulder-adductor volume ( p = .009 ) . Shoulder-muscle volumes and isometric moments were good predictors of functional strength . The authors conclude that shoulder strength is an important factor for performing functional reaching and pulling tasks and a key target for upper extremity RT interventions BACKGROUND Community-based interventions that incorporate resistance training ( RT ) and dietary changes have not been extensively studied in overweight and obese older adults . The purpose of this investigation was to determine the effects of a community-based RT and dietary intervention on physical function and body composition in overweight and obese older adults . METHODS Ninety-five overweight and obese ( BMI = 33.4±4.0 kg/m2 ) older adults aged 55 - 80 years completed an 8-week RT and dietary intervention at 4 Rhode Isl and senior centers . Participants performed RT twice-weekly using resistance tubing , dumbbells , and ankle weights . Participants also attended 1 weekly dietary counseling session on a modified Dietary Approaches to Stop Hypertension diet . Outcome measurements included anthropometrics , body composition , and physical function . RESULTS There were small changes in body mass ( -1.0±1.8 kg , P<.001 ) , waist circumference ( -5.2±3.8 cm , P<.001 ) , and percent body fat ( -0.5±1.4 % , P<.001 ) . In addition , significant improvements were observed in knee extensor torque ( + 7.9±19.1 N-m , P<.001 ) , h and grip strength ( + 1.2±2.5 kg , P<.001 ) , and 8-foot up- and -go test time ( -0.56±0.89 s , P<.001 ) . CONCLUSION Community-based RT and dietary modifications can improve body composition , muscle strength , and physical function in overweight and obese older adults . Future investigations should determine if this intervention is effective for long-term changes We determined the effects of protein supplementation immediately before ( PRO-B ) and after ( PRO-A ) resistance training  ( RT ; 12 weeks ) in older men ( 59–76 years ) , and whether this reduces deficits in muscle mass and strength compared to younger men ( 18–40 years ) . Older men were r and omized to PRO-B ( 0.3 g/kg protein before RT + placebo after RT , n=9 ) , PRO-A ( placebo before + protein after RT , n=10 ) , or PLA ( placebo before and after RT , n=10 ) . Lean tissue mass , muscle thickness of the elbow , knee , and ankle flexors and extensors , and leg and bench press strength were measured before and after RT and compared to data bases of younger subjects ( n=22–60 ) . Myofibrillar protein degradation ( 3-methylhistidine ) and bone resorption ( cross-linked N-telopeptides ) were also measured before and after RT . Lean tissue mass , muscle thickness ( except ankle dorsi flexors ) , and strength increased with training ( P<0.05 ) , with little difference between groups . There were no changes in 3-methylhistidine or cross-linked N-telopeptides . Before RT , all measures were lower in the older compared to younger groups ( P<0.05 ) , except for elbow extensor muscle thickness . Following training , muscle thickness of the elbow flexors and ankle dorsi flexors and leg press strength were no longer different than the young , and elbow extensor muscle thickness was greater in the old men ( P<0.05 ) . Supplementation with protein before or after training has no effect on muscle mass and strength in older men . RT was sufficient to overcome deficits in muscle size of the elbow flexors and ankle dorsi flexors and leg press strength in older compared to younger men This study aim ed to examine the efficacy of creatine supplementation , associated or not with resistance training , in vulnerable older women . A 24-week , double-blind , r and omized , placebo-controlled trial was performed . Sixty subjects were assigned to compose the following groups : placebo ( PL ) , creatine supplementation ( CR ) , placebo with resistance training ( PL+RT ) , and creatine supplementation with resistance training ( CR+RT ) . The subjects were assessed at baseline and after 24weeks . The primary outcome was muscle strength , as assessed by one-repetition maximum ( 1-RM ) tests . Secondary outcomes included appendicular lean mass , bone mass , biochemical bone markers , and physical function tests . The changes in 1-RM leg press were significantly greater in the CR+RT group ( + 19.9 % ) than in the PL ( + 2.4 % ) and the CR groups ( + 3.7 % ) , but not than in the PL+RT group ( + 15 % ) ( p=0.002 , p=0.002 , and p=0.357 , respectively ) . The CR+RT group showed superior gains in 1-RM bench press ( + 10 % ) when compared with all the other groups ( p≤0.05 ) . The CR+RT group ( + 1.31 % ) showed greater appendicular lean mass accrual than the PL ( -1.2 % ) , the CR ( + 0.3 % ) , and the PL+RT groups ( -0.2 % ) ( p≤0.05 ) . The CR and the PL+RT groups experienced comparable gains in appendicular lean mass ( p=0.62 ) , but superior to those seen in the PL group . Changes in fat mass , bone mass and serum bone markers did not significantly differ between the groups ( p>0.05 ) . In conclusion , creatine supplementation combined with resistance training improved appendicular lean mass and muscle function , but not bone mass , in older vulnerable women . Clinical trials.gov : NCT01472393 CONTEXT Skeletal muscle from sedentary older adults exhibits reduced mitochondrial abundance and oxidative capacity . OBJECTIVE The primary objective was to determine whether 8 weeks of combined training ( CT ) has a more robust effect than endurance training ( ET ) or resistance training ( RT ) on mitochondrial physiology in healthy young ( 18 - 30 years ) and older ( ≥ 65 years ) adults . INTERVENTION Thirty-four young and 31 older adults were r and omly assigned to 8 weeks of ET , RT , and control/CT .  Control subjects completed 8 weeks of no exercise ( control ) followed by 8 weeks of CT  . Body composition , skeletal muscle strength , and peak oxygen uptake were measured before and after the intervention . Vastus lateralis muscle biopsy sample s were obtained before and 48 hours after the intervention . Mitochondrial physiology was evaluated by high-resolution respirometry and expression of mitochondrial proteins and transcription factors by quantitative PCR and immunoblotting . RESULTS ET and CT significantly increased oxidative capacity and expression of mitochondrial proteins and transcription factors . All training modalities improved body composition , cardiorespiratory fitness , and skeletal muscle strength . CT induced the most robust improvements in mitochondria-related outcomes and physical characteristics despite lower training volumes for the ET and RT components . Importantly , most of the adaptations to training occurred independent of age . CONCLUSION Collectively , these results demonstrate that both ET and CT increase muscle mitochondrial abundance and capacity although CT induced the most robust improvements in the outcomes measured . In conclusion , CT provides a robust exercise regimen to improve muscle mitochondrial outcomes and physical characteristics independent of age PURPOSE This study compared the effect of periodized versus nonperiodized ( NP ) resistance training ( RT ) on physical function and health outcomes in older adults . METHODS Forty-one apparently healthy untrained older adults ( women = 21 , men = 20 ; 70.9 ± 5.1 yr ; 166.3 ± 8.2 cm ; 72.9 ± 13.4 kg ) were recruited and r and omly stratified to a NP , block periodized , or daily undulating periodized training group . Outcome measures were assessed at baseline and after a 22-wk × 3 d·wk RT intervention , including ; anthropometrics , body composition , blood pressure and biomarkers , maximal strength , functional capacity , balance confidence , and quality of life . RESULTS Thirty-three subjects satisfied all study requirements and were included in analyses ( women = 17 , men = 16 ; 71.3 ± 5.4 yr ; 166.3 ± 8.5 cm ; 72.5 ± 13.7 kg ) . The main finding was that all three RT models produced significant improvements in several physical function and physiological health outcomes , including ; systolic blood pressure , blood biomarkers , body composition , maximal strength , functional capacity and balance confidence , with no between-group differences . CONCLUSIONS Periodized RT , specifically block periodization and daily undulating periodized , and NP RT are equally effective for promoting significant improvements in physical function and health outcomes among apparently healthy untrained older adults . Therefore , periodization strategies do not appear to be necessary during the initial stages of RT in this population . Practitioners should work toward increasing RT participation in the age via feasible and efficacious interventions targeting long-term adherence in minimally supervised setting The aim was to investigate whether the addition of supervised high intensity progressive resistance training to a moderate weight loss program ( RT+WLoss ) could maintain bone mineral density ( BMD ) and lean mass compared to moderate weight loss ( WLoss ) alone in older overweight adults with type 2 diabetes . We also investigated whether any benefits derived from a supervised RT program could be sustained through an additional home-based program . This was a 12-month trial in which 36 sedentary , overweight adults aged 60 to 80 years with type 2 diabetes were r and omized to either a supervised gymnasium-based RT+WLoss or WLoss program for 6 months ( phase 1 ) . Thereafter , all participants completed an additional 6-month home-based training without further dietary modification ( phase 2 ) . Total body and regional BMD and bone mineral content ( BMC ) , fat mass ( FM ) and lean mass ( LM ) were assessed by DXA every 6 months . Diet , muscle strength ( 1-RM ) and serum total testosterone , estradiol , SHBG , insulin and IGF-1 were measured every 3 months . No between group differences were detected for changes in any of the hormonal parameters at any measurement point . In phase 1 , after 6 months of gymnasium-based training , weight and FM decreased similarly in both groups ( P<0.01 ) , but LM tended to increase in the RT+WLoss ( n=16 ) relative to the WLoss ( n=13 ) group [ net difference ( 95 % CI ) , 1.8 % ( 0.2 , 3.5 ) , P<0.05 ] . Total body BMD and BMC remained unchanged in the RT+WLoss group , but decreased by 0.9 and 1.5 % , respectively , in the WLoss group ( interaction , P<0.05 ) . Similar , though non-significant , changes were detected at the femoral neck and lumbar spine ( L2-L4 ) . In phase 2 , after a further 6 months of home-based training , weight and FM increased significantly in both the RT+WLoss ( n=14 ) and WLoss ( n=12 ) group , but there were no significant changes in LM or total body or regional BMD or BMC in either group from 6 to 12 months . These results indicate that in older , overweight adults with type 2 diabetes , dietary modification should be combined with progressive resistance training to optimize the effects on body composition without having a negative effect on bone health PURPOSE The recommendations for exercise training and physical activity for older adults include cardiovascular and resistance training components ( CVT and RT , respectively ) . The purpose of the present investigation was to compare the fitness benefits of concurrent CVT and RT with those attained through an equivalent duration of CVT or RT alone . METHODS Thirty-six participants ( ages 60 - 84 ) were assigned to a control group or to one of three exercise treatment groups . The treatment groups exercised three times per week for 12 wk using RT ( N = 11 ) , CVT ( N = 10 ) , or CVT and RT ( BOTH , N = 9 ) . Pre- and post-training , participants performed a submaximal exercise test ( GXT ) , five repetition-maximum strength tests ( 5RM ) , and the AAHPERD functional fitness test for older adults . RESULTS All exercise treatment groups revealed lower resting heart rate and rate-pressure product ; lower exercise diastolic blood pressure and rating of perceived exertion ; increased GXT duration ; increased leg , back , and shoulder 5RM scores ; and improved AAHPERD flexibility , coordination , and cardiovascular endurance scores . The exercise treatment groups responded differently on the following : RT and BOTH enhanced arm and chest strength more than CVT ; and BOTH enhanced AAHPERD strength and agility scores more than CVT or RT . CONCLUSIONS Concurrent CVT and RT is as effective in eliciting improvements in cardiovascular fitness and 5RM performance as CVT or RT , respectively . Moreover , incorporating both CVT and RT in exercise programs for older adults may be more effective in optimizing aspects of functional fitness than programs that involve only one component Abstract Lix and rão , ME , Damas , F , Chacon-Mikahil , MPT , Cavaglieri , CR , Ugrinowitsch , C , Bottaro , M , Vechin , FC , Conceição , MS , Berton , R , and Libardi , CA . Time course of resistance training – induced muscle hypertrophy in the elderly . J Strength Cond Res 30(1 ) : 159–163 , 2016—Extended periods of resistance training ( RT ) induce muscle hypertrophy . Nevertheless , to date , no study has investigated the time window necessary to observe significant changes in muscle cross-sectional area ( CSA ) in older adults . Therefore , this study investigated the time course of muscle hypertrophy after 10 weeks ( 20 sessions ) of RT in the elderly . Fourteen healthy older subjects were r and omly allocated in either the RT ( n : 6 ) or control group ( n : 8) . The RT was composed of 4 sets × 10 repetitions ( 70–80 % 1 repetition maximum [ 1RM ] ) in a leg press machine . The time course of vastus lateralis muscle hypertrophy ( CSA ) was assessed on a weekly basis by mode-B ultrasonography . Leg press muscle strength was assessed by dynamic 1RM test . Our results demonstrated that the RT group increased leg press 1RM by 42 % ( p ⩽ 0.05 ) after 10 weeks of training . Significant increases in vastus lateralis muscle CSA were observed only after 18 sessions of training ( 9 weeks ; p ⩽ 0.05 ; 7.1 % ) . In conclusion , our training protocol promoted muscle mass accrual in older subjects , and this was only observable after 18 sessions of RT ( 9 weeks ) The aim of this study was to determine the efficacy and feasibility of a resistance-training ( RT ) and lifestyle-activity program for sedentary older adults . Eligible participants ( N = 44 ) were r and omized to an 8-wk intervention or a control group . The primary outcome was lower body muscle strength , and participants completed a range of secondary outcomes . There was a significant group-by-time interaction for lower body muscle strength ( difference = 3.9 repetitions [ reps ] , 95 % CI = 2.0 - 5.8 reps ; p < .001 ; d = 1.0 ) . Changes in secondary outcomes were generally small and not statistically significant . Attendance and program satisfaction were both high . A combined elastic-tubing RT and lifestyle-activity program delivered in the community setting is an efficacious and feasible approach to improve health in sedentary older adults & NA ; Phillips , W.T. , and J.R. Ziuraitis . Energy cost of single‐set resistance training in older adults . J. Strength Cond . Res . 18(3):606–609 . 2004.—The purpose of this study was ( a ) to assess the intensity and energy cost of a single‐set resistance training ( RT ) protocol as recommended by the recent American College of Sports Medicine ( ACSM ) guidelines for older adults and ( b ) to compare obtained values to those recently reported as eliciting health benefits via endurance‐based physical activity ( PA ) . Five males and 5 females ( 73.1 ± 5.5 years ) performed 1 set of 15 repetitions of 8 RT exercises while connected to a portable metabolic unit ( CosMed K4b2 ) . The RT intensity ( metabolic equivalents [ METs ] ) was 3.3 ± 0.7 ( males ) and 3.0 ± 0.6 ( females ) . Energy cost ( kcal ) was 84.2 ± 14.6 ( males ) and 69.7 ± 17.4 ( females ) . We conclude that a single‐set 8‐exercise RT protocol may be a feasible alternative for achieving moderate intensity ( 3–6 METs ) for older adults but that additional sets and /or repetitions appear to be necessary to accumulate moderate amounts ( 150–200 kcal ) of PA The impact of resistance training has not been thoroughly examined in overweight older adults undergoing weight loss . Subjects ( n = 27 ) were overweight and obese ( BMI 31.7 ± 3.6 kg/m2 ) older ( age 67 ± 4 years ) adults and were r and omized into either a 10-week Dietary Approaches to Stop Hypertension for weight loss diet ( DASH , n = 12 ) or DASH plus moderate intensity resistance training ( DASH-RT , n = 15 ) . Outcomes included weight loss , total body and mid-thigh composition , muscle and physical function . There were no significant weight loss differences between the DASH-RT and DASH groups ( −3.6 ± 0.8 vs. −2.0 ± 0.9 % , p = 0.137 ) . The DASH-RT group had a greater reduction in body fat than the DASH group ( −4.1 ± 0.9 vs. −0.2 ± 1.0 kg , p = 0.005 ) . The DASH-RT group had greater changes in lean mass ( + 0.8 ± 0.4 vs. −1.4 ± 0.4 kg , p = 0.002 ) and strength ( + 60 ± 18 vs. −5 ± 9 N , p = 0.008 ) than the DASH group . There were favorable changes in mid-thigh composition variables in the DASH-RT group that were different than the lack of changes observed in the DASH group , except for intermuscular adipose tissue . Both groups experienced decreases in 400-m walk times showed ( DASH −36 ± 11 s , DASH-RT −40 ± 7 s ) with no differences between groups . Moderate intensity resistance training  during weight loss appears to improve fat mass and thigh composition , but weight loss only does not . However , global measures of physical functioning may improve with a weight loss-only program BACKGROUND Very limited data suggest that meat consumption by older people may promote skeletal muscle hypertrophy in response to resistance training ( RT ) . OBJECTIVE The objective of this study was to assess whether the consumption of an omnivorous ( meat-containing ) diet would influence RT-induced changes in whole-body composition and skeletal muscle size in older men compared with a lactoovovegetarian ( LOV ) ( meat-free ) diet . DESIGN Nineteen men aged 51 - 69 y participated in the study . During a 12-wk period of RT , 9 men consumed their habitual omnivorous diets , which provided approximately 50 % of total dietary protein from meat sources ( beef , poultry , pork , and fish ) ( mixed-diet group ) . Another 10 men were counseled to self-select an LOV diet ( LOV-diet group ) . RESULTS Maximal strength of the upper- and lower-body muscle groups that were exercised during RT increased by 10 - 38 % ( P < 0.001 ) , independent of diet . The RT-induced changes in whole-body composition and skeletal muscle size differed significantly between the mixed- and LOV-diet groups ( time-by-group interactions , P < 0 . 05 ) . With RT , whole-body density , fat-free mass , and whole-body muscle mass increased in the mixed diet group but decreased in the LOV- diet group . Type II muscle fiber area of the vastus lateralis muscle increased with RT for all men combined ( P < 0.01 ) , and the increase tended to be greater in the mixed-diet group ( 16.2 + /- 4.4 % ) than in the LOV diet group ( 7.3 + /- 5.1 % ) . Type I fiber area was unchanged with RT in both diet groups . CONCLUSION Consumption of a meat-containing diet contributed to greater gains in fat-free mass and skeletal muscle mass with RT in older men than did an LOV diet
Among the physical health measures , RT had the largest effect on body pain ( ES=0.81 , 95 % CI : 0.26 - 1.35 , I2=85.9).Initially , RT did not significantly affect measures of emotional role function , social function or physical role function .
However , after removing a single study , RT significantly increased all HRQOL measures .
Conclusion : The meta-analytic evidence presented in this research clearly supports the promotion of RT in improving HRQOL in older adults
Background : Resistance training ( RT ) is recommended as part of our national physical activity guidelines which includes working all major muscle groups on two or more days a week .
Older adults can gain many health benefits from RT , such as increased muscle strength , increased muscle mass , and maintenance of bone density .
Additionally , certain dimensions of health-related quality of life ( HRQOL ) have been shown to improve in older adults due to RT intervention .
The purpose of this study was to use systematic review and meta-analytic techniques to examine the effect of RT on HRQOL in older adults .