High-speed resistance training is more effective than low-speed resistance training to increase functional capacity and muscle performance in older women

• Published in: Experimental gerontology Vol. 58; pp. 51 - 57
• Main Authors: Ramírez-Campillo, Rodrigo, Castillo, Angélica, de la Fuente, Carlos I., Campos-Jara, Christian, Andrade, David C., Álvarez, Cristian, Martínez, Cristian, Castro-Sepúlveda, Mauricio, Pereira, Ana, Marques, Mário C., Izquierdo, Mikel
• Format: Journal Article
• Language: English
• Published: England Elsevier Inc 01.10.2014
• Subjects: Adaptation; Adaptation, Physiological; Age Factors; Aged; Aging; Female; Hand Strength; Health Status; Humans; Isometric Contraction; Middle Aged; Muscle, Skeletal - physiology; Power output; Quality of Life; Resistance training; Resistance Training - methods; Sex Factors; Time Factors; Treatment Outcome; Walking; Women; Women; Aging; Power output; Resistance training; Adaptation
• ISSN: 0531-5565; 1873-6815
• DOI: 10.1016/j.exger.2014.07.001

To examine the effects of 12weeks of high-speed resistance training (RT) versus low-speed RT on muscle strength [one repetition of maximum leg-press (1RMLP) and bench-press (1RMBP), plus dominant (HGd) and non-dominant maximum isometric handgrip], power [counter-movement jump (CMJ), ball throwing (BT) and 10-m walking sprint (S10)], functional performance [8-foot up-and-go test (UG) and sit-to-stand test (STS)], and perceived quality of life in older women. 45 older women were divided into a high-speed RT group [EG, n=15, age=66.3±3.7y], a low-speed RT group [SG, n=15, age=68.7±6.4y] and a control group [CG, n=15, age=66.7±4.9y]. The SG and EG were submitted to a similar 12-week RT program [3 sets of 8 reps at 40–75% of the one-repetition maximum (1<RM), CMJ and BT] using slow, controlled (3s) concentric muscle actions for the SG and using fast, explosive (<1s) concentric muscle actions for the EG (20% less work per exercise without CMJ and BT). Over the 12-week training period, both RT groups showed small to large clinically significant improvements in the dependent variables; however, a significant difference was found between the EG and SG for the performance changes in BT, S10 and UG (20% vs. 11%, p<0.05; 14% vs. 9%, p<0.05; 18% vs. 10%, p<0.01; respectively). No significant changes were observed for the CG. Both RT interventions are effective in improving functional capacity, muscle performance and quality of life in older women, although a high-speed RT program induces greater improvements in muscle power and functional capacity. •RT improves muscle performance and quality of life of older women.•High-speed RT induces higher increase in functional performance and muscle power.•RT improves performance relevant to daily life activities of older women.