The purpose of this investigation was to identify the influence that sex, training intensity, and frequency have on long-term resistance exercise (RE) outcomes in older adults.

Methods

One-hundred eleven older adults (men: 41, women: 70) completed either: high-intensity RE 2d/week (HI-2D; n = 29), low-intensity RE 2d/week (LI-2D; n = 32), high-intensity RE 3d/week (HI-3D, n = 20), or low-intensity RE 3d/week (LI-3D, n = 30). HI protocols completed 3 sets of 8 repetitions with 80% one-repetition maximum (1-RM) while LI completed 3 sets of 16 repetitions with 40% 1-RM. Total and regional bone free lean body mass (BFLBM) were assessed via dual-energy x-ray absorptiometry and cross-sectional area (mCSA) of the rectus femoris.

Results

mCSA was the only muscle quantity parameter to increase (p = 0.043). Significant trial effects for upper body, lower body, and specific strength were observed (all p < 0.001). Significant sex × time interactions (p < 0.001) were observed for upper and lower body strength, however, men and women displayed similar increases in lower body (45.7 ± 29.6 vs 46.4 ± 34.9%), upper body (33.1 ± 21.0 vs 33.4 ± 24.7%), and specific strength (36.5 ± 28.5 vs 40.1 ± 28.7%). A group × time interaction for lower body strength indicated that at 20-weeks HI-2D and LI-3D displayed greater lower body strength than LI-2D (both p < 0.009), and at 40-weeks HI-2D, HI-3D, and LI-3D displayed significantly greater lower body strength than LI-2D (all p < 0.038).

Conclusions

These observations indicate that older men and women display similar long-term RE outcomes. Additionally, regardless of frequency or intensity, the current prescriptions were effective for increasing strength, however these data suggest HI-2D > LI-2D and LI-3D > LI-2D but similar outcomes among HI-2D, HI-3D, and LI-3D. The variety of effective RE approaches provides flexibility among older adults for selecting a lifestyle intervention that would be most sustainable.

中文翻译：

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性别，训练强度和频率对老年人进行40周抵抗运动的肌肉适应的影响

这项研究的目的是确定性别，训练强度和频率对老年人的长期抵抗运动（RE）结果的影响。

方法

一百一十一名老年人（男性：41岁，女性：70岁）完成以下一项任务：高强度RE 2d /周（HI-2D；n  = 29），低强度RE 2d /周（LI-2D；n  = 32 ），高强度RE 3d /周（HI-3D，n  = 20）或低强度RE 3d /周（LI-3D，n  = 30）。HI协议完成3组8次重复，最大重复次数为80％（1-RM），而LI完成3组16次重复，重复次数为40％1-RM。通过双能X线骨密度仪和股直肌的横截面积（mCSA）评估总和区域无骨瘦体重（BFLBM）。

结果

mCSA是唯一增加的肌肉量参数（p  = 0.043）。观察到对上半身，下半身和比强度的显着试验效果（所有p  <0.001）。上下肢 力量观察到显着的性别×时间交互作用（p <0.001），但是，男女在下半身（45.7±29.6 vs 46.4±34.9％），上半身（33.1±21.0 vs 33.4± 24.7％）和比强度（36.5±28.5 vs 40.1±28.7％）。较低的身体强度的组×时间交互作用表明，HI-2D和LI-3D在20周时显示出比LI-2D更低的身体强度（均p  <0.009），HI-2D，HI-3D在40周时显示出更低的身体强度。，并且LI-3D的身体力量明显低于LI-2D（所有p  <0.038）。

结论

这些观察表明，老年男性和女性表现出相似的长期RE结果。此外，无论频率或强度如何，目前的处方均可有效提高强度，但是这些数据表明HI-2D> LI-2D和LI-3D> LI-2D，但HI-2D，HI-3D和LI的结局相似-3D。各种有效的可再生能源方法为老年人提供了灵活性，可以选择最可持续的生活方式干预措施。