Effects of a four-exercise resistance training protocol on functional parameters in sedentary elderly women
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Aging is related to negative changes in muscle strength and consequent impairment in daily activities. A number of studies have demonstrated that resistance training (RT) is promising for disease prevention and rehabilitation in this population.
The objective of the present study was to investigate the effects of a four-exercise RT protocol on the functional parameters of sedentary elderly women.
The study sample consisted of 29 elderly women (aged 68.4 ± 5.2 years). Before and after 10 weeks of RT, the following evaluations were performed: 10-m walking, standing up from the sitting position five times, standing up from the sitting position for 30 s, standing up from the ventral decubitus position, standing up from a chair and walking inside the house, and dressing and undress a t-shirt. RT was performed for 10 weeks (2 times per week with a rest interval of 48 h between each session). The protocol consisted of performing leg press at 45°, seated row, leg curl and bench press alternated by segment, performed with a 2-min rest interval between sets and exercises.
Significant improvements were found for the following tests: 10-m walking (6.5 ± 1.2 vs. 5.8 ± 1.1 s; p = 0.001), standing up from the sitting position (8.6 ± 2.3 vs. 6.9 ± 1.4 s; p = 0.001), 30-s chair-stand (19.5 ± 5.0 vs. 23.8 ± 5.3 repetitions; p = 0.001), dressing and undressing a t-shirt (9.7 ± 1.8 vs. 9.0 ± 1.9 s; p = 0.025), standing up from the ventral decubitus position (3.6 ± 1.0 vs. 3.3 ± 0.9 s; p = 0.003) of elderly.
The four-exercise RT protocol was effective in improving functional parameters in the present study sample.
KeywordsAging Activities of daily living Physical function Health Exercise
The authors are grateful to the volunteers who participated in this study.
Compliance with ethical standards
Conflict of interest
The authors declare that they have no conflict of interest.
Research involving human participants and/or animals
All procedures performed in studies involving human participants were in accordance with the ethical standards of the institutional and/or national research committee and with the 1964 Helsinki declaration and its later amendments or comparable ethical standards.
Informed consent was obtained from all individual participants included in the study.
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