Optimal load of resistance training and its acute effects on functional tasks in older adults
DOI:
https://doi.org/10.47197/retos.v67.114504Keywords:
Old, Strength training, Intensity, Functionality, Mobility, Physical independence, Physical strainAbstract
Introduction: Optimizing strategies to counteract the aging-typical loss of functionality and improve the quality of life is of the utmost importance in life science. Resistance training (RT) may emerge as an important tool targeting functionality in old age. It is unclear however the role of load in the acute effects of RT on the functionality of older adults. Objective: To identify the optimal load of RT and its acute effects on functional tasks in older adults. Methodology: 35 older adults (65-75 years old) voluntarily participated in this study. Repetition maximum (RT) was estimated by dynamic maximal strength via leg extension, leg curl, squat hack, and calves on leg press exercises. Subsequently, once per week, in a random order, participants performed a session of RT with 40%-50%-60%-70%-80%1RM. Functional mobility was assessed via the Time Up and Go (TUG) test at the beginning, immediately after (acute moment), and 20 minutes after (subacute moment) RT. Results: For the acute moment, the percentages of 40% and 50% 1RM showed better performance than the other loads (all p=<0,001), an average of 5,8% and 6,8%, respectively. For the subacute moment, 40% and 50% 1RM indicated better performance when compared with the other loads (all p<0,001), showing an average of 20,76% of better performance with these loads.Conclusions: Loads of 40%-50% 1RM are optimal to generate acute enhancements in the functional mobility of older adults.
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