Chronological aging is associated with a decrease in skeletal muscle mass and bone mineral density, an increase in fat mass,\nfrequency of falls and fractures, and the likelihood of obesity, diabetes, and coronary heart disease. Resistance exercise has been\nshown to counter all of these effects of aging and, in turn, reduce the risk of all-cause mortality. However, variables such as volume\nand frequency have become contentious issues, with recent publications suggesting that similar physiological adaptations are\npossible with both high- and low-volume approaches. The aim of this research was to consider strength increases as a result of\nbrief, infrequent resistance exercise. The present study offers data from 33 (14 male and 19 female) older adults (M = 55 years)\nwho underwent brief (<15 minutes per exercise session), infrequent (2Ã?â??/week), resistance exercise to a high intensity of effort (6-\nrepetition maximum) at a controlled repetition duration (10 seconds concentric : 10 seconds eccentric) on 5 resistance machines\n(chest press, leg press, pull-down, seated row, and overhead press). Data is presented for training interventions of 12 weeks (male)\nand 19 weeks (female). Significant strength increases were identified for all exercises.With the detailed health benefits obtainable,\nthe present study suggests that resistance exercise can be efficacious in much smaller volumes than previously considered.
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