Effect of power-training intensity on the contribution of force and velocity to peak power in older adults.

OBJECTIVE: To determine the effect of training intensity on the contributions of force and velocity to improvements in peak power (PP) after explosive resistance training in older adults. METHODS: 112 healthy older adults (69 +/- 6 yr) were randomized to explosive resistance training at 20% (G20), 50% (G50), or 80% (G80) maximal strength (1-repetition maximum) for 8-12 wk (twice weekly, 5 exercises, 3 sets of 8 explosive concentric/slow eccentric repetitions) using pneumatic resistance machines or a nontraining control group (CON). RESULTS: Force at peak power (FPP) increased significantly and similarly among training groups compared with CON. Velocity at peak power (VPP) did not improve significantly and remained similar between all groups. Force contributed significantly more to PP production in G80 and G50 than in CON. The change in PP was independently predicted by changes in fat-free mass in G80 and by changes in both FPP and VPP in G50 and G20. CONCLUSION: Explosive resistance training in older adults results in the ability to produce higher PP outputs with heavier loads without loss of movement velocity. Moderate- to high-intensity training induced a greater relative contribution of force to PP production in this cohort.

Continuous hemodynamic response to maximal dynamic strength testing in older adults.

OBJECTIVE: To quantify acute changes in blood pressure and heart rate during a maximal dynamic strength-single-repetition maximum lift (1-RM)-testing session in older adults with a low burden of chronic disease. DESIGN: Descriptive, cross-sectional study. SETTING: University rehabilitation center. PARTICIPANTS: Volunteer sample of 43 community-dwelling, nonresistance-trained older adults aged 60 years and older (mean, 68+/-6y). INTERVENTIONS: Not applicable. MAIN OUTCOME MEASURES: Systolic blood pressure (SBP), diastolic blood pressure (DBP), and heart rate was obtained by plethysmography at rest and during 1-RM strength testing on leg press, knee extension, and knee flexion resistance machines. RESULTS: Average resting SBP (132+/-28mmHg), DBP (54+/-15mmHg), and heart rate (65+/-11 beats/min) were independent of hypertensive diagnosis and overweight status. Maximal SBP, DBP, and heart rate increased significantly during the 1-RM in all exercises compared with rest (P<.001). Highest values of SBP (236+/-51mmHg) and DBP (140+/-46mmHg) were measured during the leg press at 99.5%+/-6.7% of 1-RM. Lowest values of SBP (79+/-25mmHg) and DBP (38+/-15mmHg), and the highest (123+/-44 beats/min) and lowest heart rate (41+/-23 beats/min) were measured during the knee extension at 97.4%+/-8.1% of 1-RM. Absolute falls in SBP were greatest in treated hypertensive participants. No cardiovascular symptoms or events occurred in 129 1-RM tests. CONCLUSIONS: Large, very transient, asymptomatic excursions in blood pressure and heart rate were measured during 1-RM testing. The most robust hemodynamic response occurred during the leg press. Thus the leg press may be the most important exercise to focus hemodynamic monitoring efforts upon during strength testing in clinical cohorts.

Power training improves balance in healthy older adults.

BACKGROUND: Age-related decline in muscle power may be an early indicator of balance deficits and fall risk, even in nonfrail adults. This study examined the dose-dependent effect of power training on balance performance in healthy older adults. METHODS: One hundred twelve community-dwelling healthy older adults (69 +/- 6 years) were randomized to 8-12 weeks of power training at 20% (LOW), 50% (MED), or 80% (HIGH) of maximal strength, or a nontraining control (CON) group. Participants trained twice weekly (five exercises; three sets of eight rapid concentric/slow eccentric repetitions) using pneumatic resistance machines. Balance, muscle performance (strength, power, endurance, contraction velocity), and body composition were measured. RESULTS: Power training significantly improved balance performance (p =.006) in participants who underwent power training compared to controls. Low intensity power training produced the greatest improvement in balance performance (p =.048). Average contraction velocity at low load (40% one repetition maximum [1RM]) at baseline independently predicted improvement in balance following training (r = -.29, p =.004). CONCLUSIONS: Power training improves balance, particularly using a low load, high velocity regimen, in older adults with initial lower muscle power and slower contraction. Further studies are warranted to define the mechanisms underlying this adaptation, as well as the optimum power training intensity for a range of physiological and clinical outcomes in older adults with varying levels of health status and functional independence.

Optimal load for increasing muscle power during explosive resistance training in older adults.

BACKGROUND: Muscle power (force x velocity) recedes at a faster rate than strength with age and may also be a stronger predictor of fall risk and functional decline. The optimal training paradigm for improving muscle power in older adults is not known, although some literature suggests high velocity, low load training is optimal in young adults. METHODS: One hundred twelve healthy older adults (69 +/- 6 years) were randomly assigned to either explosive resistance training at 20% (G20), 50% (G50), or 80% (G80) one repetition maximum (1RM) for 8-12 weeks or to a nontraining control group (CON). Participants trained twice per week (five exercises; three sets of eight rapidly concentric and slow eccentric repetitions) using pneumatic resistance machines. Repeated-measures analysis of variance and covariance (ANOVA and ANCOVA) were used to determine the effects of training. RESULTS: Average peak power increased significantly and similarly in G80 (14 +/- 8%), G50 (15 +/- 9%), and G20 (14 +/- 6%) compared to CON (3 +/- 6%) (p < .0001). By contrast, a positive dose-response relationship with training intensity was observed for relative changes in average strength (r = .40, p = .0009) and endurance (r = .43, p = .0005). Average strength increased in G80 (20 +/- 7%), G50 (16 +/- 7%), and G20 (13 +/- 7%) compared to CON (4 +/- 4%) (p < .0001). Average muscle endurance increased in G80 (185 +/- 126%, p < .0001), G50 (103 +/- 75%, p = .0004), and G20 (82 +/- 57%, p = .0078) compared to CON (28 +/- 29%). CONCLUSION: Peak muscle power may be improved similarly using light, moderate, or heavy resistances, whereas there is a dose-response relationship between training intensity and muscle strength and endurance changes. Therefore, using heavy loads during explosive resistance training may be the most effective strategy to achieve simultaneous improvements in muscle strength, power, and endurance in older adults.