Abstract
Power declines at a greater rate during ageing and is more relevant for functional deterioration than either loss of maximum strength or muscle mass. Human movement typically consists of stretch-shortening cycle action. Therefore, plyometric exercises, using an eccentric phase quickly followed by a concentric phase to optimize power production, should resemble daily function more than traditional resistance training, which primarily builds force production capacity in general. However, it is unclear whether older adults can sustain such high-impact training. This study compared the effects of plyometric exercise (PLYO) on power, force production, jump and functional performance to traditional resistance training (RT) and walking (WALK) in older men. Importantly, feasibility was investigated. Forty men (69.5 ± 3.9 years) were randomized to 12-weeks of PLYO (N = 14), RT (N = 12) or WALK (N = 14). Leg press one-repetition maximum (1-RM), leg-extensor isometric maximum voluntary contraction (MVC) and rate of force development (RFD), jump and functional performance were evaluated pre- and post-intervention. One subject in RT (low back pain) and three in PLYO (2 muscle strains, 1 knee pain) dropped out. Adherence to (91.2 ± 4.4%) and acceptability of (≥ 7/10) PLYO was high. 1-RM improved more in RT (25.0 ± 10.0%) and PLYO (23.0 ± 13.6%) than in WALK (2.9 ± 13.7%) (p < 0.001). PLYO improved more on jump height, jump power, contraction time of jumps and stair climbing performance compared to WALK and/or RT (p < 0.05). MVC improved in RT only (p = 0.028) and RFD did not improve (p > 0.05). To conclude, PLYO is beneficial over RT for improving power, jump and stair climbing performance without compromising gains in strength. This form of training seems feasible, but contains an inherent higher risk for injuries, which should be taken into account when designing programs for older adults.
Highlights
IntroductionMuscle mass, muscle force and power production decline progressively [1,2,3]
During the ageing process, muscle mass, muscle force and power production decline progressively [1,2,3]
This study developed and implemented a 12-week age-adapted and progressive plyometric exercise program for community-dwelling older men and compared its effects to traditional resistance training and walking
Summary
Muscle mass, muscle force and power production decline progressively [1,2,3]. Reduced lower-limb power and slowing of force production have been proposed as important predictors of age-related deterioration in functional performance and should be targeted in exercise programs for older adults. Machine-based resistance exercise performed with an explosive concentric phase followed by a controlled, slower eccentric phase is feasible, even in institutionalized elderly [11]. This type of explosive resistance exercise has shown greater effects on functional performance than traditional slow-speed resistance exercise [12, 13]
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