Effects Of Resistance Training With Elastic Bands At Different Levels Of Intensity In Older Adults

Abstract

Resistance training using weights is a good method for increasing the functional fitness of older adults, but less is known about the efficiency of non-traditional devices in this population. PURPOSE: To analyze the effects on performance of a short-term resistance training program with elastic bands (EB) at different intensities in older adults. METHODS: 105 older adults (69.90 ± 5.47 yr) took part in two familiarization sessions where they were instructed on the technique of EB exercises and use of the OMNI-RES for EB to evaluate perceived exertion. A total of 15 (15group (G), n=26), 10 (10G, n= 28) or 6 (6G, n= 28) repetitions were performed for each set at an intensity of 6-7 on the OMNI-RES for the first 3 wk and 8-9 the next 5 wk. Recovery times between sets were: 60, 90 and 120 sec for the 15G, 10G, and 6G, respectively. Two sec were allowed for each phase of the movements. The following exercises were performed for 2 sessions per wk: vertical and inclined rowing, elbow flexion, squat with wide and narrow base of support, and lunge. A control group (CG, n=23) continued normal activities without performing any new physical training. Dependent variables measured pre/post were: isometric maximum strength (IMS) for vertical rowing, squat and back extension; and functional fitness with the Senior Fitness Test (SFT). RESULTS: After averaging the results for all SFT assessments, the exercise groups improved significantly (p<0.05) compared to the CG, but there were not differences between the exercise groups (+25.66% 15G, +29.18% 10G, and +28.07% 6RG). The CG had a significant (p<0.05) decrease of 6.75% for the SFT. Increases (p<0.05) in IMS were also similar between exercise groups (15G +32.99%, 10G +30.91%, 6G +32.91%) while the CG decreased 5.04%. CONCLUSION: EB are an effective tool for improving performance and adaptations are similar between exercise intensities in short-term programs. Further research is needed to evaluate the effects of longer programs of different intensities.