Abstract
Recent research in exercise science has important applications for middle-aged and older adults and points to how the programming of individual and multicomponent interventions including theory-based health behavior change strategies may be improved to compress morbidity by delaying or reducing the disabling process. High-intensity interval training and sprint interval training until recently were seen as only applicable to athletes. But recent lab-based research has adapted these interventions for even older adults and demonstrated their safety with beneficial outcomes on cardiometabolic risk factors comparable to or surpassing the usual lower- to moderate-intensity endurance training, and their potential translatability by showing the efficacy of much lower duration and frequency of training, even by systematic stair climbing. Moreover, people report positive affect while engaged in such training. For a century, resistance training was conceived as weightlifting with heavy weights required. Recent research has shown that using a higher degree of effort with lighter to moderate resistance in simple, time efficient protocols result in gains in strength and muscle mass similar to heavy resistance, as well as improvement of cardiometabolic risk factors, strength, body composition, and cognitive, affective, and functional abilities. More effort-based resistance training with moderate resistance may make resistance training more appealing and accessible to older adults. A key potential translational finding is that with correct technique and a high degree of effort, training with inexpensive, portable elastic bands, useable virtually anywhere, can provide appreciable benefits. More emphasis should be placed on long-term, translational interventions, resources, and programs that integrate interval and resistance trainings. This work may improve public health programs for middle-aged and older adults and reflects an emerging evidence base.
Highlights
Translational Significance: A growing research base has shown the critical role of cardiorespiratory fitness and strength for reducing the risk of morbidity and premature death in lab-based settings for older adults
Recent research has shown that using a higher degree of effort with lighter to moderate resistance in simple, time efficient protocols result in gains in strength and muscle mass similar to heavy resistance, as well as improvement of cardiometabolic risk factors, strength, body composition, and cognitive, affective, and functional abilities
The results showed the protective effects of this one intervention for muscle protein synthesis and an increase in the trained leg’s strength and muscle mass even while steps were greatly reduced
Summary
Translational Significance: A growing research base has shown the critical role of cardiorespiratory fitness and strength for reducing the risk of morbidity and premature death in lab-based settings for older adults. This research provides a viable basis for exercise programs by showing that brief, higher intensity interval, sprint, and resistance trainings can be performed two to three times per week with minimal equipment and are effective for improving cardiometabolic health and strength while improving cognitive and affective functioning. Such exercises are associated with minimal adverse events and are not perceived as aversive by participants. These outcomes point toward examining the bases of interventions and other evidence-based alternatives and necessary prevention and treatment research and translation efforts
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