SAFETY, EFFICACY AND ACCEPTABILITY OF RESISTANCE BAND STRENGTH TRAINING IN THE ELDERLY 1444

Abstract

Muscle weakness is the cause of many falls and resulting disabilities and loss of independence in the elderly (Fiatarone and Evans, 1993). Resistive exercise training in the elderly has been shown to increase muscle strength and cross sectional area; however, these studies have largely used expensive, immobile machines (Fiatarone et al., 1988). The purpose of this study was to test the hypothesis that a strength training program using wide elastic resistance bands would be safe, acceptable and efficacious in increasing the strength of elderly subjects. Thirteen subjects, 69-86 yr. (4 males, 9 females), completed a 24-session (3 x/wk for 8 wk.) supervised, community-based progressive resistance strength training program using wide elastic resistance bands. Subjects were tested at the beginning and end of the study for functional reach, sit-to-stand speed, and upper and lower body strength. Leg strength as assessed by the leg press 1 repetition maximum (1RM) increased 14% (p<0.05), while arm strength as assessed by biceps curl 1RM increased 28% (p<0.001). Shoulder press and chest press strength remained unchanged as did functional reach. Speed in the sit-to-stand test increased 11% (p<0.01), indicating a functional correlate to increased leg press strength. In addition, at the end of the study 9 of the 13 subjects reported increased abilities to perform activities of daily living, including increased speed and distance of walking, increased ease of getting in and out of cars, and improvements in rising from a seated position and carrying objects. There were no injuries during the program. Compliance was 91%. Weekly questionnaires revealed subjects viewed the program positively and attributed functional improvements to the program. Follow-up contact at 6 weeks after the end of the program indicated that 10 subjects remained in the band exercise program, 2 subjects began a yoga program and 1 began walking. We conclude that strength training with wide elastic resistance bands is safe, acceptable and efficacious in the elderly.