Abstract
Exercise is a powerful tool for improving health in older adults, but the minimum frequency required is not known. This study sought to determine the effect of training frequency of sprint interval training (SIT) on health and physical function in older adults. Thirty-four (13 males and 21 females) older adults (age 65 ± 4 years) were recruited. Participants were allocated to a control group (CON n = 12) or a once- (n = 11) or twice- (n = 11) weekly sprint interval training (SIT) groups. The control group maintained daily activities; the SIT groups performed 8 weeks of once- or twice-weekly training sessions consisting of 6 s sprints. Metabolic health (oral glucose tolerance test), aerobic capacity (walk test) and physical function (get up and go test, sit to stand test) were determined before and after training. Following training, there were significant improvements in blood glucose control, physical function and aerobic capacity in both training groups compared to control, with changes larger than the smallest worthwhile change. There was a small to moderate effect for blood glucose (d = 0.43–0.80) and physical function (d = 0.43–0.69) and a trivial effect for aerobic capacity (d = 0.01) between the two training frequencies. Once a week training SIT is sufficient to produce health benefits. Therefore, the minimum time and frequency of exercise required is much lower than currently recommended.
Highlights
Ageing is characterised by a gradual reduction in skeletal muscle mass of approximately 30%–50%between the ages of 40 and 80 years old [1]
The major finding from this study is that once a week sprint interval training (1 min per week) is sufficient to produce improvements in physical function and aerobic capacity in older adults with only a small or trivial effect found by doubling the training load (Figures 2 and 3)
We demonstrate for the first time the impact of training frequency on adaptations to sprint interval training in older adults
Summary
Ageing is characterised by a gradual reduction in skeletal muscle mass of approximately 30%–50%between the ages of 40 and 80 years old [1]. Ageing is characterised by a gradual reduction in skeletal muscle mass of approximately 30%–50%. The loss of skeletal muscle mass results in muscular weakness, which makes carrying out everyday tasks more difficult and increases the risk of physical disability with age [2]. This loss of skeletal muscle mass is associated with a reduction of mitochondrial content, leading to a loss of aerobic capacity with age [2]. The loss of aerobic capacity is associated with a decline in physical function in later life [3]. Maintaining muscular function, metabolic health and aerobic fitness is extremely important for ensuring healthy outcomes in later life
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