The two‐year period of body weight based resistance training in the elderly individuals

Abstract

The present study investigated the long-term effects of resistance training with only body weight on the lower limb muscle function in elderly individuals. 17 untrained elderly individuals (mean±S.D., 65.5±5.0yr) completed the 2-year resistance training program. The exercise session consisted mainly of structural exercises for large muscle groups (10–50 reps, 1–3 sets). Subjects performed it twice a month at the training class, and were also asked to perform the same exercises at their home at least once a week. Before and after each training period (1st and 2nd Tr), the maximum isometric force (Fmax), unloaded velocity (Vmax) and power output (Pmax) were determined from force-velocity relations by using the servo-controlled dynamometer. Also, vertical jump height (VJ) was measured with a jump gauge. Fmax and Pmax significantly increased after the 1st Tr and were maintained during the period of 2nd Tr. On the other hand, Vmax and VJ did not change after 1st Tr, but significantly increased after 2nd Tr. Increases in Fmax after 1st Tr were positively correlated with the exercise intensity (body mass/Fmax) determined by pre-training measurements (p<0.05), whereas these after 2nd Tr were not correlated with the exercise intensity determined by 1st Tr measurements. The results indicate that, in elderly individuals, resistance training with body weight can be effective in improving the strength of the lower-limbs, but progressive increases in exercise intensity are required for a continuous gain in strength for a long period. On the other hand, prolonged exercise training is effective for improving the speed of multi-joint exercise movement.