J Strength Cond Res. 2012 Sep 21. [Epub ahead of print]
Is the self-selected resistance exercise intensity by older women consistent with the ACSM?s guidelines to improve muscular fitness?
Elsangedy HM, Krause MP, Krinski K, Alves RC, Nery Chao CH, da Silva SG.
Source
1Department of Physical Education ? Potiguar University, Natal Brazil. 2Academic Department of Physical Education ? Technological Federal University of Parana, Curitiba, Brazil. 3Department of Physical Education ? Federal University of Parana, Curitiba, Brazil. 4Department of Physical Education ? Federal University of Rio Grande do Norte, Natal, Brazil.
Abstract
ABSTRACT:
The purpose of this study was to verify the self-selected intensity during resistance training (RT) in older women.
Twenty healthy women (mean age: 65.6 yrs) underwent a two-week familiarization period followed by three experimental sessions.
During the first session anthropometric measurements were taken.
The second session involved completion of a one-repetition maximum (1-RM) test for the following exercises: chest press, leg press, lat pulldown, leg extension, lateral shoulder raise, leg curl, biceps curl, and triceps pushdown.
Lastly, a single RT session was performed at a self-selected intensity.
During the RT session, participants were instructed to self-select a load for performing three sets of ten to fifteen repetitions.
Data were analyzed by mean (standard deviation) and ANOVA with repeated measures (p < 0.05).
Global mean of the three sets was: bench press 41.0% 1-RM (11.9); leg press 43.0% 1-RM (17.2); lat pulldown 47.2% 1-RM (11.1); leg extension 33.0% 1-RM (8.1); lateral shoulder raise 51.1% 1-RM (12.1); leg curl 43.5% 1-RM (8.8); biceps curl 48.0% 1-RM (15.5); and triceps pushdown 51.7% 1-RM (13.3); there were no significant differences between the sets (p > 0.05).
These results indicate that inactive older women self-selected an intensity exercise during RT below the recommendation for improvements on muscle fitness in apparently healthy older adults.
However, this intensity is recommended for very deconditioned individuals.
Nevertheless, the use of self-selection strategy during an exercise program can have greater advantages due to its easy applicability, its positive relation with exercise adherence and for promoting initial muscle conditioning in older adults.
Furthermore, it is crucial to gradually increase the RT load to guarantee better and sustainable effects on muscle fitness.
Finally, future studies are needed to establish the chronic effects of RT at self-selected intensity on muscle fitness and the functional health of older adults.
PMID:
23007492
[PubMed - as supplied by publisher]
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