Effects of an eight-weeks High Speed Resistance Training program on physical function in Independent Older Adults

Abstract

Objective: This study examined the effects of an eight-week high-speed resistance training (HSRT) program on physical function, through the handgrip test and three functional fitness tests. Methods: This study included twenty-three physically independent older adults (age, 69.17 ±4 .53 years; BMI, 28.10±4.66 kg/m²). The HSRT program lasted eight weeks, with three sessions per week with 50–60min, each session being comprised of five-six exercises, two-three sets, and six–ten reps/exercise. The intensity was gradually increased after each session in accordance with the movement velocity (>1.3 to 0.75 m/s) representing approximately 20% to 60% of one repetition maximum. Participants executed the exercises rapidly and explosively making all repetitions for each shortening phase (concentric phase) performed as quickly as possible with the lengthening phase of the muscle (eccentric phase) being controlled for 2–3 s. The velocity of the concentric phase in each exercise was monitored through a BEAST™ sensor (Beast Technologies, Brescia, Italy). Outcomes were assessed through the handgrip test (both sides) and functional fitness tests (30s chair‐stand; timed-up & go (TUG test); and ball throw test). The Ethics Committee of the University of Évora approved this study (approval no. 22030). Results: After the intervention period, the functional fitness tests showed significant improvements: handgrip test on the right (p=0.001; effect size [ES]=0.52) and left side (p>0.01; ES=0.41); 30s chair‐stand (p<0.01; ES=1.38); TUG test (p>0.01; ES=-1.17) and ball throw test (p>0.01; ES=0.52). Conclusions: The results suggest that the HSRT program is an effective and safe exercise approach to improve physical function in older adults.