A 12-Week Ballroom Dance Training Improves Physical Fitness Performance More Than Walking Training in Older Women, Regardless of Vitamin B12 or D Adequacy.

AIM: This study aimed to compare the effects of Ballroom Dancing (BD) versus Walking Training (WT) on the physical fitness performance in physically independent older women with adequate or inadequate levels of vitamins B12 and D. METHODS: Forty-three sedentary women aged 68.5 ± 6.5 years, were allocated to the BD (n = 23) or WT (n = 20) groups. They took part in a 12-week intervention, performed 3 times a week, for about 50 minutes with moderate effort intensity. Data were collected through Short Physical Performance Battery (SPPB), 6 minutes Walk Test (6MWT), Hand Grip Test (HGT), Isokinetic tests for lower limbs and blood tests to detect serum levels of vitamins B12 and D. RESULTS: The BD group performed better after the intervention in relation to the WT in the Sit and Stand Test (SST) (BD pre = 3.1 score vs post = 3.8 score; WT pre = 2.8 score vs post = 3.4 score; P = .02) and in the Peak Torque 180° extension (PKTOQ 180° extension) (BD pre = 56.7 Nm vs post = 61.2 Nm, WT pre = 56.7 Nm vs post = 56.1; P < .01). CONCLUSION: A time effect was observed in all other variables, with the exception of HGT. Both interventions improved physical fitness performance, regardless of the adequacy of vitamins B12 and D, but the older women from BD obtained significant improvements in more variables than the WT.

Resistance Training for Older Women: Do Adaptive Responses Support the ACSM and NSCA Position Stands?

PURPOSE: The optimal intensity of resistance training (RT) to improve muscular, physical performance, and metabolic adaptations still needs to be well established for older adults. Based on current position statements, we compared the effects of two different RT loads on muscular strength, functional performance, skeletal muscle mass, hydration status, and metabolic biomarkers in older women. METHODS: One hundred one older women were randomly allocated to perform a 12-wk whole-body RT program (eight exercises, three sets, three nonconsecutive days a week) into two groups: 8-12 repetitions maximum (RM) and 10-15RM. Muscular strength (1RM tests), physical performance (motor tests), skeletal muscle mass (dual-energy X-ray absorptiometry), hydration status (bioelectrical impedance), and metabolic biomarkers (glucose, total cholesterol, HDL-c, HDL-c, triglycerides, and C-reactive protein) were measured at baseline and posttraining. RESULTS: Regarding muscular strength, 8-12RM promoted higher 1RM increases in chest press (+23.2% vs +10.7%, P < 0.01) and preacher curl (+15.7% vs +7.4%, P < 0.01), but not in leg extension (+14.9% vs +12.3%, P > 0.05). Both groups improved functional performance ( P < 0.05) in gait speed (4.6%-5.6%), 30 s chair stand (4.6%-5.9%), and 6 min walking (6.7%-7.0%) tests, with no between-group differences ( P > 0.05). The 10-15RM group elicited superior improves in the hydration status (total body water, intracellular and extracellular water; P < 0.01), and higher gains of skeletal muscle mass (2.5% vs 6.3%, P < 0.01), upper (3.9% vs 9.0%, P < 0.01) and lower limbs lean soft tissue (2.1% vs 5.4%, P < 0.01). Both groups improved their metabolic profile. However, 10-15RM elicited greater glucose reductions (-0.2% vs -4.9%, P < 0.05) and greater HDL-c increases (-0.2% vs +4.7%, P < 0.01), with no between-group differences for the other metabolic biomarkers ( P > 0.05). CONCLUSIONS: Our results suggest that 8-2RM seems more effective than 10-15RM for increasing upper limbs' muscular strength, whereas the adaptative responses for lower limbs and functional performance appear similar in older women. In contrast, 10-15RM seems more effective for skeletal muscle mass gains, and increased intracellular hydration and improvements in metabolic profile may accompany this adaptation.

Effect of Resistance Exercise Order on Cardiovascular Disease Risk Factors in Older Women: A Randomized Controlled Trial.

We compared the effects of two specific resistance training (RT) exercise orders on cardiovascular risk factors. Forty-four untrained older women (>60 years) were randomly assigned to three groups: control (CON, n = 15), multi-joint to single-joint (MJ-SJ, n = 14), and single-joint to multi-joint (SJ-MJ, n = 15) exercise orders. Training groups performed a whole-body RT program (eight exercises, 3 × 10−15 repetitions for each exercise) over 12 weeks in 3 days/week. Body fat, triglycerides, total cholesterol, HDL-c, LDL-c, VLDL-c, glucose, IL-6, IL-10, TNF-α, C-reactive protein, total radical-trapping antioxidant (TRAP), advanced oxidation protein products (AOPP), ferrous oxidation-xylenol (FOX), and nitric oxide concentrations (NOx) were determined pre- and post-intervention. Significant interaction group × time (p < 0.05) revealed reducing fat mass and trunk fat and improvements in glucose, LDL-c, IL-10, TNF-α, C-reactive protein, FOX, and AOPP concentrations in both training groups, without differences between them (p > 0.05). The results suggest that 12 weeks of RT, regardless of exercise order, elicit positive adaptations on body fat and metabolic biomarkers similarly in older women.

Improvement of Oxidative Stress in Older Women Is Dependent on Resistance Training Volume: Active Aging Longitudinal Study.

ABSTRACT: Cunha, PM, Ribeiro, AS, Padilha, C, Nunes, JP, Schoenfeld, BJ, Cyrino, LT, Tomeleri, CM, Nascimento, MA, Antunes, M, Fernandes, RR, Barbosa, DS, Venturini, D, Burini, RC, Sardinha, LB, and Cyrino, ES. Improvement of oxidative stress in older women is dependent on resistance training volume: Active aging longitudinal study. J Strength Cond Res 36(4): 1141-1146, 2022-The purpose of the present study was to investigate the effects of resistance training (RT) performed with a higher versus lower training volume on oxidative stress (OS) biomarkers in older women. Thirty-eight older women (≥60 years) were randomly assigned to 1 of 2 groups: a group that performed 1 set per exercise (low volume [LV], n = 18) or 3 sets per exercise (high volume [HV], n = 20). The whole-body RT consisted of a 12-week RT program involving 8 exercises performed with sets of 10-15 repetitions maximum, 3 days per week. Advanced oxidation protein products (AOPP), total radical-trapping antioxidant parameter (TRAP), and ferrous oxidation-xylenol orange (FOX) were used as OS biomarkers. The composite Z-score of the percentage changes from pre- to posttraining of OS biomarkers according to groups was calculated. A significant main effect of time (p < 0.05) was found for AOPP (LV = -7.3% vs. HV = -12.2%) and TRAP (LV = +1.5% vs. HV = +15.5%) concentrations, without a statistical difference between the groups (p > 0.05). A significant group vs. time interaction (p < 0.001) was revealed for FOX (LV = +6.4% vs. HV = -8.9%). The overall analysis indicated higher positive changes for HV than LV (composed Z-score: HV = 0.41 ± 1.22 vs. LV = -0.37 ± 1.03; p < 0.05). Our results suggest that a greater volume of RT seems to promote superior improvements on OS biomarkers in older women.

Comparision of Low and High Volume of Resistance Training on Body Fat and Blood Biomarkers in Untrained Older Women: A Randomized Clinical Trial.

ABSTRACT: Cunha, PM, Tomeleri, CM, Nascimento, MA, Mayhew, JL, Fungari, E, Cyrino, LT, Barbosa, DS, Venturini, D, and Cyrino, ES. Comparision of low and high volume of resistance training on body fat and blood biomarkers in untrained older women: a randomized clinical trial. J Strength Cond Res 35(1): 1-8, 2021-The purpose of this study was to compare the effects of resistance training (RT) performed with 2 different volumes on body fat and blood biomarkers in untrained older women. Sixty-five physically independent older women (≥60 years) were randomly assigned to one of 3 groups: low-volume (LV) training group, high-volume (HV) training group, and a control group. Both training groups performed RT for 12 weeks, using 8 exercises of 10-15 repetitions maximum for each exercise. The low-volume group performed only a single set per exercise, whereas the HV group performed 3 sets. Anthropometric, body fat (%), trunk fat, triglycerides (TG), total cholesterol, low-density lipoprotein cholesterol (LDL-c), high-density lipoprotein cholesterol, very LDL-c (VLDL-c), glucose (GLU), C-reactive protein (CRP), and composite Z-score were measured. The HV group obtained greater improvements compared with the LV group (p < 0.05) for TG (LV = -10.5% vs. HV = -16.6%), VLDL-c (LV = -6.5% vs. HV = -14.8%), GLU (LV = -4.7% vs. HV = -11.1%), CRP (LV = -13.2% vs. HV = -30.8%), % body fat (LV = -2.4% vs. HV = -6.1%), and composite Z-score (LV = -0.13 ± 0.30 vs. HV = -0.57 ± 0.29). Trunk fat was reduced (p < 0.05) only in the HV group (-6.8%). We conclude that RT performed in higher volume seems to be the most appropriate strategy to reduce body fat (%), trunk fat, improve blood biomarkers, and reduce composite Z-score in older women.

Influence of Resistance Training Exercise Order on Muscle Strength, Hypertrophy, and Anabolic Hormones in Older Women: A Randomized Controlled Trial.

Tomeleri, CM, Ribeiro, AS, Nunes, JP, Schoenfeld, BJ, Souza, MF, Schiavoni, D, Junior, PS, Cavaglieri, CR, Cunha, PM, Venturini, D, Barbosa, DS, and Cyrino, ES. Influence of resistance training exercise order on muscle strength, hypertrophy, and anabolic hormones in older women: a randomized controlled trial. J Strength Cond Res 34(11): 3103-3109, 2020-The purpose of this study was to analyze the effects of resistance training (RT) exercise order on muscle strength, hypertrophy, and anabolic hormones in older women. Forty-four older women were randomly assigned to 1 of 3 groups: a nonexercise control group (CON, n = 15) and two RT groups that performed a 12-week RT program in a multijoint to single-joint order (MJ-SJ, n = 14), or in a single-joint to multijoint order (SJ-MJ, n = 15). The RT protocol (3×/week) encompassed 8 exercises, with 3 sets of 10-15 repetitions performed per exercise. One repetition maximum tests were used to evaluate muscle strength; dual-energy X-ray absorptiometry was used to estimate lean soft tissue. Both training groups showed significant and similar increases in muscle strength (MJ-SJ = 16.4%; SJ-MJ = 12.7%) and mass (MJ-SJ = 7.5%; SJ-MJ = 6.1%), whereas there were no significant changes in testosterone and insulin-like growth factor 1. The results suggest that both approaches are similarly effective in eliciting morphofunctional improvements in older women.

Effects of Pyramid Resistance-Training System with Different Repetition Zones on Cardiovascular Risk Factors in Older Women: A Randomized Controlled Trial.

This study analyzed the effects of the pyramidal resistance training (RT) system with two repetition zones on cardiovascular risk factors in older women (≥60 years old). Fifty-nine older women were randomly assigned in three groups: non-exercise control (CON, n = 19), narrow-pyramid system (NPR, n = 20), and wide-pyramid system (WPR, n = 20). Training was performed for eight weeks (eight exercises for the whole-body, 3x/week) in which NPR and WPR performed three sets of 12/10/8 and 15/10/5 repetitions, respectively. Regional body fat was estimated by dual-energy X-ray absorptiometry, and blood parameters related to glycemic, lipid, and inflammatory profiles were assessed. After the training period, although no difference was observed for the magnitude of the changes between NPR and WPR, significant group by time interactions indicated benefits with RT compared to CON for reducing body fat (mainly android body fat; -7%) and improving glucose, HDL-C, LDL-C and C-reactive protein (p < 0.05). Composite z-score of cardiovascular risk, created by the average of the intervention effects on the outcomes, indicate similar responses between NPR and WPR, differing from CON (p < 0.001). Results indicate that both the repetition zones of the pyramidal RT reduced similarly the cardiovascular risk in older women.

Effects of Three Resistance Exercise Orders on Muscular Function and Body Composition in Older Women.

The purpose of the present study was to compare the effects of three resistance exercise orders on muscular strength, body composition, and functional fitness in trained older women. Forty-five women (aged ≥60 years), after performing 12 weeks of a pre-conditioning resistance-training program were randomly assigned in one of the following groups that performed the exercises in the following orders: multi-joint to single-joint order (MJ-SJ, n=15), single-joint to multi-joint order (SJ-MJ, n=15), and alternating between upper and lower body order (ALT, n=15). Specific training intervention lasted 12 weeks (3x/week) and was composed of eight exercises performed in three sets of 15/10/5 repetitions, with increasing load through the sets. Muscular strength was estimated by one-repetition maximum tests; body composition was assessed by whole-body dual-energy x-ray absorptiometry, and functional fitness was analyzed with a sequence of four motor tests. All groups improved similarly in muscular strength (Cohen's effect size: MJ-SJ=0.45; SJ-MJ=0.48; ALT=0.45), skeletal muscle mass (MJ-SJ=0.08; SJ-MJ=0.07; ALT=0.09), and functional test performance (MJ-SJ=0.38; SJ-MJ=0.20; ALT=0.31), but no change was observed for body fat (P>0.05). The results suggest that 12 weeks of resistance training induce positive changes in muscle morphofunctionality, regardless of the exercise order employed in trained older women.

Resistance Exercise Order Does Not Affect the Magnitude and Duration of Postexercise Blood Pressure in Older Women.

Tomeleri, CM, Nunes, JP, Souza, MF, Gerage, AM, Marcori, A, Iarosz, KC, Cardoso-Júnior, CG, and Cyrino, ES. Resistance exercise order does not affect the magnitude and duration of postexercise blood pressure in older women. J Strength Cond Res 34(4): 1062-1070, 2020-The aim of this study was to compare the effects of 2 resistance exercise order on postexercise blood pressure (BP) in trained nonhypertensive older women. Sixteen women (68.3 ± 3.3 years, 63.5 ± 11.6 kg, 157.5 ± 5.1 cm) performed 2 sessions with 8 exercises (3 sets of 8-12 repetitions) in distinct orders (from multi- to single-joint exercises [MS] or from single- to multijoint exercises [SM]) and a control session (CS), without exercise. Blood pressure and heart rate (HR) were obtained pre- and postsessions (60 minutes). Postexercise hypotension was observed for systolic BP (SBP) and mean BP in both the MS session (SBP: -6.9 mm Hg, mean BP: -3.3 mm Hg, p ≤ 0.05) and SM session (SBP: -4.6 mm Hg; mean BP: -1.1 mm Hg). Postexercise HR was higher than presession values until 30 minutes of recovery in both training sessions. Furthermore, SBP and mean BP, and HR were lower than the values obtained in the CS (30-60 minutes and 0 minutes, respectively; p ≤ 0.05). There were no differences between the SM and MS sessions in any variable or at any moment. In conclusion, resistance exercise order does not interfere in the magnitude and duration of postexercise hypotension in trained nonhypertensive older women.

Resistance Training Performed With Single and Multiple Sets Induces Similar Improvements in Muscular Strength, Muscle Mass, Muscle Quality, and IGF-1 in Older Women: A Randomized Controlled Trial.

Cunha PM, Nunes JP, Tomeleri CM, Nascimento MA, Schoenfeld BJ, Antunes M, Gobbo LA, Teixeira D, and Cyrino ES. Resistance training performed with single and multiple sets induces similar improvements in muscular strength, muscle mass, muscle quality, and IGF-1 in older women: A randomized controlled trial. J Strength Cond Res 34(4): 1008-1016, 2020-The purpose of this study was to compare the effects between single set vs. multiple sets of resistance training (RT) on measures of muscular strength, muscle mass, muscle quality (MQ), and insulin-like growth factor 1 (IGF-1) in untrained healthy older women. Sixty-two older women were randomly assigned to 1 of the 3 groups: single-set RT (SS, n = 21), multiple-sets RT (MS, n = 20), or nontraining control (CG, n = 21). Both training groups performed RT for 12 weeks, using 8 exercises of 10-15 repetitions maximum for each exercise. The SS group performed only 1 set per exercise, whereas MS performed 3 sets. Anthropometry, muscle strength (1RM tests), lean soft tissue (LST), and MQ from upper limbs (UL) and lower limbs (LL), and IGF-1 were measured before and after training. Both training groups showed significant pre-training to post-training increases for UL1RM (SS: 37.1%, MS: 27.3%, CG: -3.0%), LL1RM (SS: 16.3%, MS: 21.7%, CG: -0.7%), ULLST (SS: 7.8%, MS: 8.8%, CG: -1.1%), LLLST (SS: 5.6%, MS: 6.3%, CG: -0.8%), upper-limb muscle quality (SS: 25.2%, MS: 16.7%, CG: -0.2%), lower-limb muscle quality (SS: 10.5%, MS: 15.4%, CG: -3.5%), and IGF-1 (SS: +7.1%, MS: +10.1%, CG: -2.2%). We conclude that both SS and MS produce similar increases in muscular strength, LST, and MQ of upper and lower limbs, and IGF-1 after 12 weeks of RT in untrained older women. Our results suggest that, in the early stages, the RT regardless number of sets is effective for improving muscular outcomes in this population.

Resistance Training Improves a Cellular Health Parameter in Obese Older Women: A Randomized Controlled Trial.

Ribeiro, AS, Schoenfeld, BJ, dos Santos, L, Nunes, JP, Tomeleri, CM, Cunha, PM, Sardinha, LB, and Cyrino, ES. Resistance training improves a cellular health parameter in obese older women: a randomized controlled trial. J Strength Cond Res 34(10): 2996-3002, 2020-Phase angle (PhA) is a viable indicator of cellular health, with higher values reflecting better cellularity, cell membrane integrity, and cell function. Adaptive responses to resistance training (RT) on PhA may be important in obese older people. The main purpose of the present study was to investigate the effects of 8 weeks of RT on PhA in obese older women. Thirty-three obese older women (68.1 ± 5.7 years, 71.6 ± 10.1 kg, 154.5 ± 6.7 cm, 30.0 ± 4.1 kg·m, and 45.0 ± 6.0% body fat) were randomly allocated into 1 of 2 groups: a training group that performed the RT program (TG, n = 18) or a nonexercise control group (CG, n = 15). The whole-body RT consisted of an 8-week RT program involving 8 exercises performed for 3 sets of 8-12 repetitions 3 times a week. Anthropometric, body fat and fat-free mass, PhA, total body water (TBW), intracellular water (ICW), and extracellular water compartments were performed at before and after training. After the intervention period, the TG presented greater increases (p < 0.05) than CG for fat-free mass (TG = +1.3% and CG = -0.3%), TBW (TG = +2.0% and CG = -1.7%), ICW (TG = +3.1% and CG = -1.9%), and PhA (TG = +3.4% and CG = -1.4%), and lower values for percentage of body fat (TG = -1.3% and CG = +0.9%) and bioimpedance resistance (TG = -4.6% and CG = +2.3%). Our results suggest that 8 weeks of RT improves PhA-a cellular health parameter-in obese older women.

Starting the Resistance-Training Session with Lower-Body Exercises Provides Lower Session Perceived Exertion without Altering the Training Volume in Older Women.

The aim of this study was to compare the acute effects of four resistance-training (RT) exercise orders on rate of perceived exertion (RPE) and RT variables with exercise load properly adjusted according to its position within the sequence in older women. That is, the load was adjusted so that it was possible that the sets were performed within the repetition-zone established. Fifteen trained older women (67.4 ± 5.3 years) participated in a crossover-design, combining single-joint (SJ) and multi-joint (MJ) exercises for upper-(UB) and lower-body (LB) in the following exercise orders: SEQA = UBMJ-UBSJ-LBMJ-LBMJ; SEQB = UBSJ-UBMJ-LBSJ-LBMJ; SEQC = LBMJ-LBSJ-UBMJ-UBSJ; SEQD = LBSJ-LBMJ-UBSJ-UBMJ. Each session was comprised of eight exercises with 3 sets of 8-12 repetitions. RPE was analyzed by a sequence (4) × sets (3) two-way ANOVA. Repetitions, time under tension, load, volume-load, and the average RPE of the session were analyzed by one-way ANOVA comparing the four sequences. No significant difference was identified between conditions for total repetitions, time under tension, training load, and volume-load. Lower average RPE of the session was obtained when LB exercises were performed earlier (SEQA: 7.2 ± 1.2, SEQB: 7.1 ± 1.0, SEQC: 6.7 ± 0.9, SEQD: 6.3 ± 1.1). We conclude that when lower body exercises are performed first in a training session, a lower RPE is noted throughout all the session.

Phase Angle is Moderately Associated with Short-term Maximal Intensity Efforts in Soccer Players.

This study examined the relationship between PhA and short-term maximal intensity efforts in soccer players, and was conducted in 99 male soccer players, ages 19-36 years. Bioelectrical impedance was used to assess body fat, fat free mass (FFM) and PhA (phase angle). Running Anaerobic Sprint Test (RAST) was used to evaluate physical performance. Food consumption was assessed through the 24-hour dietary recall method. Pearson correlation and multiple regressions were used for statistical analysis. Phase angle exhibited a positive relationship with maximum power (ß=0.66; P<0.001), even after adjustment for the co-variables FFM and body fat (ß=0.52; P=0.02). Phase angle was inversely related with fatigue index (ß=- 0.61; P=0.04), even after adjusting for FFM (ß=- 0.70; P=0.020). Our results indicated that independently of FFM and body fat, PhA was inversely associated with fatigue index and positively related with maximum power, revealing the PhA appeared as a valid predictor of fatigue.

Effects of pre- or post-exercise whey protein supplementation on oxidative stress and antioxidant enzymes in older women.

BACKGROUND: Oxidative stress is an imbalance between antioxidant system and production of free radicals and has been associated with the age-related deleterious changes. The defense system can be modulated by exercise and nutrition. OBJECTIVE: The purpose of this investigation was to evaluate the effect of whey protein supplementation pre- or post-resistance training on oxidative stress and antioxidant enzyme activity in pre-conditioned older women. METHODS: In a randomized, double-blind, and placebo-controlled design, 70 older women (≥60 years) were randomly assigned to one of the following three groups: whey protein-placebo (WP-PLA, n = 24), placebo-whey protein (PLA-WP, n = 23), and placebo-placebo (PLA-PLA, n = 23). Each group received 35 g of whey product or placebo pre- and post-training. The RT program was carried out over 12 weeks (3x/week; 3x 8-12 repetitions maximal). Oxidative stress and blood markers were assessed before and after intervention period. ANOVA for repeated measures was used for data analysis. RESULTS: There was a significant time effect (P < 0.05), with all groups showing improvements in all oxidative stress markers and antioxidant enzyme activity. A significant (P < 0.001) interaction time vs group was observed for uric acid, with both WP-PLA and PLA-WP presenting greater reductions compared with the PLA-PLA, without differences between the timing of protein intake (WP-PLA: -8.3%; PLA-WP: -11.0%; PLA-PLA:-2.0%). CONCLUSION: In already pre-conditioned older women, whey protein supplementation reduces plasma uric acid concentration with no further effect on antioxidant enzyme activity and oxidative stress markers. ClinicalTrials.gov: NCT03247192.

Effects of higher habitual protein intake on resistance-training-induced changes in body composition and muscular strength in untrained older women: A clinical trial study.

BACKGROUND: Aging is accompanied by progressive and accentuated decline in muscular strength and skeletal muscle mass, affecting health and functional autonomy. Both resistance training (RT) and diet are strategies that may contribute to improvement in the health of the elderly. AIM: The purpose of this study was to evaluate the effects of higher habitual protein intake on RT-induced changes in body composition and strength in untrained postmenopausal women. METHODS: Seventy older women were submitted to an RT program. Body composition, muscular strength, and dietary intake (24 h dietary recall) were performed pre- and post-intervention. To verify different intervention effects according to protein intake of the participants, the sample was separated into tertiles according to protein intake: low, moderate, and high protein intake. RESULTS: A time vs. group interaction ( p < 0.05) was observed, with high protein intake presenting greater increases compared with low protein intake, for skeletal muscle mass (5.3% vs. 1.3%), lower limb lean soft tissue (4.9% vs. 1.4%), upper lean soft tissue (4.9% vs. 1.2%), preacher curl (24% vs. 15.2%), and total strength (16.4% vs. 11.7%). A time vs. group interaction ( p < 0.05) was observed, with high protein intake presenting greater increases compared with moderate protein intake, for skeletal muscle mass (5.3% vs. 3.2%). In all groups, a main effect of time ( p < 0.05) was observed for knee extension and chest press. CONCLUSIONS: We conclude that intake of >1.0 g/kg/day of protein promotes gains in skeletal muscle mass and muscular strength after RT in untrained older women.

Phase Angle Is Moderately Associated With Muscle Quality and Functional Capacity, Independent of Age and Body Composition in Older Women.

BACKGROUND AND PURPOSE: There is a growing body of evidence indicating that phase angle (PhA) can be used as an indicator of nutritional status, disease prognosis, and mortality risk; however, it is still unknown whether PhA can be used as an explanator of functional capacity and muscle quality in older women. The main purpose of this cross-sectional study was to explore whether PhA is associated with muscle quality and functional capacity in older women, regardless of total and regional body composition. METHODS: A total of 125 older women-66.7 (4.7) years; 65.6 (10.9) kg body mass; 156.1 (5.2) cm height; 26.9 (4.0) kg/m body mass index-participated in this study. Anthropometric, PhA, body composition (whole-body dual-energy x-ray absorptiometry) and muscle quality (defined as total muscular strength per kilogram of appendicular lean soft tissue) were measured. The functional capacity was assessed by 4 tests: 10-m walk test, rising from sitting position, rising from ventral decubitus position, and rising from a chair and walking around the house. The summing z-scores for the 4 tests was used as a continuous functional capacity score. Linear regression analysis was conducted to test whether PhA is related to the dependent variables (muscle quality and functional capacity), after adjusting for potential covariates. RESULTS: The PhA presented a small-to-moderate relationship with muscle quality (r = 0.27; P < .01) and functional capacity (r = 0.31; P < .01), respectively. These relationships remained significant after adjustment for age, lower limb lean soft tissue, and total fat mass for muscle quality (ß= 0.55; P < .01) and functional capacity (ß= 1.38; P < .01). CONCLUSION: Our findings suggest that healthy elderly women with higher values of PhA have a better muscle quality and functionality, regardless of age and body composition.

Effect of resistance training with different frequencies and subsequent detraining on muscle mass and appendicular lean soft tissue, IGF-1, and testosterone in older women.

OBJECTIVE: To analyse the effect of resistance training (RT) frequency on muscle mass, appendicular lean soft tissue, insulin-like growth factor 1 (IGF-1), testosterone, and their changes with detraining in older women. METHODS: Forty-five physically independent older women (≥ 60 years) were randomly assigned to perform RT either two (G2X, n = 21) or three times/week (G3X, n = 24), during 12 weeks (8 exercises, 1 set of 10-15 repetition maximum). Muscle mass and appendicular lean soft tissue, IGF-1, testosterone, and dietary intake were measured at pre-training, post-training, and after detraining (12 weeks). RESULTS: Muscle mass and appendicular lean soft tissue significantly increased post-training (G2X = +5.5% and G3X = +5.8%, P < .0001) with no differences between groups, and gains were retained after detraining (G2X = 100% and G3X = 99%, P < .0001). IGF-1 and dietary intake did not change for the groups during the study. Testosterone did not change post-training but significantly decreased after detraining (G2X = -21% and G3X = -50%, P < .0001). CONCLUSION: We conclude that lower RT frequency is as effective as higher frequency to improve muscle mass and appendicular lean soft tissue, and to maintain testosterone and IGF-1. Additionally, detraining may reduce testosterone regardless of RT frequency. These results are specifically for community-dwelling older women and may not be generalized to other populations.

Ordem do treinamento com pesos, capacidade funcional e carga de treino em idosos treinados: ensaio clínico aleatorizado / Order of resistance training, functional capacity and training load in trained elderly: randomized clinical trial

Introdução: a ordem do treinamento com pesos (TP) pode estar relacionada aos benefícios observados nesta modalidade. Objetivo: avaliar a ordem de TP na capacidade funcional e carga de treino. Métodos: dezoito idosos treinados foram aleatorizados: sequência A (SEQ A), dos grandes para os pequenos grupos musculares e sequência B (SEQ B), ordem inversa a SEQ A. A flexibilidade, tarefas funcionais, resistência muscular e carga de treino foram verificados. Resultados: interação foi observada para a flexibilidade, em que a SEQ B (+ 18,7%) apresentou resultado significativo, quando comparada à SEQ A (- 18,4%). Efeito do tempo foi encontrado para tarefa funcional (SEQ A = - 2,9% e SEQ B = - 1,9%), resistência muscular (SEQ A = + 11,5% e SEQ B = + 8,9%) e carga de treino (SEQ A = + 54,0% e SEQ B = + 74,3%). Conclusão: TP é efetivo para a melhora da tarefa funcional, da resistência muscular e da carga de treino, porém a ordem pode influenciar na flexibilidade.

Introduction: The order of resistance training (RT) may be related to the benefits observed in this modality. Objective: To evaluate the order of RT in functional capacity and training load. Methods: Eighteen trained elderly were randomized: sequence A (SEQ A), from large to small muscle groups and sequence B (SEQ B), reverse order to SEQ A. Flexibility, functional tasks, muscle endurance and training load were verified. Results: Interaction was observed for flexibility, where the SEQ B (+ 18.7%) presented significant result when compared to SEQ A (- 18.4%). Effect of time was found for functional task (SEQ A = - 2.9% and SEQ B = - 1.9%), muscle endurance (SEQ A = + 11.5% and SEQ B = + 8.9%) and training load (SEQ A = + 54.0% and SEQ B = + 74.3%). Conclusion: RT is effective for improving functional task, muscular endurance and training load, but order can influence flexibility.

Effects of Different Resistance Training Frequencies on Fat in Overweight/Obese Older Women.

AIM: This study compared the effect of different resistance training (RT) frequencies on total, android, gynoid and trunk body fat in overweight/obese older women. METHODS: Fifty-seven overweight/obese older women (66.9±5.3 years and 39.9±4.9% body fat) were randomly assigned to one of three groups: a group performing RT twice a week (G2X), a group performing RT three times a week (G3X), or a non-exercise control group (CG). Both training groups performed the same 12-week RT program consisting of 8 exercises that trained all major muscle groups. Dual-energy X-ray absorptiometry was used to assess body composition. RESULTS: After the intervention period, both G2X and G3X demonstrated significant (P<0.05) reductions in adiposity compared to the CG for total body fat (G2X=-1.7%, G3X=-2.7%, CG=+2.1%), android fat (G2X=-6.2%, G3X=-7.0%, CG=+8.6%), gynoid fat (G2X=-2.5%, G3X=-2.9%, CG=+1.0%), and trunk fat (G2X=-2.5%, G3X=-3.0%, CG=+2.9%), with no significant differences between training groups. CONCLUSION: These results demonstrate that a low-volume 12-week RT program performed two or three times per week causes decreases in total and regional fat deposition with the greatest reductions occurring in the android region.

Effects of Whey Protein Supplementation Pre- or Post-Resistance Training on Muscle Mass, Muscular Strength, and Functional Capacity in Pre-Conditioned Older Women: A Randomized Clinical Trial.

Aging is associated with sarcopenia and dynapenia, with both processes contributing to functional dependence and mortality in older adults. Resistance training (RT) and increased protein intake are strategies that may contribute to health improvements in older adults. Therefore, the aim was to investigate the effects of whey protein (WP) supplementation consumed either immediately pre- or post-RT on skeletal muscle mass (SMM), muscular strength, and functional capacity in pre-conditioned older women. Seventy older women participated in this investigation and were randomly assigned to one of three groups: whey protein pre-RT and placebo post-RT (WP-PLA, n = 24), placebo pre-RT and whey protein post-RT (PLA-WP, n = 23), and placebo pre- and post-RT (PLA-PLA, n = 23). Each group ingested 35 g of WP or PLA. The RT program was carried out over 12 weeks (three times per week; 3 × 8⁻12 repetition maximum). Body composition, muscular strength, functional capacity, and dietary intake were assessed pre- and post-intervention. Two-way analysis of covariance (ANCOVA) for repeated measures, with baseline scores as covariates were used for data analysis. A time vs. group interaction (p < 0.05) was observed with WP-PLA and PLA-WP presenting greater increases compared with PLA-PLA for SMM (WP-PLA = 3.4%; PLA-WP = 4.2%; PLA-PLA = 2.0%), strength (WP-PLA = 8.1%; PLA-WP = 8.3%; PLA-PLA = 7.0%), and the 10-m walk test (WP-PLA = −10.8%; PLA-WP = −11.8%; PLA-PLA = −4.3%). Whey protein supplementation was effective in promoting increases in SMM, muscular strength, and functional capacity in pre-conditioned older women, regardless of supplementation timing. This trial was registered at ClinicalTrials.gov: NCT03247192.