Effects of Different Models of Water-Based Resistance Training on Muscular Function of Older Women.

PURPOSE: To compare the effects of three water-based resistance trainings on neuromuscular parameters of older women. METHOD: Thirty-six women were randomized to groups: simple set of 30 seconds (1 × 30 s, 66.41 ± 4.71 years, n = 12), multiple sets of 10 seconds (3 × 10 s, 66.50 ± 4.74 years, n = 11), and simple set of 10 seconds (1 × 10 s, 65.23 ± 3.93 years, n = 13). Maximal isometric strength concomitantly with neuromuscular activity during extension and flexion knee was evaluated. In the same exercises, rate of force development at different time intervals was measured. Finally, functional capacity was assessed. RESULTS: All trainings promoted similar improvements in the rate of force develpment of extension (effect size RFD 50 ms: 1 × 30 s .49, 3 × 10 s .67, 1 × 10 s .65; ES RFD 100 ms: 1 × 30 s .76, 3 × 10 s .80, 1 × 10 s .63; ES RFD 250 ms: 1 × 30 s .31, 3 × 10 s .49, 1 × 10 s .37) and flexion knee (ES RFD 50 ms: 1 × 30 s .59, 3 × 10 s .31, 1 × 10 s .48; ES RFD 100 ms: 1 × 30 s .41, 3 × 10 s .44, 1 × 10 s .42; ES RFD 250 ms: 1 × 30 s .57, 3 × 10 s .36, 1 × 10 s .43; ES RFD maximal: 1 × 30 s .63, 3 × 10 s .23, 1 × 10 s .26), however only the 3 × 10 s group improved the performance in the 8-foot up-and-go test (ES 3 × 10 s: .93, 1 × 30: .39, 1 × 10 s: .23). There was a maintenance of the isometric force and neuromuscular activity, except for the activity of the rectus femoris that showed an increase after training in all groups (ES 3 × 10 s: .04, 1 × 30: .36, 1 × 10 s: .50). CONCLUSION: Water-based resistance training using simple or multiple sets promotes the same gains in rapid strength, however only multiple sets induced improvement on functional capacity.

Low- and High-Volume Water-Based Resistance Training Induces Similar Strength and Functional Capacity Improvements in Older Women: A Randomized Study.

BACKGROUND: Water-based resistance training (WRT) has been indicated to promote strength gains in elderly population. However, no study has compared different training strategies to identify the most efficient one. The aim of this study was to compare the effects of 3 WRT strategies on the strength and functional capacity of older women. METHODS: In total, 36 women were randomly allocated to training groups: simple set of 30 seconds [1 × 30s; 66.41 (1.36) y; n = 12], multiple sets of 10 seconds [3 × 10s; 66.50 (1.43) y; n = 11], and simple set of 10 seconds [1 × 10s; 65.23 (1.09) y; n = 13]. Training lasted for 12 weeks. The maximal dynamic strength (in kilograms) and muscular endurance (number of repetitions) of knee extension, knee flexion, elbow flexion, and bench press, as well as functional capacity (number of repetitions), were evaluated. RESULTS: All types of training promoted similar gains in maximal dynamic strength of knee extension and flexion as well as elbow flexion. Only the 1 × 30s and 1 × 10s groups presented increments in bench press maximal strength. All 3 groups showed increases in muscular endurance in all exercises and functional capacity. CONCLUSIONS: WRT using long- or short-duration simple sets promotes the same gains in strength and functional capacity in older women as does WRT using multiple sets.

Short-term water-based aerobic training promotes improvements in aerobic conditioning parameters of mature women.

Aging is accompanied by a decrease in aerobic capacity. Therefore, physical training has been recommended to soften the effects of advancement age. The aim of this study was to assess the effects of a short-term water-based aerobic training on resting heart rate (HRrest), heart rate corresponding to anaerobic threshold (HRAT), peak heart rate (HRpeak), percentage value of HRAT in relation to HRpeak and test duration (TD) of mature women. Twenty-two women (65.91 ± 4.83 years) were submitted to a five-week water-based interval aerobic training. Aerobic capacity parameters were evaluated through an aquatic incremental test. After training, there was an increase in TD (16%) and HRAT percentage in relation to HRpeak (4.68%), and a reduction of HRrest (9%). It is concluded that a water-based aerobic interval training prescribed through HRAT of only five weeks is able to promote improvements in aerobic capacity of mature women.