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UNIVERSITY OF FLORIDA STUDY indicates that STRENGTH TRAINING IMPROVES AEROBIC POWER IN older people
For healthy older women and men, strength training can not only firm muscles, but also significantly improve physical endurance and aerobic power, which can help prevent or delay a number of diseases including heart disease, according to a University of Florida study.
Most exercise programs focus on aerobic or endurance exercise-such as walking, jogging and cycling to improve cardiovascular conditioning. The University of Florida researchers say these findings are the 1st to show improved aerobic capacity in healthy elderly adults following both high and low resistance exercise training regimens. The study is published in the Mar. issue of The Archives of Internal Medicine. “Reduced cardiovascular and respiratory fitness is associated with increased risk of cardiovascular disease, hypertension, stroke and death,” Vincent said. “Strength training isn’t just about helping you look good at the beach. These findings indicate that healthy older adults should incorporate resistance weight training into a comprehensive exercise program to boost muscular strength, cardio-respiratory endurance and physical function.” “Strength training is not usually viewed as a means for improving cardiovascular and respiratory performance. We’ve crossed over and have shown that muscle resistance exercise may be another good means of increasing cardio-respiratory endurance in older adults,” said Kevin Vincent, the study’s principal investigator. Vincent, who designed and led the study while earning his doctorate in exercise physiology at UF, conducted the study with researchers from the university of florida's colleges of Medicine, and Health and Human Performance. He also is a 3rd year medical student at the university's College of Medicine. |
Diseases of the heart are the No. 1 killer in the United States, and stroke is the No. 3 killer, according to the American Heart Association.
A surprising result of the University of Florida's study of Sixty-two men and women between the ages of Sixty and Eighty-three was that the intensity of exercise had little effect on the rate of aerobic capacity improvement. 24 participants in a low-intensity training group increased their peak oxygen consumption by an average of nearly Twenty-four percent. A second group of Twenty-two volunteers exercising at higher intensity-pumping heavier iron-improved by about Twenty percent. A control group of Sixteen non-exercisers performed only the pre-study and post-study exercises for comparison.
Scientists say it is not clear exactly how resistance exercise increases aerobic power. They think that the aerobic improvement may trigger metabolic or enzymatic activities that improve the body’s use of oxygen needed for energy.
Study participants exercised 3 times a week for 6 months. During each session, they performed one set each of Twelve exercises on MedX resistance machines, such as abdominal crunch, seated row, leg press, chest press and biceps curl.
Time to exhaustion-the time it took participants to reach voluntary maximum exertion on an incremental treadmill test-increased by more than Twenty-six percent in the low-intensity training group, and by about Twenty-three percent in the high-intensity group. The control group of non-exercisers increased their exhaustion time by only about Six percent.
“The message here is that you can participate in a low-intensity strength-training program, with more repetitions but less weight, and still receive beneficial aerobic improvement,” Vincent said.
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