AbstractThe 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.
Effects of protein supplementation combined with resistance exercise on body composition and physical function in older adults: a systematic review and meta-analysis
