Three PhD’s in exercise science (and a number of other related disciplines) set out to write the definitive evidence-based text book on physical fitness. The result is the 2016 book Evidence-Based Practice in Exercise Science: The Six-Step Approach. The three authors are:
William E.
Amonette, PhD, is the University of Houston’s director of the exercise and
health sciences program in the Department of Clinical Health and Applied
Sciences.
Kirk L. English, PhD, is a senior scientist and works in the Exercise Physiology and Countermeasures Laboratory at NASA – Johnson Space Center. He is also a research scientist in the Department of Nutrition and Metabolism at the University of Texas Medical Branch.
William J.
Kraemer, PhD, is a professor at the Department of Health Sciences at Ohio State
University. He is also editor in chief of the Journal of Strength and Conditioning Research, editor of the European Journal of Applied Physiology, and
associate editor of the Journal of the
American College of Nutrition.
In their
preface one of their aims was: “This book is intended to serve as a primary
textbook for undergraduate and graduate exercise science courses that introduce
students to the evidence-based philosophy, as well as to guide them in the
fundamentals of its practice.”
One of the
chapters is “Resistance Exercise and Functional Outcomes in Those Who Are
Elderly”. Just two concise yet comprehensive paragraphs serve as a good summary
and overview for the average non-PhD readers like you and me.
Aging and
the decline in muscle mass:
“Aging is
normally associated with a number of declines in physiological function such as
a decrease in balance, reduction in bone mineral density, and dysregulation of
hormone activity. Aging is also associated with a normal loss of skeletal
muscle mass and a resultant reduction in strength and power. The loss of
skeletal muscle mass and associated decline in strength, power, and function is
a normal phenomenon, termed sarcopenia. Increased disease and disability rates
in those who are elderly results in a reduction in the ability to complete
normal activities of daily living and, consequently, in a decreased hypertrophic
or eutrophic stimulus on skeletal muscle. Resistance training is effective to
preserve muscle and improve strength in a variety of populations.”
The benefits
of strength training:
“All the
analysis and studies examined strongly support the use of resistance exercise
for improving strength and functional outcomes in adults who are elderly.
Perhaps the most comprehensive of these was a Cochrane review performed by Liu
and Latham (2009). Their analysis included 121 studies comprising a total of 6700
participants. Eighty three of the 121 studies included high-intensity
resistance exercise as a primary intervention; most were performed two or three
times a week. Most studies were longer than 12 weeks. Combined analysis across
the 121 studies indicated that progressive resistance exercise had a large
effect on 6 minute walk distance, gait speed, and timed up-and-go. Exercise
intensity significantly affected strength outcomes. Studies using heavier
resistance showed greater improvements in strength compared to studies using
lighter resistance. Strength training was more effective in individuals
reporting a good health status versus poor and was more advantageous in those
with no functional limitations.”
Source
W.E.
Amonette, Kirk L. English, W.J. Kraemer, Evidence-Based
Practice in Exercise Science: The Six-Step Approach, Human Kinetics
Publishers, 2016
Photo: http://www.nutraceuticalbusinessreview.com/news/article_page/Resistance_exercise_and_specific_collagen_peptides_fight_sarcopenia/112079
Just 2 studies among an inundation of
evidence:
Effects
of elastic band resistance training and nutritional supplementation on physical
performance of institutionalised elderly--A randomized controlled trial
“Six months
of a low intensity resistance exercise using elastic bands and own body weight
is safe and beneficial in improving functional performance of institutionalised
older people. Multi-nutrient supplementation did not offer additional benefits
to the effects of resistance training in improving muscular performance.” http://www.ncbi.nlm.nih.gov/pubmed/26341720
Effects
of core instability strength training on trunk muscle strength, spinal
mobility, dynamic balance and functional mobility in older adults
“Core
instability strength training (CIT) proved to be a feasible exercise program
for seniors with a high adherence rate. Age-related deficits in measures of
trunk muscle strength, spinal mobility, dynamic balance and functional mobility
can be mitigated by CIT. This training regimen could be used as an adjunct or
even alternative to traditional balance and/or resistance training.” http://www.ncbi.nlm.nih.gov/pubmed/23108436
Jerry De Luca is a Christian freelance writer who loves perusing dozens of interesting and informative publications. When he finds any useful info he summarizes it, taking the main points, and creates a (hopefully) helpful blog post.
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