High-Speed Resistance Training Program in Independent Older Adults

The present investigation will last a total of 18 months. More specifically, Two weeks for initial assessments, then the 16-weeks training program. After that, there will be a 1-year follow-up.

Regarding the training program, it consists in a high-speed resistance training program of 16-weeks, with three sessions per week (Mondays, Wednesdays, and Fridays) of 50-60min, each session being comprised of five-six exercises, two-three sets, and six-ten reps/exercise. The following exercises are used during the intervention period in pneumatic machines: incline bench press, squat in multipower or with dumbbell, leg extension, seated low row, leg press, calf raise, chest fly and lat pull down.

The intensity is gradually increased after each session in accordance with the movement velocity (>1.3 to 0.75 m/s) representing approximately 20% to 60% of one repetition maximum. Participants execute the exercises rapidly and explosively making all repetitions for each shortening phase (concentric phase) performed as quickly as possible with the lengthening phase of the muscle (eccentric phase) being controlled for 2-3 s. The velocity of the concentric phase in each exercise is monitored through a BEAST™ sensor (Beast Technologies, Brescia, Italy).

Participants unavailable to participate in the intervention period will be allocated to the control group. These participants continue their usual activity without engaging in any resistance training or beginning a new exercise program during the study.

Inclusion criteria

• Participants of both genders;
• Aged 65 years old or more;
• Can walk and perform daily tasks independently and autonomously.

Exclusion criteria

• People with cognitive impairment;
• People with neurodegenerative diseases;
• People with diabetes disease;
• People with heart/respiratory pathology or use of pacemakers;
• People with musculoskeletal injuries in the 6 months before the study;
• People with active oncology disease;
• People with an uncontrolled hypertension (>90 mmHG; >150 mmHg);
• People participate in other supervised exercise program;
• Paeople who refuse to sign the informed consent.