Tag Archives: mobility

Endurance, Exercise Physiology, Strength, Weight/Fat loss, Mobility

12 Reasons Why Older Adults Need To Do Resistance Training Exercise: Part 2

March 15, 2024 seanwilso 4 Comments

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In part 1 of “12 reasons why older adults need to do resistance training exercise” I outlined some of the benefits to health that have been shown to occur as a result of partaking in regular resistance training exercise. The scientific evidence supporting the inclusion of resistance training as part of a healthy lifestyle is now indisputable. Whilst improvement of health is an obvious goal of many older athletes, it is the enhancement of sports performance that drives many in a quest to remain competitive, both against fellow competitors, but also – somewhat egocentrically – against their younger self. Even if you aren’t an elite masters athlete these benefits as outlined below can be truly life-changing.

Resistance training exercise remains an integral component of programs of most elite sportspeople. Increased maximal strength and power developed through the application of progressive resistance training has been shown to improve performance above and beyond that achieved by limiting training to sports specific training. This is now recognised by sports scientists, exercise physiologists, strength & conditioning experts and coaches.

strength training for over 60 female — Resistance Training Improves Older Athletes Performance (Picture: Pixabay)

Of particular note for older athletes is that the performance benefits may be even greater than that of younger elite athletes. One of the hallmark changes to occur with age is the progressive loss of strength with significant atrophy or loss of skeletal muscle playing a significant role. This fundamental biological change that occurs with ageing manifests in a gradual deterioration of physical function and performance.

However, there is compelling evidence that the trajectory of this decline is modifiable and can be attenuated by lifestyle factors. The data to support regular exercise as a key factor in preserving skeletal muscle and physical function is overwhelming. Resistance training is one of the very best methods currently available for older adults and masters athletes to stimulate the physiological processes required to increase myofibrillar protein synthesis rates, skeletal muscle hypertrophy and muscular strength. These skeletal muscle adaptations lie at the core of why this type of exercise improves the functional performance of older adults and athletic performance of masters athletes.

The following 6 compelling reasons explain why resistance exercise should be included in all training programs of older adults where enhanced performance – for activities of daily living or sporting – are desired.

Enhance skeletal health. Stronger bones can handle greater training loads and transfer muscular forces more effectively and efficiently. Bone mineral density (BMD) decreases as we age however this can be slowed by regular physical activity and appropriate nutrition. Risk of musculoskeletal injury is increased when bone strength is decreased with age, especially during falls that can cause catastrophic consequences for some.

Resistance training has been shown to be quite a potent stimulus for improving bone mineral density. Some evidence suggests that plyometric-type or jumping activities also provide an excellent training method to stimulate significant and positive bone adaptation which yields increased BMD and therefore stronger bones.

Masters cyclists as a group are unfortunately at an elevated risk of reduced BMD (weaker bones) due to the non-weight bearing nature of cycling. It is strongly recommended that all masters cyclists – in fact, all cyclists – should perform adjunctive resistance exercise in their training program (see links 1, 2, 3, 4 & 5).

Maintain or increase lean body mass (skeletal muscle). Remember muscle is critical to both speed and endurance performance. From age 50 onwards muscle loss accelerates but there is a substantial amount of evidence that this is exacerbated by increased sedentarism (inactivity). Resistance training attenuates muscle mass loss.

Ageing is accompanied by reduced muscle mass and this has been mainly attributed to type II muscle fibre atrophy or reduction in size. It is unlikely that there is substantial muscle fibre loss however this remains to be elucidated. In older adults that have demonstrated substantial lean body mass loss and type II muscle fibre atrophy, prolonged resistance training has demonstrated significant increased muscle mass and this was shown to occur exclusively in type II muscle fibres. Nonetheless, some research has shown both type I and type II muscle fibre hypertrophy so more data is required to ascertain whether such things as age, gender, training status and training program parameters, affect muscle fibre changes and responsiveness to resistance training exercise (see links 1, 2, 3, 4, 5, 6).

Increased muscular strength, power and speed. Research investigating the effects of progressive resistance training programs demonstrate that muscle strength, power and speed improve, and in many case, quite impressively. In fact, even in nonagenarians, skeletal muscle strength and functional mobility assessed by a gait velocity test improved dramatically (>170% and 48% increase, respectively) after only 8 weeks of resistance training.

As mentioned above, the significant atrophy that occurs with age in fast-twitch type II muscle fibres, directly impacts performance of activities that require speed. Resistance training can reverse some of this decline, restore some of the lost contractile protein of these critical muscle fibres, increase maximum skeletal muscle strength and therefore elicit substantial improvements in movement speed of various specific sporting skills.

Older athletes that are avoiding or not adjusting their program to allow a little time to perform some resistance training exercise are missing out on some incredible benefits (see links 1, 2, 3, 4, 5).

Lose body fat and get leaner. As outlined above, skeletal muscle mass decreases significantly from age 50 with concomitant decreases in resting metabolic rate (RMR). RMR is the largest component of total daily energy expenditure (TDEE) accounting for 60-80%. Whilst reductions in muscle mass account for a significant proportion of the accommodating changes in RMR, decreasing organ mass and decreases to specific metabolic rates of individual tissues also contribute to the decrease in RMR.

These age-related changes in RMR reduce TDEE. This may contribute to increased adiposity as we grow older given that energy intake to maintain body mass decreases proportionally to the degree of reduction in RMR and TDEE. In other words, if dietary habits and energy intake remains constant over time but RMR and TDEE decrease subsequent to the loss of skeletal muscle, positive energy balance may ensue and fat mass may therefore naturally increase.

Resistance training is well known for stimulating muscle hypertrophy or increasing skeletal muscle mass and has been shown to elicit reductions in fat mass in obesity during ad libitum diets. In contrast, aerobic exercise-induced weight loss consistently leads to reductions in lean body mass and RMR which may make the propensity of rebound fat gain more likely.

Inclusion of resistance training exercise in programs of older athletes or non-athletes doesn’t guarantee that there will be body fat loss (nutrition and diet obviously play a key role) but it certainly makes weight management easier and supports weight loss efforts if modifying the diet in an attempt to get leaner. Much of the research that has investigated the utility of resistance training in older adults demonstrates that it is a very effective fat loss strategy when performed with other lifestyle-based interventions aimed at improving physical function and body composition (see links 1, 2, 3, 4, 5).

Improves endurance. Resistance training that is designed to increase muscle strength and power has been shown to improve endurance performance. More evidence exists to support such exercise in younger adult athletes as there has been limited research exclusively focused on older athletes.

Nonetheless, the research completed to date is strongly suggestive that resistance training enhances endurance in older athletes and non-athletes. A study conducted in 2010 demonstrated that strength training consisting of 10 sets of 10 repetitions of 1RM load, 3 minutes rest between each set, 3 times/week, increased both knee extensor maximal voluntary contraction torque and cycling efficiency. It is reasonable to postulate that had they utilised a program that incorporated more compound, complex, multi-jointed exercises such as squats and deadlifts – such that all major lower body muscle groups were strengthened – significantly greater cycling economical benefit would have been elicited.

When masters endurance runners were studied after following a resistance training program designed to increase maximal strength (4 sets of 3-4 repetitions at 85-90% of 1RM, two times per week), a significant improvement in running economy at marathon pace (6.1%) and dynamic leg strength (16.3%) was achieved.

It is proposed that the following training adaptations may facilitate endurance performance improvement:

the delayed use of the fast-twitch type II muscle fibers;
enhanced neuromuscular efficiency;
increased proportion of more fatigue-resistant fast-twitch type IIa fibres;
improved musculo-tendinous stiffness (see links 1, 2, 3).

Reduce injury risk. Regularly performed resistance exercise can minimize the musculoskeletal alterations that occur during ageing. It may also contribute to the health and well-being of the older population.

There is strong evidence that suggests such exercise can prevent and control the development of several chronic musculoskeletal diseases. Improvement of physical fitness, function, and independence in older people, plus successful management of musculoskeletal disorders, results in dramatic improvements in quality of life.

Stronger muscles, bones, connective tissue, ligaments and tendons mean our limbs and joints are more able to handle the rigours of training, competing and activities of daily living (see links 1, 2, 3, 4, 5).

In conclusion, based on the 12 reasons that I have explored which demonstrate profound benefits to both the health, functional and sporting performance of older athletes and non-athletes, resistance training is a must-do and should be a pivotal component of any exercise program.

To read “12 reasons why older adults need to do resistance training exercise: part 1” that explores the health-related benefits in older adults see here.

For local Townsville residents interested in FitGreyStrong’s Exercise Physiology services or exercise programs designed to achieve the mentioned benefits or to enhance athletic performance, contact FitGreyStrong@outlook.com or phone 0499 846 955 for a confidential discussion.

For other Australian residents or oversees readers interested in our services, please see here.

Disclaimer: All contents of the FitGreyStrong website/blog are provided for information and education purposes only. Those interested in making changes to their exercise, lifestyle, dietary, supplement or medication regimens should consult a relevantly qualified and competent health care professional. Those who decide to apply or implement any of the information, advice, and/or recommendations on this website do so knowingly and at their own risk. The owner and any contributors to this site accept no responsibility or liability whatsoever for any harm caused, real or imagined, from the use or distribution of information found at FitGreyStrong. Please leave this site immediately if you, the reader, find any of these conditions not acceptable.

© FitGreyStrong

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Mobility, Exercise Physiology, Strength, Weight/Fat loss

Strength Training Alters The Trajectory Of Ageing

July 23, 2022 seanwilso 12 Comments

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On a global scale, the number of people over 60 yr is expected to more than double from 841 million in 2012 to more than 2 billion by 2050. This change in demographics will have profound implications for many aspects of life. Furthermore, Government bodies worldwide will be faced with considerable challenges related to aging policy and how best to deal with this new reality.

Of the many things that occur during the ageing process one of the most obvious signs is the loss of skeletal muscle mass (sarcopenia) and strength (dynapenia) with decrements in physical function and potential predisposition to disability. The process whereby there is a gradual loss of muscle mass and concomintant reduction in strength and physical function with ageing – is primarily caused by a loss in number of muscle fibres and preferential loss and atrophy of fast-twitch type-IIx fibres. The loss in fibre number and atrophy and loss of type-IIx fibres may be related to a loss of innervation of muscle fibres and a progressive loss of alpha-motorneurons (see here).

I want to try and explain, therefore, why I think it is so important for anyone over 40 to spend some time in their week lifting weights – or what is more technically known as resistance training (for the short version click here). There has been a significant amount of research conducted to show that one of the very best ways to slow down this process is to perform regular and challenging resistive-based exercise or weight training. Recently, more data has emerged suggesting that an even greater benefit may be achieved with high-velocity power training (see here & here). Such training is slightly different to traditional strength training in that exercises are performed with light-to-moderate loads or weight, but movement speed is performed at fast to very fast speeds. Evidence demonstrates that such activity can even reverse some of the changes seen due to the combination of ageing and sedentariness, by specifically stimulating and increasing the strength and size of these fast twitch type-II muscle fibres (see here).

Over 25 years ago a seminal and ground-breaking research study was conducted which completely questioned our scientific understanding of what was possible when very old frail people were exposed to resistance training. In many ways the findings of this study are at the core of why most, if not all people over 40, should be doing some resistance training – colloquially speaking – “pumping iron”. Whilst weight, strength or resistance training may not be everyone’s cup of tea if there is one form of exercise that can substantially and dramatically improve functional physical capacity it is this form of exercise that promises so much.

To show that middle-aged or older adults derive huge benefits from lifting weights and strength training — Lifting weights helps keep older people young

A pivotal moment in my life occurred whilst doing PhD studies in the early 1990s. My project was to review the literature in a chosen area and my area of interest that I had developed for a while by then was resistance training. I had been introduced to this type of exercise as a means to improve athletic performance as an aspiring junior Track & Field athlete. The dramatic improvement in my performance once I had added this to my training program was extraordinary. Since that point in time I have lifted weights regularly and done countless squats, deadlifts, power cleans, tossed tractor tyres, pulled on pulley’s, performed push-ups, stood on Swiss Balls, jumped over hurdles……………………………………

I chose to focus on and study the morphological (structural) and functional changes that occur in human skeletal muscle as we age and what can be done to attenuate or slow these changes down. The simple answer to that question is to perform regular but challenging resistance training.

It was during this literature review that a very important piece of research came to my attention.

The question that had remained largely unanswered was how much of the biological “age-related” decline in muscle size, strength and function is attributable to ageing per se or to the extremely sedentary lifestyles adopted by many people as they grow older?

It is quite clear that both the ageing process and disuse syndromes (meaning no physical activity) contribute to a preferential loss of muscle fibres, specifically type-IIx fibres, and it is these muscle fibres that are involved in movements that require high amounts of force, power and speed. The critical question is, then, to what degree could intervening with a progressive resistance training program alter the trajectory of this decline in muscle strength and function and is it indeed possible to even reverse some portion of the assumed “age-related” decline seen in older people.

The study that everyone should read

The study that was published in JAMA (The Journal of the American Medical Association) June 13, 1990 by Maria Fiatarone and colleagues (see here) undertook to determine the feasibility and the physiological consequences of high-resistance strength training in the frail elderly. You are probably wondering just how frail. Well, not wanting to mince my words these participants were very frail and were probably coming to the final years or even months of their lives.

Their average age was just over 90, there were 6 women and 4 men, 60% had level 2 pattern of care (meaning they were not independent and required moderate assistance), 8 had a history of falls, 7 habitually used ambulatory assistive devices, there was over 4 chronic diseases per person and daily medications taken per person equated to more than 4. The most common medical diagnoses were osteoarthritis (7 subjects), coronary artery disease (6 subjects), osteoporotic fracture (6 subjects) and hypertension (4 subjects). Four of 10 subjects had anthropometric evidence of undernutrition and a substantial proportion did not obtain the recommended daily allowance for important micronutrients. (Click on graphs for clearer view of results)

To show the difference in cross-sectional area of skeletal muscle in older adults that are independent compared to those that require assistance — Muscle mass versus functional mobility

Muscle accounted for only 31% of the total cross-sectional area of the thigh as determined by CT scans, which meant that there was more fat and bone than muscle and it would be stating the obvious to you that this is not conducive to good balance, strength or functional mobility. Baseline muscle function was terrible with a 6 metre walk taking an average time of 22 seconds to complete with one subject taking almost 1 minute. Many struggled to raise themselves out of a chair without the assistance of their arms. Strength at the beginning of the study was positively correlated with fat-free mass (total muscle) and midthigh muscle area, whereas it was related inversely to time taken to stand from a chair and time to walk 6 metres.

What this means is that those that had more muscle tissue and greater strength at the start of the study (baseline) were able to perform better on the walk test and chair stand by executing these tasks more quickly.

Reduced physical strength and mobility with ageing affects health and wellbeing — The ageing process can be modified with exercise

Now to the interesting part of the study.

The results

Notwithstanding that there were only 10 elderly people involved, the findings were incredible and well beyond what was expected. What was even more surprising was only one simple exercise was employed: unilateral leg extension (i.e. single-leg) using a standard weight-and-pulley system. The 8-week training program used principles of progressive resistance training (in other words, as they got stronger the relative loads were increased), employed concentric and eccentric muscle contractions (whereby the muscle shortens and lengthens whilst under tension), trained 3 times/week completing 3 sets of 8 repetitions of each leg in 6-9 seconds/rep, with 1- to 2- minute rest periods between sets.

In light of their age, their general health status and the fact that they were only doing one simple exercise that primarily focused on the quadricep muscle (thigh) it would be within reason to think that the outcomes of the program would be quite negligible. However, that did not happen and this basically demonstrates that no matter how old, how injured, how dysfunctional you may be, your body and the skeletal muscle you stimulate – by performing challenging physical movement – will not only respond but it will respond quite robustly.

Exercise slows the ageing process and how weight training can increase muscle strength even the those that are 60, 70, 80 years old — Muscle strength improvement follows resistance training

Tolerance of the resistance training program was excellent with 90% completion rate (9 out of 10 finished), and no cardiovascular complications were seen. There was occasional hip and knee discomfort and that would be expected but no analgesics were required and no training sessions were missed. Gains in muscle strength were impressive and after just 8 weeks of training average strength had increased by over 170% and responsiveness to training was not different in men vs women. Some subjects made quite extraordinary gains of almost 400%. Muscle size increased in 5 of the 7 of the subjects that were CT scanned for total midthigh muscle area. Of those with stable body weight, the mean muscle area increases were significant with total midthigh muscle area going up 11.7%, the quadriceps up by 14.5% and the hamstrings/adductors by 10.6%.

Functional mobility accompanied the improvements in strength and muscle hypertrophy (growth). The time taken to complete the walking test improved substantially from 44 seconds to 29 seconds representing a 48% improvement. Two subjects no longer needed canes to walk at the end of the study and one of three subjects who could not initially rise from a chair without the use of their arms became able to do so. Importantly, no subjects experienced falls during the study. The physiological and functional improvements were truly incredible. The effects of detraining were assessed too (stopped the program) and what this showed was that the gains made were very quickly lost with a significant 32% decrease in maximum strength after only 4 weeks of ceasing the training.

What are the major implications of these findings?

exercise physiology, exercise physiologist, Townsville Queensland Australia — Strength is fundamental to life

The results clearly demonstrated that progressive resistance training at sufficient loads (greater than 80% 1RM; i.e. lifting 80% of the maximum weight you can lift once) can induce dramatic and substantial increases in muscle strength, size and function in frail men and women up to 96 years of age. Achieving such favourable responses to strength training in these subjects is remarkable when one considers their very advanced age, extremely sedentary lifestyles, multiple chronic diseases and functional disabilities, and nutritional inadequacies. What is clear is that the preservation of fat-free mass (muscle) as one ages is a critical factor and directly affects muscle strength in the older person.

Exercise and resistance training specifically, is able to provide the neuromuscular system the appropriate physiological stimulus to reverse and modify a portion of the muscle weakness and functional loss often and simply put down to old age. Re-read that sentence because that is huge!

The final thing I would like to say on this study which deserves comment is that the results are all the more impressive because the subjects performed only one simple exercise (leg extension done unilaterally). Obviously if one employs resistance training exercises that are more complex, multi-jointed and aim to stimulate all the muscles of the upper and lower extremities (using different exercises) the structural and functional improvements would potentially be even greater.

For local Townsville residents interested in FitGreyStrong’s Exercise Physiology services or exercise programs designed to improve muscular strength, physical function (how you move around during the day) and quality of life or programs to enhance athletic performance, contact FitGreyStrong@outlook.com or phone 0499 846 955 for a confidential discussion.

For other Australian residents or oversees readers interested in our services, please see here.

© FitGreyStrong

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Strength, Weight/Fat loss, Nutrition, Mobility

Muscle strength gains during resistance exercise training are attenuated with soy compared with dairy or usual protein intake in older adults – part 1

January 5, 2020 seanwilso 2 Comments

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On a global scale, the number of people over 60 yr is expected to more than double from 841 million in 2012 to more than 2 billion by 2050. This change in demographics will have profound implications for many aspects of life (Thomson et al. 2016). Furthermore, Government bodies worldwide will be faced with considerable challenges related to ageing policy and how best to deal with this new reality.

ageing, loss of muscle mass, strength, sarcopenia — Courtesy @LeighBreen PhD (Twitter): Sarcopenia presentation

Of the many things that occur during the ageing process one of the most obvious signs is the loss of skeletal muscle mass and strength, with decrements in physical function and potential predisposition to disability. In academic speak, this is known as sarcopenia. The research and interest in this area has been gradually increasing as evidenced by the below graph that shows – since the term sacropenia was first coined in 1989 – a massive increase has occurred. To enhance functional physical capacity and reduce disability into older age, it is therefore critical to develop strategies that facilitate the attenuation of skeletal muscle mass and strength. With more than 30 years of scientific evidence to show that exercise – and, more specifically, resistance training – as both very effective and safe methods to maintain skeletal lean muscle tissue mass and strength (see here and here), current recommendations strongly advocate this form of exercise for older adults.

Interestingly, gains in skeletal lean muscle tissue and muscular strength may be potentiated through the application of appropriate nutritional strategies and in particular increased protein intake. A recent meta-analysis by Cermak and colleagues (2012) reported ~35% greater enhancement in muscle mass and strength can be achieved in older adults undertaking resistance training who consumed at least 1.2 g/kg of body weight/d of protein through supplementation or diet compared with other control groups that were either non-protein, lower protein diet or exercise training with no nutrition co-intervention. Thus, protein quality or source may further augment the effect of the resistance training stimulus by eliciting a greater stimulatory effect on muscle protein synthesis. Dairy protein compared to soy protein has been shown to be more effacacious post-exercise in stimulating increases in lean mass in young healthy males. In older adults though this response to resistance training and increased protein intake may be blunted which necessitates that higher doses of protein are required to bring about an increase.

The aim of the study under review for this article was to determine whether increased dairy or soy protein intake combined with resistance training improved strength gains in older adults.

Soy protein, strength, muscle mass, testosterone — Does Soy Protein Suppress Strength Gains?

Researchers recruited one hundred and ninety two older adults (age, 50-79 yr; BMI, 20-35 kg/m²) by public advertisement. Participation was allowed if they were physically active but not engaged in formal exercise. Those that meet the inclusion criteria undertook a resistance training program for 12 weeks. Randomisation to one of three experimental diets was performed:

High dairy protein diet (HP-D)
High non-dairy (soy) protein diet (HPeS)
Usual protein diet (UP).

DIET: Each diet was isocaloric and low-fat (30% fat, <8% saturated fat) and aimed to maintain energy balance. The diets provided ~1 g/kg of body weight/d of dietary protein, mainly from lean meat sources. HP-D including additional dairy protein of ~27 g per day in the form of a shake (475 g Devondale Smart reduced fat milk, 200 g Nestle Soleil diet no fat yoghurt & 20 ml Bickfords vanilla milk mix syrup). The HP-S providing in the form of a shake – 300 g So Good reduced fat soy milk, 100 g Kingland soy yoghurt, 20 g Nature’s Way instant natural protein powder & 15 g poly-joule – which added an extra ~27 g of soy protein. Protein intake was distribtuted evenly across the day with the three main meals providing >20 g per feed; this is consistent with best practice for optimising muscle protein synthesis in older adults. Following resistance training sessions participants consumed the appropriate additional foods immediately after training and that represented the main meal of that day. Participants were supplied with key foods specific to their allocated diet for the duration of the study to facilitate adherence. Energy and macronutrient intakes from daily food checklists were analysed to monitor food intake and dietary compliance.

Strength training and ageing — Resistance training: a key component of healthy ageing?

RESISTANCE TRAINING: All subjects participated in a whole body resistance training program three days per week on non-consecutive days for 12 weeks and the principles of progressive overload were applied. Five exercises on weight stack pin loaded machines were performed: leg press, chest press, knee extension, lat pull down and leg curl, and seated bent knee hip flexions. Trainees started with one set x 8 repetition maximum (RM; maximum weight lifted for eight repetitions), this was maintained until individuals could perform three sets of 12 repetitions and then the load was increased. This cycle was repeated again for the duration of the trial. Assessment of muscle strength, body composition, physical function and quality of life was conducted at baseline and 12 weeks. All exercise training was completed in the research gymnasium at the University of South Australia under the supervision of gymnasium staff.

Assessment of muscle strength using handgrip, isokinetic dynamometry and 8RM was completed. The leg press, chest press, knee extension, lat pull down and leg curl were tested with 8RM and a summed total 8RM for all exercises was recorded Dominant handgrip strength was measured using hydraulic handgrip dynamometer and isometric strength of the knee extensor muscles of the right leg was assessed using an isokinetic dynamometer.

resistance training slows down aging — You don’t have to lift weights to do resistance training

RESULTS: 83 participants completed the intervention being adherent to both diet and resistance training protocols. HP-D and HP-S had higher protein intakes compared with UP (HP-D 1.41 ± 0.14 g/kg/d, HP-S 1.42 ± 0.61 g/kg/d, UP 1.10 ± 0.10 g/kg/d; P < 0.001 treatment effect). Baseline characteristics, compliance with the intakes of the additional protein foods and adherence to the resistance training program in those that meet all relevant study protocols was not different between groups.

Increase in muscular strength as ascertained by total 8RM was significantly less in HP-S compared with HP-D and UP (HP-D 92.1 ± 40.8%, HP-S 63.0 ± 23.8%,UP 92.3 ± 35.4%; P=0.002 treatment effect). 8RM percent improvement in leg press was much greater in HP-D and UP compared with HP-S (HP-D, 136.8 ± 88.2%; HP-S, 64.8 ± 35.2%; UP, 135.0 ± 62.0%; P < 0.001). For most other exercises, 8RM was not signficantly different for each diet group. Total training volume over the 12 weeks was not different between groups.

Weight, waist circumference and total body fat decreased and lean mass and the distance covered during the 6 min walk test increased significantly increased with no difference between diets. As expected absolute protein intake (g) and relative protein intake (per kg body weight) were different with HP-D and HP-S greater than UP. Dairy protein in HP-D was significantly greater compared with both HP-S and UP with the amount of non-dairy protein in HP-S significantly greater compared with both HP-D and UP.

DISCUSSION: This study has demonstrated that 12 weeks of progressive resistance training exercise in healthy older adults did not provide any additional benefit for improvements in strength, body composition, physical function, or quality of life when additional protein from either dairy or soy is compared to usual (lower) protein intake. Perhaps of more significant interest is that results suggested that increased soy protein intake attenuated improvements in muscular strength. I am going to publish this article before it is entirely finished as I believe this is important research for those interested in this area and facilitating discussion on this topic should start now.

Over the next week or so I will be posting a part 2 in relation to this study as there is a lot more to explore. For example, why did the authors fail to acknowledge or discuss the fact that the attentuated strength improvement in the HP-S was confined exclusively to the leg press exercise? For all other exercises, no difference for dietary influence on strength improvement was found. Whilst not a criticism, it seems rather odd that whey protein was not included as one of the intervention dietary arms of the study. The evidence for whey protein augmenting the development of strength and facilitating the accretion of lean muscle mass from resistance training is well documented. Comparing this with the other diets would have provided some interesting insights into whether there are any further benefits of whey protein to older adults. Finally, one thing that does disappoint me about many of the studies that investigate the efficacy and safety of resistance training in older adults is the reliance on exercises that are machine-based.

CONCLUSION: Increased soy protein intake attenuated gains in muscle strength during resistance training in older adults compared with increased intake of dairy protein or usual protein intake.

Look out for part 2 (see here) titled “Does Soy Protein Really Inhibit Resistance Training Induced Strength Gains In Older Adults?” where I will discuss some of the things I mentioned above in more depth and some possible mechanisms of action as to why soy protein may or may not suppress strength gains from resistance training.

Post-script: Following further analysis and publication of part 2 of this blog, I wrote a letter to the Editor of Clinical Nutrition Journal outlining some of the, what I believed, flaws regarding the interpretation of the results of this trial. Upon peer review this was accepted for publication and can be found here. If you are unable to access this correspondence and the authors reply to my letter, please contact me and I should be able to assist.

References

Cermak et al. (2012) Protein supplementaiton augments the adaptrive response of skeletal muscle to resistance-type exercise training: a meta-analysis Am J Clin Nutr 96: 1454- 64.

Thomson et al. (2016) Muscle strength gains during resistance exercise training are attenuated with soy compared with dairy or usual protein intake in older adults: A randomized controlled trial. Clinical Nutrition. 35: 27-33

Wilson, SA (2016) Comment on: Muscle strength gains during resistance exercise training are attenuated with soy compared with dairy or usual protein intake in older adults: A randomized controlled trial. Clinical Nutrition. 35(6):1575-1576

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Exercise Physiology, Strength

Can Older Adults ‘Think’ Themselves Stronger?

May 17, 2018 seanwilso Leave a comment

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Research conducted recently and published in the journal Medicine showed that something amazing happens when you put intense mental effort into thinking or imaging you are lifting or moving with maximal exertion. Muscular strength can increase substantially and can match gains in strength made through more traditional intensive resistance training. What researchers discovered was that:

“strength of elbow flexor muscles, a frequently used large upper extremity muscle group during daily living, can be significantly improved by training of high motor effort combined with low-intensity muscle contraction in older adults, and the strength increase accompanied central signal augmentation that suggests an enhancement of descending command that was thought to have improved motor unit recruitment and activation leading to greater force production without changes in muscle morphology.”

Simple put, the strength of the elbow flexors – or colloquially known as “your guns” – were substantially increased in older adults after flexing the right elbow joint at minimal force whilst simultaneously mentally urging the forearm to pull upwards maximally. This type of ‘exercise’ is known as motor effort training or MET.

Motor effort training with low exercise intensity improves muscle strength and descending command in aging — Title Page

Trial summary: Training involved contracting the arm flexors at 30% of maximal effort while at the same time mentally urging the forearm to pull upward (elbow flexion) maximally for 5 seconds followed by 5 second of rest; this was repeated 25 times. Following a 2 minute rest this was repeated again. Training lasted for 12 weeks with 5 training session per week. This training protocol was compared to traditional strength training where participants performed 50 trials of isometric right elbow flexion at 80% of maximum force for 5 seconds in each training session; 60 session were completed. Training sessions, trials and trial duration were the same between groups. The intensity of the traditional strength training group was adjusted every 2 weeks based on subjects’ newer maximum strength attained as participants adapted to the training.

The current study is the first to show MET-induced strength gains in older adults with the improvements achieved statistically non-significant to traditional strength training. Strength improvements attained via MET appear to be modulated by an enhanced capacity to generate neurological drive from the motor cortex that then increases recruitment of motor units. What is particularly attractive about MET for older weak or frail adults is that it reduces problems and the risk of injury associated with performing conventional high-intensity strength training.

The authors conclude:

“The finding that the difference in strength increases between the MET and CST (traditional strength training) groups was statistically insignificant argues that training of motor imagery combined with low-intensity muscle exercise is a safe and effective method for muscle strengthening for vulnerable populations such as frail older individuals.”

Large increases in motor activity-related cortical potential

For local Townsville residents interested in FitGreyStrong’s Exercise Physiology services or exercise programs designed to improve health, physical function and quality of life or to enhance athletic performance, contact FitGreyStrong@outlook.com or phone 0499 846 955 for a confidential discussion.

For other Australian residents or oversees readers interested in our services, please see here.

Disclaimer: All contents of the FitGreyStrong website/blog are provided for information and education purposes only. Those interested in making changes to their exercise, lifestyle, dietary, supplement or medication regimens should consult a relevantly qualified and competent health care professional. Those who decide to apply or implement any of the information, advice, and/or recommendations on this website do so knowingly and at their own risk. The owner and any contributors to this site accept no responsibility or liability whatsoever for any harm caused, real or imagined, from the use or distribution of information found at FitGreyStrong. Please leave this site immediately if you, the reader, find any of these conditions not acceptable.

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