Multicomponent elastic training improves short-term body composition and balance in older women
Main Article Content
Abstract
The aim was assessing the short-term effects of multicomponent training including some elastic exercises on body composition and balance in healthy older women. In two sessions/week for 12 weeks, 24 women performed 4 blocks of exercise in 2 experimental conditions: a) Control Group; b) Multicomponent Training Group (EMC). The following variables were assessed: % of body fat and different static and dynamic balance tests. EMC protocol including exercises with elastic bands performed at progressive intensity and volume over time is effective for improving body composition and balance in healthy older women.
Article Details
![Creative Commons License](http://i.creativecommons.org/l/by-nc-sa/4.0/88x31.png)
This work is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 4.0 International License.
References
Aboodarda, S. J., Page, P. A., & Behm, D. G. (2016). Muscle activation comparisons between elastic and isoinertial resistance: a meta-analysis. Clinical Biomechanics, 39, 52- 61. https://doi.org/10.1016/j.clinbiomech.2016.09.008 DOI: https://doi.org/10.1016/j.clinbiomech.2016.09.008
Bautista, G. M. (2008). El envejecimiento y la actividad física. Revista Movimiento Científico, 2(1). https://doi.org/10.33881/2011-7191.mct.02109 DOI: https://doi.org/10.33881/2011-7191.mct.02109
Bouaziz, W., Lang, P. O., Schmitt, E., Kaltenbach, G., Geny, B., & Vogel, T. (2016). Health benefits of multicomponent training programmes in seniors: a systematic review. International Journal of Clinical Practice, 70(7), 520-536. https://doi.org/10.1111/ijcp.12822 DOI: https://doi.org/10.1111/ijcp.12822
Burr, D. B. (2019). Changes in bone matrix properties with aging. Bone, 120, 85-93. https://doi.org/10.1016/j.bone.2018.10.010 DOI: https://doi.org/10.1016/j.bone.2018.10.010
Cho, Y. H., Mohamed, O., White, B., Singh-Carlson, S., & Krishnan, V. (2018). The effects of a multicomponent intervention program on clinical outcomes associated with falls in healthy older adults. Aging Clinical and Experimental Research, 30(9), 1101-1110. https://doi.org/10.1007/s40520-018-0895-z DOI: https://doi.org/10.1007/s40520-018-0895-z
Cobos, B. (2017). El síndrome metabólico en el anciano. (Tesis doctoral), Universidad.
Colado, J. C., Garcia-Masso, X., Triplett, T. N., Flandez, J., Borreani, S., & Tella, V. (2012). Concurrent validation of the OMNI-Resistance Exercise Scale of perceived exertion with Thera-Band resistance bands. Journal of Strength & Conditioning Research, 26(11), 3018- 3024. https://doi.org/10.1519/JSC.0b013e318245c0c9 DOI: https://doi.org/10.1519/JSC.0b013e318245c0c9
Colado, J. C., Pedrosa, F. M., Juesas, A., Gargallo, P., Carrasco, J. J., Flández, J., ...& Naclerio, F. (2018). Concurrent validation of the OMNI-Resistance Exercise Scale of perceived exertion with elastic bands in the elderly. Experimental Gerontology, 103, 11-16. https://doi.org/10.1016/j.exger.2017.12.009 DOI: https://doi.org/10.1016/j.exger.2017.12.009
Colado, J. C., Furtado, G. E., Teixeira, A. M., Flandez, J., & Naclerio, F. (2020). Concurrent and construct validation of a new scale for rating perceived exertion during elastic resistance training in the elderly. Journal of Sports Science & Medicine, 19(1), 175- 186.
Cruz-Jentoft, A. J., & Sayer, A. A. (2019). Sarcopenia. The Lancet, 393(10191), 2636-2646. https://doi.org/10.1016/S0140-6736(19)31138-9 DOI: https://doi.org/10.1016/S0140-6736(19)31138-9
Flández, J., Gene-Morales, J., Modena, N., Martin, F., Colado, J. C., & Gargallo, P. (2020). Effects of power resistance training program with elastic bands on body composition, muscle strength and physical function in older women. Journal of Human, Sport and Exercise, 15(4), S000- S010. https://doi.org/10.14198/jhse.2020.15.Proc4.30 DOI: https://doi.org/10.14198/jhse.2020.15.Proc4.30
Forte, R., Boreham, C. A., Leite, J. C., De Vito, G., Brennan, L., Gibney, E. R., & Pesce, C. (2013). Enhancing cognitive functioning in the elderly: multicomponent vs resistance training. Clinical Interventions in Aging, 8, 19-27. https://doi.org/10.2147/CIA.S36514 DOI: https://doi.org/10.2147/CIA.S36514
Freiberger, E., Häberle, L., Spirduso, W. W., & Zijlstra, G. A. R. (2012). Long-Term Effects of Three Multicomponent Exercise Interventions on Physical Performance and Fall-Related Psychological Outcomes in Community-Dwelling Older Adults: A Randomized Controlled Trial. Journal of the American Geriatrics Society, 60(3), 437- 446. https://doi.org/10.1111/j.1532-5415.2011.03859.x DOI: https://doi.org/10.1111/j.1532-5415.2011.03859.x
Fritz, N. B., Juesas, Á., Gargallo, P., Calatayud, J., Fernández-Garrido, J., Rogers, M. E., & Colado, J. C. (2018). Positive effects of a short-term intense elastic resistance training program on body composition and physical functioning in overweight older women. Biological Research for Nursing, 20(3), 321-334. https://doi.org/10.1177/1099800418757676 DOI: https://doi.org/10.1177/1099800418757676
Galloza, J., Castillo, B., & Micheo, W. (2017). Benefits of Exercise in the Older Population. Physical Medicine and Rehabilitation Clinics of North America, 28(4), 659-669. https://doi.org/10.1016/j.pmr.2017.06.001 DOI: https://doi.org/10.1016/j.pmr.2017.06.001
Garber, C. E., Blissmer, B., Deschenes, M. R., Franklin, B. A., Lamonte, M. J., Lee, I. M., Nieman, D. C., Swain, D. P. (2011). American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Medicine and Science in Sports and Exercise, 43(7), 1334-1359. https://doi.org/10.1249/MSS.0b013e318213fefb DOI: https://doi.org/10.1249/MSS.0b013e318213fefb
Gargallo, P., Colado, J. C., Juesas, A., Hernando-Espinilla, A., Estañ-Capell, N., Monzó-Beltran, L., García- Pérez, P., Cauli, O., & Sáez, G. T. (2018). The effect of moderate-versus high- intensity resistance training on systemic redox state and DNA damage in healthy older women. Biological Research for Nursing, 20(2), 205- 217. https://doi.org/10.1177/1099800417753877 DOI: https://doi.org/10.1177/1099800417753877
Goodpaster, B. H., Carlson, C. L., Visser, M., Kelley, D. E., Scherzinger, A., Harris, T. B., Stamm, E., ... & Newman, A. B. (2001). Attenuation of skeletal muscle and strength in the elderly: The Health ABC Study. Journal of Applied Physiology, 90(6), 2157-65. https://doi.org/10.1152/jappl.2001.90.6.2157 DOI: https://doi.org/10.1152/jappl.2001.90.6.2157
Hochberg, M. C. (2008). Mortality in osteoarthritis. Clinical & Experimental Rheumatology, 26(5), S120.
Kanis, J., Cooper, C., Rizzoli, R. et al. (2019). European guidance for the diagnosis and management of osteoporosis in postmenopausal women. Osteoporos Int 30, 3–44. https://doi.org/10.1007/s00198-018-4704-5 DOI: https://doi.org/10.1007/s00198-018-4704-5
Leite, J. C., Forte, R., de Vito, G., Boreham, C. A. G., Gibney, M. J., Brennan, L., & Gibney, E. R. (2015). Comparison of the effect of multicomponent and resistance training programs on metabolic health parameters in the elderly. Archives of Gerontology and Geriatrics, 60(3), 412-417. https://doi.org/10.1016/j.archger.2015.02.005 DOI: https://doi.org/10.1016/j.archger.2015.02.005
Lima, A. P., Benedetti, T. R., Oliveira, L. Z., Bavaresco, S. S., & Rech, C. R. (2019). Physical activity is associated with knowledge and attitudes to diabetes Type 2 in elderly. Journal of Physical Education, 30(1), 1-10. https://doi.org/10.4025/jphyseduc.v30i1.3017 DOI: https://doi.org/10.4025/jphyseduc.v30i1.3017
Limón, M. R., & Ortega, M. C. (2011). Envejecimiento activo y mejora de la calidad de vida en adultos mayores. Revista de Psicología y Educación, 1(6), 225-238.
Marques, E. A., Mota, J., Machado, L., Sousa, F., Coelho, M., Moreira, P., & Carvalho, J. (2011). Multicomponent Training Program with Weight-Bearing Exercises Elicits Favorable Bone Density, Muscle Strength, and Balance Adaptations in Older Women. Calcified Tissue International, 88(2), 117-129. https://doi.org/10.1007/s00223-010-9437-1 DOI: https://doi.org/10.1007/s00223-010-9437-1
Murphy, M. (2017). Demographic determinants of population aging in europe since 1850. Population and Development Review, 43(2), 257-283. https://doi.org/10.1111/padr.12073 DOI: https://doi.org/10.1111/padr.12073
Simioni, C., Zauli, G., Martelli, A. M., Vitale, M., Sacchetti, G., Gonelli, A., & Neri, L. M. (2018). Oxidative stress: role of physical exercise and antioxidant nutraceuticals in adulthood and aging. Oncotarget, 9(24), 17181-17198. https://doi.org/10.18632/oncotarget.24729 DOI: https://doi.org/10.18632/oncotarget.24729
Spirduso, W. W., Francis, K. L., & MacRae, P. G. (2005). Physical dimensions of aging.
Strehler, B. L. (1985). Aging: a challenge to science, society, and the individual. Clinics in Geriatric Medicine, 1(1), 5-13. https://doi.org/10.1016/S0749-0690(18)30956-X DOI: https://doi.org/10.1016/S0749-0690(18)30956-X
Toraman, N. F., Erman, A., & Agyar, E. (2004). Effects of Multicomponent Training on Functional Fitness in Older Adults. Journal of Aging and Physical Activity, 12(4), 538- 553. https://doi.org/10.1123/japa.12.4.538 DOI: https://doi.org/10.1123/japa.12.4.538
Villareal, D. T., Smith, G. I., Sinacore, D. R., Shah, K., & Mittendorfer, B. (2012). Regular Multicomponent Exercise Increases Physical Fitness and Muscle Protein Anabolism in Frail, Obese, Older Adults. Obesity, 19(2), 312-318. https://doi.org/10.1038/oby.2010.110 DOI: https://doi.org/10.1038/oby.2010.110