Laboratory of Exercise's Physiology, University of the State of Santa Catarina, Florianópolis, Brazil.
J Strength Cond Res. 2010 Nov;24(11):3150-6. doi: 10.1519/JSC.0b013e3181e2720d.
The purpose of the present study was to compare the effects of a program of resistance training in water-based exercises (RWE) with those of a program without resistance control in water-based exercises (WEs). Twenty-seven women (aged 60-74 years) were randomly assigned to the RWE group (n = 10), WE group (n = 10), or nontraining control (CON) group (n = 7). The RWE and WE groups trained classes with aerobic exercises and localized muscular resistance exercises for 50 minutes, twice a week for 12 weeks. For the RWE group, the program included 4 mesocycles of 3 weeks-respectively, 4 sets of 15 repetitions, 4 sets of 12 repetitions, 5 sets of 10 repetitions, and 5 sets of 8 repetitions-of shoulder horizontal flexion exercise at maximum speed, with the use of resistive equipment. For the WE group, the training was not periodized, and the resistance in the localized muscular exercises was not controlled. One repetition maximum (1RM) was measured on a pectoral fly machine at baseline and after the training period. The level of significance adopted was p ≤ 0.05. The results showed that the only significant increase in 1RM (10.89%, p < 0.001) occurred in the RWE group after training. In conclusion, these findings suggest that WEs with emphasis on resistance training in a periodized program can efficiently increase maximum strength in elderly women. Thus, it is suggested that the strategies used in WE programs be modified to offer suitable stimuli for the development of strength.
本研究旨在比较基于水的抗阻训练（RWE）和无抗阻控制的基于水的运动（WE）对老年人的影响。将 27 名（60-74 岁）女性随机分为 RWE 组（n = 10）、WE 组（n = 10）或非训练对照组（CON 组，n = 7）。RWE 和 WE 组分别进行有氧和局部肌肉抗阻运动，每周 2 次，每次 50 分钟，共 12 周。RWE 组的方案包括 4 个 3 周的亚周期——4 组 15 次重复、4 组 12 次重复、5 组 10 次重复和 5 组 8 次重复——以最快速度进行肩部水平伸展运动，使用阻力设备。WE 组训练没有周期化，局部肌肉运动的阻力没有控制。在基线和训练后测量了胸肌飞鸟机上的 1 次重复最大重量（1RM）。采用的显著性水平为 p ≤ 0.05。结果显示，仅 RWE 组在训练后 1RM 显著增加（10.89%，p < 0.001）。总之，这些发现表明，强调周期性抗阻训练的 WE 可以有效地提高老年人的最大力量。因此，建议对 WE 方案中的策略进行修改，以提供适合力量发展的刺激。
