Smolarek André de Camargo, Ferreira Luis Henrique Boiko, Mascarenhas Luis Paulo Gomes, McAnulty Steven R, Varela Karla Daniele, Dangui Mônica C, de Barros Marcelo Paes, Utter Alan C, Souza-Junior Tácito P
Department of Physical Education, Biochemistry of the Exercise Laboratory, Centro Oeste University State, Irati, Parana, Brazil; Research Group on Metabolism, Nutrition and Strength Training, Department of Physical Education, Federal University of Parana, Curitiba, Brazil.
Department of Physical Education, Biochemistry of the Exercise Laboratory, Centro Oeste University State, Irati, Parana, Brazil.
Clin Interv Aging. 2016 Jun 1;11:749-54. doi: 10.2147/CIA.S102126. eCollection 2016.
Aging is a degenerative process marked by recognized functional, physiological, and metabolic impairments, such as dynapenia and diminished cognitive capacity. Therefore, the search for innovative strategies to prevent/delay these physiological and cognitive disorders is essential to guarantee the independence and life quality of an elderly population. The aim of this work is to verify the effect of a 12-week resistance exercise program on the general physical aptitude and cognitive capacities of elderly and sedentary women. Twenty-nine women (65.87±5.69 years) were divided into two groups. The control group was composed of eight elderly women who met the same inclusion criteria of the study and the strength training group was composed of 29 elderly women who were subjected to a resistance exercise program defined by 12 upper and lower limb exercises combined in 3×10 repetitions with 1-minute interval between repetitions and two resting minutes between exercises (three times/week). Weight loads were fixed between 60% and 75% of the apparent 1 repetition maximum, which was estimated by the test of 10 maximum repetitions. The direct curl was performed for upper body strength evaluation with 2.3 kg dumbbells for 30 seconds, whereas the chair test was used for lower body evaluation (total sit-stand movements in 30 seconds). The cognitive capacities of subjects were evaluated by "The Montreal Cognitive Assessment" questionnaire. After 12 weeks, the elderly group showed significant increases in the average upper body strength (58%), lower body strength (68%), and cognitive capacity (19%). The present study demonstrated that regular resistance exercises could provide significant gains on the upper and lower body strength concomitant to positive improvements on cognitive capacities of elderly women, bringing enhanced life quality.
衰老 是一个退行性过程，其特征是公认的功能、生理和代谢障碍，如肌肉力量减退和认知能力下降。因此，寻找创新策略来预防/延缓这些生理和认知障碍对于保证老年人群的独立性和生活质量至关重要。这项工作的目的是验证一项为期12周的抗阻训练计划对老年久坐女性的一般身体能力和认知能力的影响。29名女性（65.87±5.69岁）被分为两组。对照组由8名符合该研究相同纳入标准的老年女性组成，力量训练组由29名老年女性组成，她们接受了一项抗阻训练计划，该计划由12项上肢和下肢练习组成，每组3×10次重复，重复之间间隔1分钟，练习之间休息2分钟（每周三次）。重量负荷固定在表观1次最大重复量的60%至75%之间，表观1次最大重复量通过10次最大重复量测试估算。使用2.3千克哑铃进行直接弯举30秒以评估上身力量，而使用椅子测试评估下身力量（30秒内完成的总坐立动作）。通过《蒙特利尔认知评估》问卷评估受试者的认知能力。12周后，老年组的平均上身力量（58%）、下身力量（68%）和认知能力（19%）均显著提高。本研究表明，定期进行抗阻训练可以显著提高老年女性的上身和下身力量，同时对其认知能力有积极改善，从而提高生活质量。
