J Phys Act Health. 2018 Aug 1;15(8):592-599. doi: 10.1123/jpah.2017-0286. Epub 2018 Mar 27.
Water-based resistance training (WRT) has been indicated to promote strength gains in elderly population. However, no study has compared different training strategies to identify the most efficient one. The aim of this study was to compare the effects of 3 WRT strategies on the strength and functional capacity of older women.
In total, 36 women were randomly allocated to training groups: simple set of 30 seconds [1 × 30s; 66.41 (1.36) y; n = 12], multiple sets of 10 seconds [3 × 10s; 66.50 (1.43) y; n = 11], and simple set of 10 seconds [1 × 10s; 65.23 (1.09) y; n = 13]. Training lasted for 12 weeks. The maximal dynamic strength (in kilograms) and muscular endurance (number of repetitions) of knee extension, knee flexion, elbow flexion, and bench press, as well as functional capacity (number of repetitions), were evaluated.
All types of training promoted similar gains in maximal dynamic strength of knee extension and flexion as well as elbow flexion. Only the 1 × 30s and 1 × 10s groups presented increments in bench press maximal strength. All 3 groups showed increases in muscular endurance in all exercises and functional capacity.
WRT using long- or short-duration simple sets promotes the same gains in strength and functional capacity in older women as does WRT using multiple sets.
水基抗阻训练（WRT）已被证明可促进老年人群的力量增长。然而，尚无研究比较不同的训练策略以确定最有效的策略。本研究旨在比较 3 种 WRT 策略对老年女性力量和功能能力的影响。
共有 36 名女性被随机分配到训练组：30 秒简单组[1×30s；66.41（1.36）岁；n=12]、10 秒多组[3×10s；66.50（1.43）岁；n=11]和 10 秒简单组[1×10s；65.23（1.09）岁；n=13]。训练持续 12 周。评估了膝关节伸展、膝关节屈曲、肘关节伸展和卧推的最大动态力量（千克）和肌肉耐力（重复次数）以及功能能力（重复次数）。
所有类型的训练都可使膝关节伸展和屈曲以及肘关节伸展的最大动态力量相似地增加。只有 1×30s 和 1×10s 组的卧推最大力量增加。所有 3 组在所有运动和功能能力中均显示肌肉耐力增加。
使用长或短持续时间的简单组进行 WRT 可使老年女性的力量和功能能力获得与多组 WRT 相同的增加。
