Pina Fábio L C, Nunes João Pedro, Nascimento Matheus A, Ribeiro Alex S, Mayhew Jerry L, Cyrino Edilson S
Center for Research in Health Sciences, University of Northern Paraná, Londrina, BRAZIL.
Metabolism, Nutrition, and Exercise Laboratory, Physical Education and Sport Center, Londrina State University, Londrina, BRAZIL.
Int J Exerc Sci. 2019 May 1;12(6):623-635. doi: 10.70252/QSOM3270. eCollection 2019.
The purpose of this study was to analyze the effects of 24 weeks of resistance training (RT) performed 2 vs. 3 times per week on muscle strength, muscle mass, and muscle quality in older women. Thirty-nine older women (≥ 60 years old) were randomly assigned to two groups according to RT frequency (G2× = two sessions per week, n=19; and G3× = three sessions per week, n=20) and were submitted to 24 weeks of whole-body RT, divided into two stages of 12 weeks. In the first stage, participants performed 1 set of 10 to 15 repetitions in each of eight exercise, whereas in the second stage, they performed 2 sets of 10 to 15 repetitions. Muscle strength was assessed by one repetition maximum (1RM) tests in chest press, knee extension, and biceps preacher curl, while the lean soft tissue was estimated by DXA. The muscle quality index was determined by the ratio between strength and lean soft tissue. There were observed similar increases between groups for muscle strength (G2x=19.5%; G3×=22.2%), lean soft tissue (G2x=3.0%; G3×=1.6%), and muscle quality index (G2x=16.0%; G3×=21.1%). These results indicate that RT-induced muscular adaptation occurs regardless of training twice or thrice a week in older women. Instructors, coaches and practitioners can choose their training frequency preference, since both frequencies provided similar adaptations.
本研究的目的是分析每周进行2次与3次抗阻训练（RT），共24周，对老年女性肌肉力量、肌肉质量和肌肉质量指数的影响。39名老年女性（≥60岁）根据抗阻训练频率被随机分为两组（G2×组 = 每周2次训练，n = 19；G3×组 = 每周3次训练，n = 20），并接受为期24周的全身抗阻训练，分为两个12周阶段。在第一阶段，参与者在八项运动中每项进行1组10至15次重复训练，而在第二阶段，他们进行2组10至15次重复训练。通过卧推、膝关节伸展和牧师椅弯举的1次重复最大值（1RM）测试评估肌肉力量，同时通过双能X线吸收法（DXA）估算瘦软组织。肌肉质量指数由力量与瘦软组织的比值确定。两组在肌肉力量（G2x组 = 19.5%；G3×组 = 22.2%）、瘦软组织（G2x组 = 3.0%；G3×组 = 1.6%）和肌肉质量指数（G2x组 = 16.0%；G3×组 = 21.1%）方面的增加相似。这些结果表明，在老年女性中，无论每周训练两次还是三次，抗阻训练引起的肌肉适应性都会发生。教练和从业者可以选择他们偏好的训练频率，因为两种频率都能产生相似的适应性。
