Faculdade de Educação Física, Universidade Federal do Pará, Castanhal, PA, Brasil.
Faculdade de Educação Física, Universidade Federal do Pará, Castanhal, PA, Brasil; Programa de Pós Graduação em Ciências do Movimento Humano, Universidade Federal do Pará.
Exp Gerontol. 2020 Sep;138:111011. doi: 10.1016/j.exger.2020.111011. Epub 2020 Jun 24.
The aim of this study was to compare the effects of 12 weeks of traditional resistance training (TRT) or resistance training using Cluster-set (CS) on functional performance and physical fitness of postmenopausal and elderly women.
Participants (61.1 ± 4.9 years, body mass 64.5 ± 1.8 kg, height 155.7 ± 4.7 cm) were randomized to TRT (n = 35) or CS (n = 31). Anthropometric measures, muscle strength and power, gait speed, core stability, flexibility, and functional performance tests were performed before and after 12 weeks of training. The difference between protocols was the structure of rest intervals. The TRT group performed 120 s of rest between sets of 8 repetitions, while the CS performed 30 s of rest after every 2 repetitions. Two-way ANOVA with repeated measures was applied for each variable and, when needed, the Bonferroni post hoc was used. Statistical significance was set at p < 0.05.
No group by time interaction was found for any variable. Regarding between-moment comparisons, there were significant improvements for 1 repetition maximum (RM) bench press (F = 104.6; η = 0.62; p < 0.001), 1RM leg press (F = 74.6; η = 0.53; p < 0.001), medicine ball throw (F = 64.0; η = 0.26; p < 0.001), standing long jump (F = 27.6; η = 0.30; p < 0.001), countermovement jump (F = 17.4; η = 0.21; p < 0.001), squat jump (F = 23.2; η = 0.26; p < 0.001), plank time (F = 31.6; η = 0.33; p < 0.001), 6 m walking test (F = 18.0; η = 0.22; p < 0.001), sit-to-stand test (F = 20.4; η = 0.24; p < 0.001), sit and reach test (F = 56.8; η = 0.47; p < 0.001) and 2 kg elbow curls (F = 15.9; η = 0.19; p < 0.001).
Considering that both CS and TRT methods were equally effective to improve the physical fitness and functionality of elderly women, the decision of which protocol to use should be based on individual preferences and practical aspects.
本研究旨在比较 12 周传统抗阻训练（TRT）和使用集群组（CS）的抗阻训练对绝经后和老年女性的功能表现和身体适应性的影响。
参与者（61.1±4.9 岁，体重 64.5±1.8kg，身高 155.7±4.7cm）随机分为 TRT 组（n=35）或 CS 组（n=31）。在 12 周训练前后进行了人体测量、肌肉力量和功率、步态速度、核心稳定性、柔韧性和功能表现测试。两个方案的区别在于休息间隔的结构。TRT 组在每组 8 次重复之间休息 120 秒，而 CS 组在每 2 次重复后休息 30 秒。对每个变量进行了重复测量的双因素方差分析，当需要时，使用了 Bonferroni 事后检验。统计显著性设置为 p<0.05。
对于任何变量，都没有发现组间时间的交互作用。关于即时比较，1 次重复最大力量（RM）卧推（F=104.6；η=0.62；p<0.001）、1RM 腿推（F=74.6；η=0.53；p<0.001）、药球投掷（F=64.0；η=0.26；p<0.001）、站立跳远（F=27.6；η=0.30；p<0.001）、反向跳跃（F=17.4；η=0.21；p<0.001）、深蹲跳跃（F=23.2；η=0.26；p<0.001）、平板支撑时间（F=31.6；η=0.33；p<0.001）、6 米步行测试（F=18.0；η=0.22；p<0.001）、坐站测试（F=20.4；η=0.24；p<0.001）、坐立前伸测试（F=56.8；η=0.47；p<0.001）和 2kg 肘屈伸（F=15.9；η=0.19；p<0.001）都有显著提高。
考虑到 CS 和 TRT 方法同样有效，可以提高老年女性的身体适应性和功能，因此应根据个人喜好和实际情况选择使用哪种方案。
