Ferrando Vittoria, Mirabelli Francesco, Panascì Marco, Sofrà Denise, Ruggeri Piero, Faelli Emanuela, Bisio Ambra
Department of Experimental Medicine, Section of Human Physiology, University of Genoa, Genoa, Italy.
Centro Polifunzionale di Scienze Motorie, University of Genoa, Genoa, Italy.
J Strength Cond Res. 2025 Apr 2. doi: 10.1519/JSC.0000000000005115.
Ferrando, V, Mirabelli, F, Panascì, M, Sofrà, D, Ruggeri, P, Faelli, E, and Bisio, A. Effects of high-intensity progressive resistance training combined with self-talk on muscle strength and functional performance in older adults. J Strength Cond Res XX(X): 000-000, 2025-In older people, muscle mass and functional capacity decline, affecting balance, and gait control. In this population, resistance training (RT) improves muscle strength, counteracting this physiological decline. In younger individuals, cognitive strategies like motivational self-talk have been successfully integrated with RT to enhance its effectiveness. This study aimed to compare the effects of a high-intensity progressive RT with positive motivational self-talk against RT alone on muscle strength and functional performance in older adults. Twenty-eight healthy older people were divided into resistance training self-talk (RT-ST) group and RT group. The RT-ST group mentally repeated positive motivational phrases during lower-limb exercises, whereas the other group performed RT alone. The 4-week protocol included biweekly sessions, consisting of warm-up, a high-intensity resistance exercise, and cooldown. Handgrip strength, 1 repetition maximum (1RM), 30-second chair stand (30 s-CS), and time up and go (TUG) tests were conducted before (PRE), immediately after (POST), and 2 weeks after follow-up (FU) of the intervention. One repetition maximum significantly increased from PRE to POST (p ≤ 0.001) and FU (p ≤ 0.05) in both groups. The 30 s-CS significantly improved only in the RT-ST group at FU (p ≤ 0.001), with higher values compared with the RT group at POST (p ≤ 0.05) and FU (p ≤ 0.05). Time up and go test duration decreased in both groups (p ≤ 0.001), with RT-ST completing the test faster than RT (p ≤ 0.05). Incorporating positive motivational self-talk into a high-intensity progressive RT program led to significant improvements in functional performance, suggesting that its benefits go beyond improving muscle strength and may positively impact the activities of daily living in older adults.
费兰多、V、米拉贝利、F、帕纳西、M、索夫拉、D、鲁杰里、P、法埃利、E和比西奥、A。高强度渐进性抗阻训练结合自我对话对老年人肌肉力量和功能表现的影响。《力量与体能研究杂志》XX(X)：000 - 000，2025年。在老年人中，肌肉质量和功能能力下降，影响平衡和步态控制。在这个群体中，抗阻训练（RT）可提高肌肉力量，对抗这种生理衰退。在年轻人中，诸如激励性自我对话等认知策略已成功与抗阻训练相结合，以提高其效果。本研究旨在比较高强度渐进性抗阻训练结合积极激励性自我对话与单纯抗阻训练对老年人肌肉力量和功能表现的影响。28名健康老年人被分为抗阻训练自我对话（RT - ST）组和抗阻训练组。RT - ST组在下肢运动时在心里重复积极的激励性语句，而另一组仅进行抗阻训练。为期4周的方案包括每两周一次的训练，包括热身、高强度抗阻运动和放松。在干预前（PRE）、干预后立即（POST）以及随访2周后（FU）进行握力、1次重复最大值（1RM）、30秒坐立试验（30 s - CS）和起立行走试验（TUG）测试。两组的1次重复最大值从PRE到POST（p≤0.001）和FU（p≤0.05）均显著增加。仅RT - ST组在FU时30 s - CS显著改善（p≤0.001），与POST时的RT组相比（p≤0.05）以及FU时（p≤0.05）数值更高。两组的起立行走试验持续时间均缩短（p≤0.001），RT - ST组完成测试比RT组更快（p≤0.05）。将积极激励性自我对话纳入高强度渐进性抗阻训练计划可导致功能表现显著改善，表明其益处不仅限于提高肌肉力量，还可能对老年人的日常生活活动产生积极影响。
