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Exp Gerontol. 2012 Mar;47(3):250-5. doi: 10.1016/j.exger.2011.12.010. Epub 2012 Jan 2.

Effects of high-speed power training on functional capacity and muscle performance in older women.

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University of Trás-os-Montes and Alto Douro, Department of Sport Sciences, Vila Real, Portugal.


The purpose of the study was to examine the effects of 12 weeks high-speed power training on isometric contraction (handgrip strength), maximal strength (1RM), muscle power (walking velocity, counter movement jump and ball throwing) and functional tasks of the arm and leg muscles (sit-to-stand and get-up and go). Fifty-six older women were divided into an experimental group and a control group [EG, n=28, 62.5 (5.4) years; CG: n=28, 62.5 (4.3) years]. The EG was submitted to a high-speed power training that consisted of 40% of one repetition maximum (1<RM) to 75% of 1RM); 3 sets 4-12 reps, countermovement jump and medicine ball (1.5 kg) throwing. Over the 12-week training period, the EG significantly increased dynamic and isometric strength performance (57% to 61%), muscle power (range from 14% to 40%) (P<0.05) and function (P<0.05). No significant magnitudes of increase were observed in the CG. These data indicate that high-speed power training is an effective exercise approach leading to large gains in upper and lower extremity muscle performance and function capacity.

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