Exercise boosts physical abilities

Simple exercises conducted on resistance training machines lead to a variety of favorable effects on muscle strength and performance in the elderly. Moreover, even relatively low-level workouts lead to significant improvements. Only a modest amount of resistance exercise, performed on a regular basis, is required to enhance muscle strength and physical performance in older adults, which may assist in the prevention of disability and thereby prolong independence. Researchers from the University of Queensland, Brisbane, looked into whether a single-set or three-set exercise regimen improved physical function in 28 women and men between 65 and 78 years of age. The subjects were randomly assigned to training involving either one or three sets of seven high-intensity resistance exercises. Both programs targeted muscle groups of the upper and lower body. Exercises were conducted twice a week for 20 weeks. At the end of the study, both groups showed a significant increase in isotonic muscle strength. There were larger improvements in the three-set group, with a significantly greater increase in muscle strength and endurance, but both groups demonstrated considerable benefit. This is important because shorter exercise protocols would be beneficial in community-based programs, permitting a larger number of people to train with the available equipment.