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A four-year longitudinal study of once weekly multi-joint resistance training and aerobic training vs. resistance
Peter Herbert1, Nicholas F Sculthorpe2, Nilihan E M Sanal-Hayes3
1Institute of Management and Health, University of Wales, Carmarthen, UK.
Background:
This study investigated the effects of a four-year exercise program on 49 men aged 60 to 82 years, previously naïve to exercise. Participants chose between a combined resistance and aerobic exercise group or a resistance training only group.
Methods:
The combined group (n = 25, age 66 ± 7 years) engaged in a weekly resistance programme featuring seated chest press, seated pull down, and leg press at 60%-70% of one repetition maximum, followed by approximately 30 minutes of aerobic exercise at 70%-90% maximum heart rate. The resistance training only group (n = 24, age 65 ± 5 years) followed a similar resistance programme but included only multi-joint and single-joint exercises, without an aerobic component. Each session lasted 50-60 minutes.
Results:
Over four years, both groups exhibited significant increases in strength for chest press and leg press (P < .05) with no group differences. Body fat decreased similarly in both groups (P < .001). The combined group showed an increase in relative maximal oxygen uptake (P < .01), whereas the resistance training group experienced a decline (P < .001). Leg power improved in both groups (P < .05) with no significant differences. Grip strength remained unchanged in either group.
Conclusions:
The study demonstrated that combined resistance and aerobic training, as well as resistance training alone, are equally effective for enhancing upper and lower body muscle strength in older men. However, the combined training approach is more time-efficient and superior for improving aerobic fitness.
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