Newswise — Older adults may be more inclined to use resistance training equipment if they don't have to spend much time in the gym, says a Ball State University researcher.
A study of five men with an average age of 70 found that participants were able to retain muscle strength by just lifting once a week.
Preserving muscle strength and size as people age has become a critical issue for older adults attempting to maintain independent living and quality of life, said Scott Trappe, director of Ball State's Human Performance Laboratory.
"Of practical importance for the elderly and health care communities is how much or how little training is necessary to maintain skeletal muscle function and size," he said. "Minimizing the frequency and time commitment may lead to increased participation of older adults engaging in resistance training types of activities."
The study was supported by a grant from the National Institute on Aging and appears in the Journal of Gerontology: Biological Sciences.
Trappe examined a group of 10 men who had previously spent three months building up muscle strength by using resistance equipment three times a week. The strength increases ranged from 20 to 90 percent.
Over the next six months, the study found that half the men who worked out once a week were able to maintain muscle size and strength. The five who resumed their previous regimen of no regular physical activity experienced significant losses of muscle size and strength.
Trappe said the loss of muscle size and strength, often referred to as sarcopenia, is commonly associated with aging.
"As a result, sarcopenia-related problems such as falls that lead to injury and loss of independent living annually cost the health care industry millions of dollars," he said. "Engaging in a once a week resistance training program seems to be effective to prevent the advancement of sarcopenia. Older adults could engage in a low volume, high intensity program and still maintain independence and reduce their chances for falls and injuries."
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