Objectives: To compare the effects of conventional resistance training (CRT) versus elastic resistance training (ERT) on functional fitness and cardiovascular outcomes in older women. Methods: Seventeen older women were divided into two groups: CRT group (n=9, 66.98 ± 6.0 years) performed exercises using weight machines and/or free-weight and ERT (n=8, 71.50 ± 4.98 years) group performed exercises using an elastic resistance device. Low-volume sessions (~ 15 to 18 min total time) were performed 2 times a week for 14 weeks following a non-periodized model. Before and after the training period, participants were assessed for functional tests (chair to stand, arm curl, 8-foot up-and-go, sit-and-reach, back stretch, 6-minute walk), blood pressure (BP) and resting heart hate (HR). Results: Both protocols promoted similar improvements on chair to stand (P<0.01), arm curl (P<0.01), 8-foot up-and-go (P<0.01), left sit-and-reach (P<0.05) and left back stretch (P<0.05) from pre- to post-test. Only CRT improved on 6-minute walk (P=0.033) and only ERT reduced resting HR (P=0.007) from pre- to post-training. No differences were observed between groups for any outcome. Conclusion: Aminimal dose approach of ERT may be an alternative strategy to CRT to promote functional improvements in older women.
Minimal dose resistance training with elastic tubes promotes functional and cardiovascular benefits to older women