The improvement of the muscular strength in elderly ladies through a strength progressive intensity training program

Abstract

The increase in life expectancy has a direct effect on the functional and muscular capacity. With the aging it is lost 2.3 kg of muscle, per decade, which means 5% to 10% less strength after being forty five years old. The improvement of muscle strength represents an important mean to maintain the elderly population in recreational and social activities and to improve their life quality. This study had as objective to verify the effect of a strength progressive intensity training program on the muscle strength variables, hand grip strength and activities of daily life. The sample embraced seven healthy 68.7 ± 2.5 yr; 156.07 ± 5.1 cm; 64.5 ± 6.2 kg women. The training protocol consisted of seven exercises: supine, rowed seated, leg press, abduction of shoulders, direct thread, triceps polished and seated calf. The program lasted for fur months, attended three times a week. The test of (1 RM) was carried out with pre-test and post-test. The results found after the fourth month showed a statistically significant increment, with a percentile of 79.12% for the supine, 25% for rowed, 158.45% for the leg press, 10.2% for the abduction of shoulders, 30.18% for the direct thread, 29.9% for the triceps in the pulley and 70% for the calf. The benefits resulting from this program showed that the elderly can significantly improve their strength level, autonomy and functional capacity.