A minimal dose approach to resistance training for the older adult; the prophylactic for aging

James Fisher, James Steele, Paulo Gentil, Jürgen Giessing, Wayne Westcott

Research output: Contribution to journalArticle

Abstract

A plethora of research has supported the numerous health benefits of resistance training as we age, including positive relationships between muscular strength, muscle mass and reduced all-cause mortality. As such, resistance training has been referred to as medicine. However, participation and adherence remains low, with time constraints and perceived difficulty often cited as barriers to resistance training. With this in mind, we aimed to summarise the benefits which might be obtained as a product of a minimal dose approach. In this sense, participation in resistance training might serve as a prophylactic to delay or prevent the onset of biological aging. A short review of studies reporting considerable health benefits resulting from low volume resistance training participation is presented, specifically considering the training time, frequency, intensity of effort, and exercises performed. Research supports the considerable physiological and psychological health benefits from resistance training and suggests that these can be obtained using a minimal dose approach (e.g. <60 minutes, 2 d wk-1), using uncomplicated equipment/methods (e.g. weight stack machines). Our hope is that discussion of these specific recommendations, and provision of an example minimal dose workout, will promote resistance training participation by persons who might otherwise have not engaged. We also encourage medical professionals to use this information to prescribe resistance exercise like a drug whilst having an awareness of the health benefits and uncomplicated methods.
Original languageEnglish
Pages (from-to)80-86
JournalExperimental Gerontology
Volume99
DOIs
Publication statusPublished - 28 Sep 2017

Fingerprint

Resistance Training
Aging of materials
Health
Insurance Benefits
Information use
Hope
Medicine
Muscle
Muscle Strength
Research
Pharmaceutical Preparations
Psychology
Weights and Measures
Equipment and Supplies
Mortality

Cite this

@article{e29ec1395ae243989e0662611ad5f167,
title = "A minimal dose approach to resistance training for the older adult; the prophylactic for aging",
abstract = "A plethora of research has supported the numerous health benefits of resistance training as we age, including positive relationships between muscular strength, muscle mass and reduced all-cause mortality. As such, resistance training has been referred to as medicine. However, participation and adherence remains low, with time constraints and perceived difficulty often cited as barriers to resistance training. With this in mind, we aimed to summarise the benefits which might be obtained as a product of a minimal dose approach. In this sense, participation in resistance training might serve as a prophylactic to delay or prevent the onset of biological aging. A short review of studies reporting considerable health benefits resulting from low volume resistance training participation is presented, specifically considering the training time, frequency, intensity of effort, and exercises performed. Research supports the considerable physiological and psychological health benefits from resistance training and suggests that these can be obtained using a minimal dose approach (e.g. <60 minutes, 2 d wk-1), using uncomplicated equipment/methods (e.g. weight stack machines). Our hope is that discussion of these specific recommendations, and provision of an example minimal dose workout, will promote resistance training participation by persons who might otherwise have not engaged. We also encourage medical professionals to use this information to prescribe resistance exercise like a drug whilst having an awareness of the health benefits and uncomplicated methods.",
author = "James Fisher and James Steele and Paulo Gentil and J{\"u}rgen Giessing and Wayne Westcott",
year = "2017",
month = "9",
day = "28",
doi = "10.1016/j.exger.2017.09.012",
language = "English",
volume = "99",
pages = "80--86",
journal = "Experimental Gerontology",
issn = "0531-5565",
publisher = "Elsevier Inc.",

}

A minimal dose approach to resistance training for the older adult; the prophylactic for aging. / Fisher, James; Steele, James; Gentil, Paulo; Giessing, Jürgen; Westcott, Wayne .

In: Experimental Gerontology, Vol. 99, 28.09.2017, p. 80-86.

Research output: Contribution to journalArticle

TY - JOUR

T1 - A minimal dose approach to resistance training for the older adult; the prophylactic for aging

AU - Fisher, James

AU - Steele, James

AU - Gentil, Paulo

AU - Giessing, Jürgen

AU - Westcott, Wayne

PY - 2017/9/28

Y1 - 2017/9/28

N2 - A plethora of research has supported the numerous health benefits of resistance training as we age, including positive relationships between muscular strength, muscle mass and reduced all-cause mortality. As such, resistance training has been referred to as medicine. However, participation and adherence remains low, with time constraints and perceived difficulty often cited as barriers to resistance training. With this in mind, we aimed to summarise the benefits which might be obtained as a product of a minimal dose approach. In this sense, participation in resistance training might serve as a prophylactic to delay or prevent the onset of biological aging. A short review of studies reporting considerable health benefits resulting from low volume resistance training participation is presented, specifically considering the training time, frequency, intensity of effort, and exercises performed. Research supports the considerable physiological and psychological health benefits from resistance training and suggests that these can be obtained using a minimal dose approach (e.g. <60 minutes, 2 d wk-1), using uncomplicated equipment/methods (e.g. weight stack machines). Our hope is that discussion of these specific recommendations, and provision of an example minimal dose workout, will promote resistance training participation by persons who might otherwise have not engaged. We also encourage medical professionals to use this information to prescribe resistance exercise like a drug whilst having an awareness of the health benefits and uncomplicated methods.

AB - A plethora of research has supported the numerous health benefits of resistance training as we age, including positive relationships between muscular strength, muscle mass and reduced all-cause mortality. As such, resistance training has been referred to as medicine. However, participation and adherence remains low, with time constraints and perceived difficulty often cited as barriers to resistance training. With this in mind, we aimed to summarise the benefits which might be obtained as a product of a minimal dose approach. In this sense, participation in resistance training might serve as a prophylactic to delay or prevent the onset of biological aging. A short review of studies reporting considerable health benefits resulting from low volume resistance training participation is presented, specifically considering the training time, frequency, intensity of effort, and exercises performed. Research supports the considerable physiological and psychological health benefits from resistance training and suggests that these can be obtained using a minimal dose approach (e.g. <60 minutes, 2 d wk-1), using uncomplicated equipment/methods (e.g. weight stack machines). Our hope is that discussion of these specific recommendations, and provision of an example minimal dose workout, will promote resistance training participation by persons who might otherwise have not engaged. We also encourage medical professionals to use this information to prescribe resistance exercise like a drug whilst having an awareness of the health benefits and uncomplicated methods.

U2 - 10.1016/j.exger.2017.09.012

DO - 10.1016/j.exger.2017.09.012

M3 - Article

VL - 99

SP - 80

EP - 86

JO - Experimental Gerontology

JF - Experimental Gerontology

SN - 0531-5565

ER -