How to simultaneously optimize muscle strength, power, functional capacity, and cardiovascular gains in the elderly: an update

Abstract

The purpose of the present study was to review the scientific literature that investigated concurrent training adaptations in elderly populations, with the aim of identifying the optimal combination of both training program variables (i.e., strength and endurance) to avoid or minimize the interference effect in the elderly. Scielo, Science Citation Index, MEDLINE, Scopus, SPORTDiscus, and ScienceDirect databases were searched. Concurrent training is the most effective strategy by which to improve neuromuscular and cardiorespiratory functions as well as functional capacity in the elderly. The volume and frequency of training appears to play a critical role in concurrent training-induced adaptations in elderly subjects. Furthermore, new evidence indicates that the intra-session exercise order may influence the magnitude of physiological adaptations. Despite the interference effect on strength gains that is caused by concurrent training, this type of training is advantageous in that the combination of strength and endurance training produces both neuromuscular and cardiovascular adaptations in the elderly. The interference phenomenon may be observed in elderly subjects when a moderate weekly volume of concurrent training (i.e., three times per week) is performed. However, even with the occurrence of this phenomenon, the performance of three concurrent training sessions per week appears to optimize the strength gains in relative brief periods of training (12 weeks). Moreover, performing strength prior to endurance exercise may optimize both neuromuscular and cardiovascular gains.

Figures

Fig. 1

Maximal bilateral concentric 1 RM half-squat at pretraining, after 8 and 16 weeks of training for each subject. *P < 0.05, significantly different from the corresponding pretraining value; #P < 0.05, significantly different from week 8 (Izquierdo et al. 2004)

Fig. 2

Strength prior to endurance exercise sequence results in greater maximal training load values during training periodization (a) and greater lower body strength gains (kilogram) after 12 weeks of concurrent training (b). SE strength prior to endurance training, ES endurance prior to strength training. *P < 0.001, significant difference from pretraining values. †P < 0.001, significant time vs. group interaction. Adapted from Cadore et al. (2012b)

Fig. 3

Muscle cross-sectional area of the quadriceps femoris muscle group for the strength, endurance, and combined strength and endurance groups at pretraining and following 16 weeks of training for each subject. *P < 0.05, significantly different from the corresponding pretraining value (Izquierdo et al. 2004)

Fig. 4

Neuromuscular economy (normalized EMG at 50 % of pretraining MVC) of rectus femoris. SE strength prior to endurance training, ES endurance prior to strength training. *P < 0.01, significant difference from pretraining values. †P < 0.01, significant time vs. group interaction (Cadore et al. 2012b)