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Efficacy of a home-based training program for older adults using elastic tubing

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The purpose of this study was to investigate the efficacy of, and the adherence to, a 12-week home-based progressive resistance training program for older adults utilizing elastic tubing. Sixty-two adults (mean age, 71.2 years) qualified to participate in the study. Subjects were randomly assigned to either the exercise (E) (n=31) or non-exercise (NE) group (n=31). Pre-and post-testing included isokinetic (1.05 rad · s −1) concentric/eccentric knee extension/flexion strength testing and flexibility measures of the hip, knee, and ankle. The E group trained three times per week, performing one to three sets of 10–12 repetitions for each of 12 resistance exercises. The exercises involved muscles of both the lower and upper body. Within the E group, 25 of the 31 subjects (80.6%) completed the study. Of the E subjects completing the study adherence to the three training sessions per week was 90% (range 72%–100%). Training resistances used during workouts increased significantly with the average estimated increase being 82% (P<0.001). The E group also demonstrated significant (P<0.05) increases in isokinetic eccentric knee extension (12%) and flexion (10%) strength. No other significant changes were observed between E and NE groups. These results suggest that home-based resistance training programs utilizing elastic tubing can serve as a practical and effective means of eliciting strength gains in adults over the age of 65.

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Mikesky, A.E., Topp, R., Wigglesworth, J.K. et al. Efficacy of a home-based training program for older adults using elastic tubing. Eur J Appl Physiol 69, 316–320 (1994).

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