Elina Sillanpää

Body Composition and Fitness during Strength and/or Endurance Training in Older Men

PURPOSE This study examined adaptations in body composition and physical fitness during a 21-wk strength and/or endurance training period in 40- to 65-yr-old men. We also compared the usefulness of different methods for the analysis of body composition to detect training-induced adaptations. METHODS Fifty-three men were randomized into the endurance training (E: N = 14), strength training (S: N = 13), combined strength and endurance training (SE: N = 15), or control (C: N = 11) groups. S and E trained 2 and SE 2 x 2 times a week for strength and endurance. RESULTS Percentage of fat (fat%) decreased (5-8%) similarly in all training groups. Fat% measured by DXA at baseline and its change correlated with those recorded by bioimpedance (r = 0.90 and 0.66), skinfolds (r = 0.80 and 0.78), and waistline (r = 0.84 and 0.74). Lean mass in legs (DXA) increased only in S (2.0 +/- 1.5%, P < 0.001), but the thickness of vastus lateralis and intermedius measured by ultrasound increased (7-11%) in all training groups, and that of triceps brachii increased in S (22%) and SE (20%). Maximal concentric force increased significantly in S, SE, and E (by 22, 23, and 7%), and maximal oxygen uptake increased in both E (11%) and SE (11%). CONCLUSIONS Waist circumference and skinfold thickness seem to reasonably assess changes in percent body fat during training. However, only DXA was capable to separate small differences between the groups in training-induced changes in lean body mass. Combined strength and endurance training is of greater value than either alone in optimizing body composition or improving physical fitness in older men.

Individual responses to combined endurance and strength training in older adults.

PURPOSE A combination of endurance and strength training is generally used to seek further health benefits or enhanced physical performance in older adults compared with either of the training modes alone. The mean change within a training group, however, may conceal a wide range of individual differences in the responses. The purpose, therefore, was to examine the individual trainability of aerobic capacity and maximal strength, when endurance and strength training are performed separately or concurrently. METHODS For this study, 175 previously untrained volunteers, 89 men and 86 women between the ages of 40 and 67 yr, completed a 21-wk period of either strength training (S) twice a week, endurance training (E) twice a week, combined training (ES) four times per week, or served as controls. Training adaptations were quantified as peak oxygen uptake (VO2peak) in a bicycle ergometer test to exhaustion and maximal isometric bilateral leg extension force (MVC) in a dynamometer. RESULTS A large range in training responses, similar to endurance or strength training alone, was also observed with combined endurance and strength training in both ΔVO2peak (from -8% to 42%) and ΔMVC (from -12% to 87%). There were no significant correlations between the training responses in VO2peak and MVC in the E, S, or especially in the ES group, suggesting that the same subjects did not systematically increase both aerobic capacity and maximal strength. CONCLUSIONS The goal of combined endurance and strength training--increasing both aerobic capacity and maximal strength simultaneously--was only achieved by some of the older subjects. New means are needed to personalize endurance, strength, and especially combined endurance and strength training programs for optimal individual adaptations.

Effects of combined endurance and strength training on muscle strength, power and hypertrophy in 40–67-year-old men

Both strength and endurance training have several positive effects on aging muscle and physical performance of middle‐aged and older adults, but their combination may compromise optimal adaptation. This study examined the possible interference of combined strength and endurance training on neuromuscular performance and skeletal muscle hypertrophy in previously untrained 40–67‐year‐old men. Maximal strength and muscle activation in the upper and lower extremities, maximal concentric power, aerobic capacity and muscle fiber size and distribution in the vastus lateralis muscle were measured before and after a 21‐week training period. Ninety‐six men [mean age 56 (SD 7) years] completed high‐intensity strength training (S) twice a week, endurance training (E) twice a week, combined training (SE) four times per week or served as controls (C). SE and S led to similar gains in one repetition maximum strength of the lower extremities [22 (9)% and 21 (8)%, P<0.001], whereas E and C showed minor changes. Cross‐sectional area of type II muscle fibers only increased in S [26 (22)%, P=0.002], while SE showed an inconsistent, non‐significant change [8 (35)%, P=0.73]. Combined training may interfere with muscle hypertrophy in aging men, despite similar gains in maximal strength between the strength and the combined training groups.

Effects of strength and endurance training on metabolic risk factors in healthy 40–65‐year‐old men

This study compared 21 weeks of combined high‐intensity strength and endurance training with endurance or strength training only on metabolic risk factors in 40–65‐year‐old men. The healthy men (n=63) were randomized into endurance (E), strength (S), combined strength and endurance training (SE) and control (C) groups. S and E trained two times a week and SE 2+2 times a week. Systolic (SBP) and diastolic blood pressure decreased significantly both in E (−6±8 and −4±6 mmHg) and in S (−9±8 and −5±7 mmHg), but not in SE or C (P=0.003 for the difference in the changes of SBP between the groups). The changes in serum glucose and insulin during an oral glucose tolerance test did not differ between the groups. Only E decreased serum fasting insulin levels (−17±27%, P=0.013). Minor changes were observed in blood lipids and lipoproteins in all groups. Both endurance and strength training can modestly improve metabolic health even in relatively lean older men with normal glucose tolerance. Combined strength and endurance training did not produce complementary benefits on metabolic risk factors. Combined training is effective in improving body composition and cardiorespiratory and muscular fitness, however, which is likely to decrease the risk of future metabolic and cardiovascular disease.

Effects of strength and endurance training on antioxidant enzyme gene expression and activity in middle-aged men

This study was aimed at investigating the effects of a 21‐week period of progressive strength or endurance training on peripheral blood mononuclear cells (PBMC) antioxidant enzyme gene expression and activity in healthy middle‐aged untrained men. Strength (n=11) and endurance (n=12) training were performed twice a week, including resistance exercises to activate all the main muscle groups or cycle‐ergometer pedaling, respectively. mRNA levels of catalase, glutathione peroxidase (GPx), mitochondrial superoxide dismutase (MnSOD) and cytosolic superoxide dismutase (CuZnSOD) were increased after 21 weeks of strength training, while endurance training induced significant changes only in MnSOD and GPx mRNA levels. CuZnSOD protein content was significantly increased only in strength‐trained subjects. The program of strength or endurance exercise training had no significant effects on the activity of any of the antioxidant enzymes. In conclusion, in a middle‐aged population, 21 weeks of strength or endurance training was a sufficient stimulus to up‐regulate mRNA levels of PBMC antioxidant enzymes, the strength training being a more optimal stimulus. However, the discrepancies between enzyme protein and mRNA levels suggest that the present systematic strength or endurance training period had no beneficial effects on enzymatic antioxidant defense mechanisms in previously untrained middle‐aged men.

Body Composition in 18- to 88-Year-Old Adults—Comparison of Multifrequency Bioimpedance and Dual-Energy X-ray Absorptiometry

This study compared bioimpedance analysis (BIA) in the assessment of body composition with dual‐energy X‐ray absorptiometry (DXA) in 18‐ to 88‐year‐old adults.

Neuromuscular function and balance of prepubertal and pubertal blind and sighted boys

Aim: To compare the neuromuscular function and balance of blind prepuberty‐ and puberty‐aged boys to those with normal sight. Methods: Thirty‐three prepubertal (aged 9–13 y) and pubertal (aged 15–18 y) blind and sighted boys were tested for muscle mass thickness, electromyography and maximal isometric strength, dynamic explosive actions, and balance. Results: There was no difference in the muscle mass thickness, maximal strength or vertical jump between the blind and sighted boys. However, fitness‐ball throwing and five‐jump distances were significantly shorter in both blind groups compared to the sighted groups. One‐leg stance of the prepuberty‐aged sighted boys was 109 (67) s and in blind boys 32 (12) s, and in the puberty‐aged boys 120 (57) s and 31 (8) s, respectively. When vision was blocked in the sighted boys, differences between the blind and sighted boys disappeared.

The Impact of Different Diagnostic Criteria on the Prevalence of Sarcopenia in Healthy Elderly Participants and Geriatric Outpatients

Background: A consensus on the diagnostic criteria for sarcopenia, a common syndrome in the elderly, has not been reached yet. Prevalence rates vary between studies due to the use of different criteria encompassing different measures, correction factors and cutoff points. Objective: This study compared prevalence rates of sarcopenia using nine sets of diagnostic criteria applied in two different elderly populations. Methods: The study population encompassed 308 healthy elderly participants (152 males, 156 females; mean age 74 years) and 123 geriatric outpatients (54 males, 69 females; mean age 81 years). Diagnostic criteria included relative muscle mass, absolute muscle mass, muscle strength and physical performance. Results: Prevalence rates of sarcopenia varied between 0 and 15% in healthy elderly participants and between 2 and 34% in geriatric outpatients. Conclusion: This study clearly demonstrates the dependency of sarcopenia prevalence rates on the applied diagnostic criteria.

Combined Strength and Endurance Training Improves Health-Related Quality of Life in Healthy Middle-Aged and Older Adults

The purpose of this study was to evaluate the effects of 21 weeks of strength and/or endurance training on health related quality of life (HRQoL) in 39-77 year-old healthy subjects. 108 men and 96 women were randomized into endurance, strength, or combined training groups and controls. Strength-group performed high-intensity strength training while endurance-group performed cycle training. Combined-group completed both training protocols. Leg extension strength and maximal oxygen uptake were measured. HRQoL was assessed with a Finnish version of SF-36 questionnaire. A significant training-induced difference was observed between groups (p=0.038) in the vitality dimension of HRQoL, which was characterized by a 6.6 ± 1.5 unit increase in the combined group and no change in the other groups. Both endurance and combined training showed small improvements in certain dimensions of HRQoL. Dimensions of general (4.6 ± 1.9) and mental health (3.9 ± 1.4) improved in combined-group while general health (4.4 ± 2.0), bodily pain (5.5 ± 2.5) and role physical (6.0 ± 2.4) improved in endurance-group. Strength-group experienced increased pain ( -5.4 ± 1.8) during the experimental period. However, increased perception of pain was not observed during combined training. According to the present results both endurance and especially combined training may have potential to promote or maintain certain dimensions of HRQoL even in middle-aged and older adults.

Serum Basal Hormone Concentrations, Nutrition and Physical Fitness During Strength and/or Endurance Training in 39-64-Year-Old Women

We examined effects of 21 weeks of strength and/or endurance training and nutrition on serum hormones and physical fitness in 39-64-year-old women. Subjects (n=79) were randomized into the endurance group (E), strength group (S), combined group (SE) and controls (C). Total body strength training and high-intensity bicycle training were used. Average energy and nutrient intake remained the same in all groups. Body fat (dual energy X-ray absorptiometry) decreased significantly in all training groups and body mass index in E, SE and C. Only SE increased total body lean mass (2.2%, p=0.001), between groups p=0.044. Maximal cycling power increased more in E (16%) and SE (17%) than in S (8%)(all p<0.001), between groups p<0.001. Knee extension strength increased only in S (7%, p=0.006) and SE (11%, p<0.001). The changes in serum hormones did not differ between the groups, except insulin-like growth factor-1 (p=0.028), characterized by an 8% (p=0.097) increase in SE and a 7% (p=0.074) decrease in C. In women combined training led to marked improvements in physical fitness and body composition. Energy and protein intake was sufficient to ensure training-induced adaptations in muscle mass and physical fitness in response to both endurance and strength training, even though the energy balance was slightly negative in the endurance-trained groups.