According to the National Institute on Aging, people aged 65 or over are more likely to suffer from cardiovascular disease and limited mobility in their joints and limbs.
Research has suggested that older people who lift lighter weights at higher speeds increase their muscle power and functionality to a greater extent compared to those who lift heavier weights at slower speeds.
In a recent study at the University of Missouri, researchers found lifting lighter weights at faster speeds can improve mobility and heart health for older adults.
The study is published in the European Journal of Applied Physiology. One author is MU School of Health Professions associate professor Stephen Sayers.
In the study, the team compared vascular function in two groups of older individuals before and after 16 weeks of weightlifting.
One group completed high-speed power training with lighter weights while the other group focused on lifting heavier weights at slower speeds.
The team found that the group lifting lighter weights at faster speeds improved vascular function compared to the group lifting heavier weights.
They say that when people train with lighter weights and higher speeds, they don’t generate as much of a blood pressure response during exercise.
When they train with heavy weights, your blood pressure really rises, which can lead to stiffer blood vessels and restricted blood flow to your organs and tissues.
Since the risk of heart disease increases for adults over 65, high-speed power training can help maintain heart and blood health as well as joint and limb health.
In addition to heart problems, the team added that falls are another leading cause of hospitalizations among older individuals.
Their research examines whether high-speed power training can help older adults move their limbs and joints faster, which can potentially be life-saving in an emergency situation.
If people can train older adults to move their limbs faster, they might be able to catch themselves before they fall if they happen to trip or stumble.
Whether it is increasing cardiovascular health or muscle functionality, the overall goal is keeping older adults healthy, active, and safe in their communities.
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