Exercise programs may improve upper and lower body strength in normal-weight and overweight postmenopausal women
1. High intensity Interval Training Nordic Walking (HIIT-NW) significantly improves lower limb strength and lean mass, making it a favorable option for normal-weight postmenopausal women.
2. Conventional Strength Training is particularly effective for improving upper body strength and reducing body fat, offering added benefits for overweight individuals.
Evidence Rating Level: 1 (Excellent)
This quasi-randomized controlled trial evaluated the effects of two 12-week exercise programs, High-Intensity Interval Training Nordic Walking (HIIT-NW) and conventional Strength Training (ST), on sarcopenia prevention in 71 postmenopausal women aged 60-79 without sarcopenia. Participants were assigned to HIIT-NW, ST, or a control group, with body composition, physical function, and blood markers assessed pre- and post-intervention. Results demonstrated that both exercise interventions significantly improved key parameters compared to the control group. The HIIT-NW group showed significant increases in limb lean mass and the skeletal muscle index, with pronounced benefits in lower body strength, including knee flexor strength and Timed Up and Go performance. The ST group exhibited significant improvements in upper body strength, including left-hand grip strength and arm curl performance, alongside reductions in body fat mass and BMI. Therefore, this study concludes that both HIIT-NW and ST are effective for preventing sarcopenia, with HIIT-NW being particularly beneficial for enhancing lower limb strength in normal-weight women, while ST may be more suitable for overweight women due to its additional benefits for body composition.
Click here to read this study in PLOS One
Image: PD
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