The Effects of High Intensity Strength Training Using both Fixed and Functional Resistance Training Equipment on Balance, Flexibility and Strength.

Spennewyn K.

Background: The purpose of this study was to compare measures of balance, coordination, mobility, strength and flexibility between subjects who used fixed resistance training equipment and functional resistance training equipment.

Methods: Thirty subjects ranging in age from 23 to 79 years (mean age 49) participated in the study; 28 completed the study. All subjects were considered sedentary (defined by 6 months or more without exercise) and were assigned to either a fixed linear group utilizing a standard fixed range selectorized resistance unit (FLG) or a functional group (FG) utilizing a free motion plate loaded resistance unit. Selection was based on a nonrandomized controlled intervention taking into account relative medical limitations and abilities. Due to medical limitations, many were unable to be placed in FLG, thus the FG had a mean age of 58. A total of 14 subjects were assigned to FLG and 15 to FG. Both groups performed exercise two times week for 4 weeks before being re-assessed and continuing on with a total 16 weeks of resistance training. Both groups targeted the same muscle groups and both were instructed equally on diet and warm up techniques. Each group was instructed not to stretch. Main Outcome Measures included: Resistance increases, Sit and Reach, Get Up and Go, Berg Balance, NIHS Balance Assessment, Hand Dynamometer, Spirometer, Tandem Rhomberg Balance Test, 3-minute Walk Test.

Results: Outcome measures show improvements in both groups, but a significantly greater improvement in FG over FLG. Of the two groups, the total resistance lifted increased 67% in the FLG and 107% in the FG (40% difference). The Sit and Reach improved 3% in the FLG and 13% in the FG (10% difference). The distance covered in the 3 minute walk changed 7.71% in the FLG and 14% in the FG (a 6% difference). Functional balance improved 113% in the FLG and 240% in the FG (127% difference). Lean mass increased 0.13 pounds in the FLG and 1.2 pounds in the FG (89% difference).

Conclusion: High intensity strength training exercises are an effective and feasible means to preserve strength, retard sarcopenia, improve flexibility and balance in all groups; however, functional strength training appears to improve overall strength, flexibility and balance when compared to fixed training equipment.