Lifting Lighter Weights at Faster Speeds Can Improve Mobility and Cardiovascular Health for Older Adults

A pilot study published in the European Journal of Applied Physiology considered the effectiveness of low weight, high-speed weightlifting on muscle performance and function in older adults, reports Medical Xpress . The researchers compared vascular function in two groups of older adults before and after 16 weeks of weightlifting. One group completed high-speed power training with lighter weights while the other lifted heavier weights at slower speeds, and the first group improved vascular function compared to the second group. "When you train with lighter weights and higher speeds, you don't generate as much of a blood pressure response during exercise," said University of Missouri School of Health Professions Professor Stephen Sayers. "When you 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 cardiovascular disease increases for adults over 65, high-speed power training can help maintain heart and blood health as well as joint and limb health." The study also looked at whether high-speed power training can help older adults move their limbs and joints faster, which can potentially be life-saving by avoiding injury and hospitalization due to falls.