Repercussões de 10 semanas de treinamento de força nas capacidades física e funcional de mulheres de meia-idade

Abstract

Objective: To evaluate the effects of 10 weeks of strength training on physical and functional fitness in middle-aged women, as well as monitor the internal training load. Methods: This was a longitudinal experimental study conducted at the Physical Education and Sports Institute of the Federal University of Ceará, in which 10 middleaged women (45.0 ± 8.02 years) participated in a strength training protocol duration of 10 weeks, 2 weekly sessions, performing 8 alternating exercises per follow-up (60% to 80% of 10 RM), along with internal load monitoring. The volunteers were evaluated for physical fitness: isometric lower limb strength, vertical jump (CMJ), muscular strength (supine, leg press 45 ° and paddling) and functional fitness: lower limb resistance (sitting and standing), agility and dynamic balance (time-up-and-go and AGIL test), walking time (walk of 1,600 meters) and flexibility (wells bench) in the pre and post intervention period. The internal load was monitored using the PSE method of the session. Descriptive statistics were used to characterize the sample and to compare the pre and post intervention results, the differences between the standardized means and their respective confidence intervals (CI = 90%) and the odds (greater / similar / smaller) were used. RESULTS: There were substantial improvements in the isometric strength of the lower limbs, strength (supine, leg press 45 ° and paddling) and walking time after 10 weeks of strength training. Conclusion: Strength training provided improvements in physical abilities (isometric strength of lower limbs, muscular strength and walking time). These results are relevant for the prescription of training for middleaged women, aiming at improving health-related aspects.