Ageing is associated with decreases in strength and cardiovascular fitness, and increased cardiovascular risk factors. The aim of the current study was to determine the effectiveness of 16 weeks of community based resistance compared to flexibility training on strength, cardiovascular fitness and cardiovascular and metabolic parameters in a group of previously sedentary, healthy older men and women. A randomised controlled crossover intervention study. Forty nine healthy sedentary participants (23 males; age 66.7 +/- 4.3 years; weight 78.6 +/- 15.4kg; mean +/- SD) completed 16 weeks of supervised community-based resistance training and 16 weeks of flexibility training in a randomised order. Prior to and following each intervention, participants were assessed for muscle strength, cardiovascular fitness (VO2peak), fasted blood lipids and blood glucose, insulin and insulin resistance. Resistance training resulted in significant increases in knee extension (+25.7Nm; p < 0.001) and knee flexion strength (+8.9Nm; p = 0.048) and decreases in fasting total cholesterol (-0.51mmol/L; p = 0.001), HDL cholesterol (-0.12mmol/L; p = 0.035), LDL cholesterol (-0.35mmol/L; p = 0.022), glucose (-0.42mmol/L; p < 0.001), insulin (-1.28muU/mL; p = 0.049) and insulin resistance (-0.50muU/mL; p = 0.004) compared to the flexibility protocol. No significant changes between the treatments were observed in VO2peak (+2.04mL/kg/min; p = 0.12). Community based resistance training is suitable for improving strength and reducing cardiovascular and metabolic risk factors in healthy older individuals.

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