Journal of Sports Science and Medicine
Journal of Sports Science and Medicine
ISSN: 1303 - 2968   
Ios-APP Journal of Sports Science and Medicine
Androit-APP Journal of Sports Science and Medicine
©Journal of Sports Science and Medicine (2021) 20, 133 - 141   DOI:

Research article
Effects of Chair-Based, Low–Load Elastic Band Resistance Training on Functional Fitness and Metabolic Biomarkers in Older Women
Marko D.M. Stojanović1,2, , Mladen J. Mikić1,2, Zoran Milošević1, Jovan Vuković1, Tatjana Jezdimirović1, Vlatko Vučetić3
Author Information
1 University of Novi Sad, Faculty of Sport and Physical Education, Novi Sad, Serbia
2 Advanced Rehab & Conditioning Lab, Faculty of Sport and Physical Education, University of Novi Sad, Serbia
3 Faculty of Kinesiology, University of Zagreb, Croatia

Marko D.M. Stojanović
✉ PhD Faculty of Sport and Physical education, Lovcenska 16, Novi Sad, 21000, Serbia
Publish Date
Received: 05-10-2020
Accepted: 08-01-2021
Published (online): 01-03-2021
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Strength training can improve myriad health parameters in elderly cohorts. Although potentially more appropriate for the elderly, low-load resistance training protocols have been less investigated. We aimed to examine the effects of 12 weeks of chair-based, low-load resistance training with elastic band (EBT) on functional fitness and metabolic biomarkers in older women. One hundred sixty-eight women were allocated randomly to an elastic band resistance training (EBT, n = 86, 75.7 ± 8.9 years, 71.3 ± 12.2 kg) or a control group (CON, n = 82, 74.5 ± 8.2years, 70.6 ± 12.0 kg). RT protocol consisted of periodized chair-based, low-load whole-body resistance exercises (2 sets, 12-15 repetitions, 40-60% of one repetition maximum-1RM) using an elastic band, twice weekly for 12 weeks. The resistance training program was generally designed to maintain internal load over time, provided with increasing intensity using various elastic bands (Thera-Band). Functional fitness (30-s Chair Stand,30-s Arm Curl, 2-min Step Test, Chair Sit-and-Reach, Back Scratch, 8-Foot Up-and-Go, Handgrip Strength) and metabolic markers (Fasting blood glucose, triglycerides, total cholesterol, high (HDL) and low (LDL) density lipoprotein) were measured before and after the training period. To detect pre/post intervention changes and between group- differences 2x2 repeated measures ANOVA was applied. Significant improvements over time for all fitness variables for EBT comparing to CON were obtained (F = 12.78, p < 0.05 for 30-s Chair Stand; F = 14.04, p < 0.05 for 30-s Arm Curl; F = 5.18, p < 0.05 for 2-min Step Test; F = 10.90, p < 0.05 for Chair Sit-and-Reach; F = 16.57, p < 0.05 for Back Scratch; F = 11.79, p < 0.05 for 8-foot Up-and-Go; and F = 29.25, p < 0.05 for Handgrip Strength). In addition, significant improvements over time for all but one (triglycerides) biomarkers for EBT comparing to CON were obtained (F = 7.30, p < 0.05 for blood sugar levels; F = 13.36, p < 0.05 for total cholesterol; F = 8.61, p < 0.05 for HDL; and F = 11.53, p < 0.05 for LDL). Furthermore, the participants’ adherence to training sessions of over 90% was reported. In conclusion, 12 weeks of EBT is safe and beneficial for improving health-related fitness and metabolic biomarkers in older women and seems to be viable model to ensure a high training adherence rate.

Key words: Aging, lipoproteins, low-intensity strength training, physical function

           Key Points
  • EBT lead to a significant improvement in glucose, total cholesterol, HDL and LDL in older women.
  • EBT lead to a significant increase in cardiorespiratory fitness, handgrip strength, lower- body strength and flexibility, upper-body strength and flexibility and agility in older women.
  • EBT seems to be viable model to ensure high training adherence rate.
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