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Table 2 Exercise descriptions

From: Counteracting Age-related Loss of Skeletal Muscle Mass: a clinical and ethnological trial on the role of protein supplementation and training load (CALM Intervention Study): study protocol for a randomized controlled trial

Exercise regimen

LITW (three to five times weekly)

HRTW (three times weekly)

General comments

We instruct weekly in the first month and thereafter correct and instruct all exercises monthly, including one home visit. We increase the load accordingly when subjects can perform a given exercise correctly (i.e., optimal range of motion) and steadily (i.e., no shaking and maintaining a steady pace) as evaluated by the instructor. We use red, green, and blue TheraBand® rubber bands (Hygenic Corp., Akron, OH, USA). The weekly number of training sequences varies between three and five as follows: three, four, five, four, three, four, five, four, etc. (i.e., on average, four times weekly).

Lower body exercises: All exercises progress from 3 sets of 12 repetitions at 12 RM load to 5 sets of 6 repetitions at 6 RM load in 3-month cycles. The final 2 weeks of each cycle are tapering and testing periods with less intensive training. Upper body exercises: All exercises progress from 3 sets of 12 repetitions (12 RM) to 4 sets of 10 repetitions (10 RM).

Leg extension

Sitting on a chair and using rubber bands mounted around one leg of a chair and the relevant ankle, the participant extends and flexes the knee joint continuously and slowly. The exercise is performed three times for 1 minute each, separated by a break of similar duration, where they train the opposite leg. We ensured progress by decreasing the rubber band’s elasticity.

Super Executive Line (TechnoGym, Gambettola, Cesena, Italy). We separate sets by approximately 2 minutes. At all times, loading ensured training to fatigue. If participants could perform more repetitions after the final set, we added more weight at the next session.

Chair-stand/squat/leg press

Without using the arms, participants rise from and sit down on a chair continuously and slowly. They perform the exercise three times for 1.5 minutes separated by breaks of similar duration. We ensured progress by starting with the participant on a high chair, then converting to a low or no chair (i.e., squats).

Super Executive Line (TechnoGym, Gambettola, Cesena, Italy): as described for leg extension

Leg curl

Standing with rubber bands mounted around, for example, the leg of a chair and the participant’s ankle, the participant flexes and extends the knee joint continuously and slowly. The exercise is performed three times for 1 minute separated by breaks of similar duration, where they train the opposite leg. We ensured progress by decreasing the rubber band’s elasticity.

MED Line (TechnoGym, Gambettola, Cesena, Italy): as described for leg extension

Shoulder pull/pull-down

Using rubber bands mounted around, for example, a doorknob, the participant flexes and extends the elbow joint continuously and slowly while keeping elbows shoulder-wide. The participant performs the exercise three times for 1.5 minutes separated by a break of similar duration. We ensured progress by decreasing the rubber band’s elasticity.

TR Equipment model 9014 (Tranås, Sweden): We separated sets by a 2-minute break. At all times, loading ensured training to fatigue. If participants could perform more repetitions after the final set, we added more weight at the next session.

Arm stretch/push-up

Standing against a wall, the participant flexes and extends the elbow joints continuously and slowly. The exercise is performed three times for 1.5 minutes separated by breaks of similar duration. We ensured progress by increasing the distance to the wall, having the participant perform the exercise on the floor while supporting on hands and knees, or performing the exercise on the floor supporting on hands and feet.

TR Equipment model 9025 (Tranås, Sweden): as described for should pulldown

  1. RM Repetition maximum