El potencial del entrenamiento de resistencia: recomendaciones basadas en evidencia para la salud de las mujeres de mediana edad y mayores (The Power of Resistance Training: Evidence-based Recommendations for Middle-aged and Older Women's Health)
DOI:
https://doi.org/10.47197/retos.v51.99638Palabras clave:
sarcopenia, functional independence, physical exercise, strength training, quality of lifeResumen
Las mujeres tienen una esperanza de vida más larga, pero también una peor calidad de vida debido a los efectos combinados del envejecimiento y la menopausia. Entre las terapias no farmacológicas más utilizadas que frenan los efectos de estos fenómenos se encuentra el entrenamiento de resistencia. Los objetivos de esta revisión narrativa fueron: 1) analizar la fortaleza de los parámetros de salud de mujeres de mediana edad y mayores; y 2) proporcionar una serie de recomendaciones prácticas para el entrenamiento de resistencia para mujeres. Se descubrió que se ha demostrado que el entrenamiento de resistencia previene y/o trata enfermedades crónicas, mejora la fuerza muscular, aumenta la densidad ósea y reduce el riesgo de caídas y fracturas en mujeres mayores. Para realizar nuestra búsqueda, utilizamos varias bases de datos, incluidas MedLine (Pubmed) y Cochrane (Wiley), buscando palabras clave que cumplieran con MeSH, como: (entrenamiento de fuerza O entrenamiento de resistencia) Y (mujeres de mediana edad O mujeres mayores). Nuestra búsqueda se limitó a manuscritos publicados desde el 1 de abril de 2013 hasta el 1 de abril de 2023, aunque se hizo referencia a algunos estudios anteriores para proporcionar contexto adicional en ciertas áreas de la revisión narrativa. La revisión narrativa destaca que el entrenamiento de resistencia regular puede ayudar a las mujeres mayores a mantener la independencia y mejorar su calidad de vida en general. Además, la revisión narrativa sugiere que el entrenamiento de resistencia también puede tener efectos beneficiosos sobre otros resultados de salud, como la salud cardiovascular, la función y la salud musculoesquelética. En general, la revisión narrativa proporciona evidencia que respalda la inclusión del entrenamiento de resistencia en el régimen de ejercicio de las mujeres mayores para promover un envejecimiento saludable. Esta revisión narrativa tiene como objetivo proporcionar información sobre los beneficios para la salud del entrenamiento de resistencia en mujeres de mediana edad y mayores, y propone una serie de recomendaciones para promover su práctica segura y efectiva, para ayudarlas a disfrutar de un envejecimiento saludable.
Palabras clave: sarcopenia, independencia funcional; ejercicio físico; entrenamiento de fuerza, calidad de vida.
Abstract. Women have a longer life expectancy, but also a poorer quality of life due to the combined effects of aging and menopause. Among the most widely used non-pharmacological therapies that slow down the effects of these phenomena is resistance training. The aims of this narrative review were: 1) to analyze the strength in health parameters of middle-aged and older women; and 2) to provide a series of practical recommendations for resistance training for women. It was found that resistance training has been shown to prevent and/or treat chronic diseases, improve muscle strength, increase bone density, and reduce the risk of falls and fractures in older women. To conduct our search, we utilized various databases, including MedLine (Pubmed) and Cochrane (Wiley), searching for MeSH-compliant keywords such as: (strength training OR resistance training) AND (middle-aged women OR older women). Our search was limited to manuscripts published from April 1, 2013, to April 1, 2023, although some earlier studies were referenced to provide additional context in certain areas of the narrative review. The narrative review highlights that regular resistance training can help older women maintain independence and improve their overall quality of life. Additionally, the narrative review suggests that resistance training may also have beneficial effects on other health outcomes, such as cardiovascular health, function, and musculoskeletal health. Overall, the narrative review provides evidence to support the inclusion of resistance training in the exercise regimen of older women to promote healthy aging. This narrative review aims to provide information on the health benefits of resistance training on middle-aged and older women, and proposes a series of recommendations to promote its safe and effective practice, to help them enjoy healthy aging.
Keywords: sarcopenia, functional independence; physical exercise; strength training, quality of life.
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