Mixed
Resistance training (RT) and mixed training (MT) significantly improve knee extension strength (KES) and gait speed (GS) in older adults with sarcopenia, whereas whole body vibration training (WBVT) does not.
For older adults with sarcopenia, engaging in resistance training (using weights, bands, or body weight) or mixed training (combining resistance with balance/aerobic exercises) is the most effective non-pharmacological strategy to improve leg strength and walking speed. Whole body vibration is not recommended for these specific goals. Aim for 1-5 sessions per week, lasting 20-90 minutes, over at least 6 weeks.
In older people with sarcopenia, KES and GS can be improved by RT and MT, but not by WBVT.
Why this rating
Based on 26 studies (25 RCTs) with 1191 participants, using fixed/random effects models and GRADE assessment.
Source
Effects of different exercise training modes on muscle strength and physical performance in older people with sarcopenia: a systematic review and meta-analysis
Linqian Lu et al. · BMC Geriatrics · 2021
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →