Takeshima Nobuo, Rogers Nicole L, Rogers Michael E, Islam Mohammod M, Koizumi Daisuke, Lee Sungchul
Graduate School of Natural Sciences, Nagoya City University, Nagoya, Japan.
Med Sci Sports Exerc. 2007 Nov;39(11):2036-43. doi: 10.1249/mss.0b013e31814844b7.
Various exercise modes are available to improve functional fitness (FF) in older adults. However, information on the comparative capability of different exercise modes to improve FF is insufficient.
To compare the effects of aerobic, resistance, flexibility, balance, and Tai Chi programs on FF in Japanese older adults.
FF was evaluated using a chair stand, arm curl, up and go, sit and reach, back scratch, functional reach, and 12-min walk. One hundred thirteen older adults (73 +/- 6 yr, 64 men, 49 women) volunteered for one of five exercise groups: aerobic (AER), resistance (RES), balance (BAL), flexibility (FLEX), and Tai Chi (T-CHI), or they were assigned to the wait-list control group (CON). Programs were performed for 12 wk, 2 d x wk(-1) (RES, BAL, FLEX, T-CHI) or 3 d x wk(-1) (AER), and 90 min x d(-1).
Improvement in cardiorespiratory fitness was limited to AER (16%). Improvements in upper- and lower-body strength and balance/agility were outcomes of RES, BAL, and T-CHI. RES elicited the greatest upper-body strength improvement (31%), whereas BAL produced the greatest improvement in lower-body strength (40%). Improvements in balance/agility were similar across RES (10%), BAL (10%), and T-CHI (10%). Functional reach improved similarly in AER (13%), BAL (16%), and RES (15%). There were no improvements in flexibility.
Results suggest that a single mode with crossover effects could address multiple components of fitness. Therefore, a well-rounded exercise program may only need to consist of two types of exercise to improve the components of functional fitness. One type should be aerobic exercise, and the second type could be chosen from RES, BAL, and T-CHI.
有多种运动模式可用于改善老年人的功能性体能（FF）。然而，关于不同运动模式改善FF的比较能力的信息并不充分。
比较有氧运动、抗阻运动、柔韧性运动、平衡运动和太极拳项目对日本老年人FF的影响。
使用椅子站立、手臂卷曲、起坐走、坐位体前屈、背部抓挠、功能性伸展和12分钟步行来评估FF。113名老年人（73±6岁，男性64名，女性49名）自愿参加五个运动组之一：有氧运动（AER）组、抗阻运动（RES）组、平衡运动（BAL）组、柔韧性运动（FLEX）组和太极拳（T-CHI）组，或者被分配到等待名单对照组（CON）。项目进行12周，每周2天（RES、BAL、FLEX、T-CHI组）或每周3天（AER组），每天90分钟。
心肺适能的改善仅限于AER组（16%）。上半身和下半身力量以及平衡/敏捷性的改善是RES、BAL和T-CHI组的结果。RES组上半身力量改善最大（31%），而BAL组下半身力量改善最大（40%）。RES组（10%）、BAL组（10%）和T-CHI组（10%）的平衡/敏捷性改善相似。AER组（13%）、BAL组（16%）和RES组（15%）的功能性伸展改善相似。柔韧性没有改善。
结果表明，具有交叉效应的单一运动模式可以解决体能的多个组成部分。因此，一个全面的运动计划可能只需要由两种运动类型组成，以改善功能性体能的组成部分。一种类型应该是有氧运动，第二种类型可以从RES、BAL和T-CHI中选择。
