School of Human Life Sciences, University of Tasmania, Launceston 7250, Tasmania, Australia.
J Sci Med Sport. 2011 Jul;14(4):331-7. doi: 10.1016/j.jsams.2011.02.011. Epub 2011 Mar 26.
Ageing is associated with decreases in strength and cardiovascular fitness, and increased cardiovascular risk factors. The aim of the current study was to determine the effectiveness of 16 weeks of community based resistance compared to flexibility training on strength, cardiovascular fitness and cardiovascular and metabolic parameters in a group of previously sedentary, healthy older men and women. A randomised controlled crossover intervention study. Forty nine healthy sedentary participants (23 males; age 66.7 ± 4.3 years; weight 78.6 ± 15.4 kg; mean ± SD) completed 16 weeks of supervised community-based resistance training and 16 weeks of flexibility training in a randomised order. Prior to and following each intervention, participants were assessed for muscle strength, cardiovascular fitness (VO(2 peak)), fasted blood lipids and blood glucose, insulin and insulin resistance. Resistance training resulted in significant increases in knee extension (+25.7 Nm; p < 0.001) and knee flexion strength (+8.9 Nm; p = 0.048) and decreases in fasting total cholesterol (-0.51 mmol L(-1); p = 0.001), HDL cholesterol (-0.12 mmol L(-1); p = 0.035), LDL cholesterol (-0.35 mmol L(-1); p = 0.022), glucose (-0.42 mmol L(-1); p < 0.001), insulin (-1.28 μU/mL; p = 0.049) and insulin resistance (-0.50 μU/mL; p = 0.004) compared to the flexibility protocol. No significant changes between the treatments were observed in VO(2peak) (+2.04 mL kg(-1)min(-1); p = 0.12). Community based resistance training is suitable for improving strength and reducing cardiovascular and metabolic risk factors in healthy older individuals.
衰老是与力量和心血管健康下降以及心血管风险因素增加相关的。本研究的目的是确定 16 周社区为基础的阻力训练与灵活性训练对一组以前久坐不动的健康老年人的力量、心血管健康以及心血管和代谢参数的有效性。一项随机对照交叉干预研究。49 名健康的久坐参与者（23 名男性；年龄 66.7 ± 4.3 岁；体重 78.6 ± 15.4 公斤；均值 ± 标准差）以随机顺序完成了 16 周的监督社区为基础的阻力训练和 16 周的灵活性训练。在每个干预之前和之后，参与者都进行了肌肉力量、心血管健康（峰值 VO₂）、空腹血脂和血糖、胰岛素和胰岛素抵抗的评估。阻力训练导致膝关节伸展（+25.7 Nm；p < 0.001）和膝关节弯曲力量（+8.9 Nm；p = 0.048）显著增加，而空腹总胆固醇（-0.51 mmol L（-1）；p = 0.001）、高密度脂蛋白胆固醇（-0.12 mmol L（-1）；p = 0.035）、低密度脂蛋白胆固醇（-0.35 mmol L（-1）；p = 0.022）、血糖（-0.42 mmol L（-1）；p < 0.001）、胰岛素（-1.28 μU/mL；p = 0.049）和胰岛素抵抗（-0.50 μU/mL；p = 0.004）与灵活性方案相比有所降低。在 VO₂峰值（+2.04 mL kg（-1）min（-1）；p = 0.12）方面，两种治疗方法之间没有观察到显著变化。社区为基础的阻力训练适合改善力量并降低健康老年人的心血管和代谢风险因素。
