Steinhaus L A, Dustman R E, Ruhling R O, Emmerson R Y, Johnson S C, Shearer D E, Latin R W, Shigeoka J W, Bonekat W H
Neuropsychology Research Laboratory, Veterans Administration Medical Center, Salt Lake City.
J Sports Med Phys Fitness. 1990 Jun;30(2):163-72.
The effects of a four month aerobic conditioning program on heart rate, blood pressure, maximal oxygen consumption (VO2max), and physical work capacity of 55-70 year old sedentary individuals were evaluated. Twenty-eight men and women participated in either 4 months of supervised fast walking or jogging at a prescribed target heart rate or stretching exercises for one hour, three days per week. Gains in VO2max (ml/kg/min) obtained during a Balke maximal treadmill test in aerobic and exercise control subjects were 27% and 9%, respectively. At posttesting subjects in both groups demonstrated improved maximal work rate, increased treadmill time, and experienced lower resting and recovery heart rates, lower resting systolic blood pressure, and fewer premature ventricular depolarizations during exercise testing. In 67 physician-supervised maximal exercise tests, only one subject did not achieve VO2max due to exercise induced arrhythmias. No events of morbidity or mortality occurred as a result of the exercise testing and training. Subjects were contacted 4 years after study participation to determine if they were adhering to an exercise program. Sixty-four percent reported exercising at least 3 days per week in large muscle activities. We conclude that four months of supervised aerobic and nonaerobic exercise training is sufficient to improve aerobic capacity and other indicators of fitness in older, sedentary men and women, and that these previously sedentary people are likely to continue exercising on an individual basis once they have experienced improved physical capacity.
评估了一项为期四个月的有氧健身计划对55至70岁久坐不动个体的心率、血压、最大摄氧量（VO2max）和身体工作能力的影响。28名男性和女性参与者，一部分进行为期4个月、在规定目标心率下由专人指导的快走或慢跑，另一部分进行每周三天、每次一小时的伸展运动。在Balke最大跑步机测试中，有氧训练组和运动对照组受试者的VO2max（毫升/千克/分钟）增加量分别为27%和9%。在测试后，两组受试者的最大工作率均有所提高，跑步机运动时间增加，静息和恢复心率降低，静息收缩压降低，运动测试期间室性早搏减少。在67次由医生监督的最大运动测试中，只有一名受试者因运动诱发的心律失常未达到VO2max。运动测试和训练未导致任何发病或死亡事件。在研究参与4年后联系受试者，以确定他们是否坚持锻炼计划。64%的人报告每周至少进行3天的大肌肉活动锻炼。我们得出结论，四个月的由专人指导的有氧和无氧运动训练足以提高老年久坐不动男性和女性的有氧能力及其他健康指标，而且这些以前久坐不动的人一旦身体能力有所改善，很可能会继续自行锻炼。
