National Institute of Fitness and Sports in Kanoya , Kanoya, Japan.
J Sports Sci Med. 2013 Sep 1;12(3):422-30. eCollection 2013.
The purpose of this study was to compare the effects of Nordic walking with conventional walking and band-based resistance exercise on functional fitness, static balance and dynamic balance in older adults. Volunteers (n = 65) were divided into four groups: Nordic walking (NW), conventional walking (CW), resistance (RES), and control. Each group performed activity 50-70 min·day(-1) (warm-up 10-15 min, main exercise 30-40, and cool down 10-15 min), 3 days·week(-1) (NW and CW) or 2 day·week(-1) (RES) for 12 wks. Upper-body strength improved (p < 0. 05) in the RES (22.3%) and the NW (11.6%) groups compared to the CW and control groups. Cardio- respiratory fitness improved more in the NW (10.9%) and CW (10.6%) groups compared to the RES and control groups. Upper- and lower-body flexibility also improved in all exercise groups compared to the control group. There were no improvements in balance measures in any group. While all modes of exercise improved various components of fitness, Nordic walking provided the best well-rounded benefits by improving upper-body strength, cardiovascular endurance, and flexibility. Therefore, Nordic walking is recommended as an effective and efficient mode of concurrent exercise to improve overall functional fitness in older adults. Key PointsNordic walking, conventional walking, and resistance training are beneficial for older adults.Nordic walking and conventional walking both improve cardio-respiratory fitness while resistance training does not.Nordic walking provides additional benefits in upper-body muscular strength compared to conventional walking.Nordic walking is an effective and efficient mode of exercise to improve overall fitness in older adults.
本研究旨在比较北欧式健走、常规行走和基于带的抗阻运动对老年人功能性体能、静态平衡和动态平衡的影响。志愿者（n = 65）分为 4 组：北欧式健走（NW）、常规行走（CW）、抗阻（RES）和对照组。每组活动时间为 50-70 分钟/天（热身 10-15 分钟，主要运动 30-40 分钟，冷却 10-15 分钟），每周 3 天（NW 和 CW）或 2 天/周（RES），共 12 周。与 CW 和对照组相比，RES（22.3%）和 NW（11.6%）组的上肢力量增强（p < 0.05）。与 RES 和对照组相比，NW（10.9%）和 CW（10.6%）组的心肺功能适应性改善更为明显。与对照组相比，所有运动组的上下肢柔韧性也都有所提高。在任何一组中，平衡测量都没有改善。虽然所有运动模式都改善了不同的健康指标，但北欧式健走通过改善上肢力量、心血管耐力和柔韧性，提供了最佳的全面健康效益。因此，北欧式健走被推荐为一种有效的、高效的综合运动方式，可以提高老年人的整体功能性体能。
北欧式健走、常规行走和抗阻训练对老年人有益。
北欧式健走和常规行走都能提高心肺功能，而抗阻训练则不能。
与常规行走相比，北欧式健走在上肢肌肉力量方面提供了额外的益处。
北欧式健走是提高老年人整体健康的有效且高效的运动方式。
