Laboratory of Exercise Gerontology, Graduate School of Natural Sciences, Nagoya City University , Nagoya, Japan.
Center for Physical Activity and Aging, Department of Kinesiology and Sport Studies, Wichita State University , Wichita, USA.
J Sports Sci Med. 2005 Dec 1;4(4):563-71. eCollection 2005 Dec.
The purpose of this study was to assess the efficacy of a home-based well-rounded exercise program (WREP) in older adults. Forty sedentary community-dwelling older adults were randomly assigned to an exercise group (n = 23; aged 62-80 yr, average: 69.2 ± 5.2; 12 men and 11 women) or a control group (n = 17; aged 63-85 yr, average: 70.1 ± 6.6; 5 men and 12 women). The exercise group performed a 12-wk WREP which included aerobic exercise (walking) on about 3 days·wk(-1) for 37 min·day(-1); elastic band-based resistance exercises for the major muscle groups on about 3 days·wk(-1) for 26 min; and flexibility exercises (stretching) on about 4 days·wk(-1) for 19 min·day(-1). General physical characteristics, functional strength (Arm Curl [AC], Chair Stand [CS]), dynamic balance and agility (Up & Go [UG]), flexibility (Back Scratch [BS], Sit & Reach [SR]), and endurance (12-min walk [12-MW]) were measured. Following the 12-wk home-based WREP, improvements were observed in AC, CS, UG, BS, SR and 12-MW for the exercise group but not for the control group. These results suggest that the home-based WREP can improve overall fitness in older adults. Key PointsWalking, elastic band exercise and stretching were prescribed as a Well-Rounded Exercise Program for older adults.By combining aerobic, resistance and flexibility exercises, a Well-Rounded Exercise Program was effective for improving endurance, functional strength, dynamic balance and agility, and flexibility.Community-based exercise classes motivated older adults to perform home-based exercises.
本研究旨在评估一项基于家庭的全面锻炼计划（WREP）对老年人的疗效。40 名久坐不动的社区居住老年人被随机分配到锻炼组（n = 23；年龄 62-80 岁，平均年龄 69.2 ± 5.2；12 名男性和 11 名女性）或对照组（n = 17；年龄 63-85 岁，平均年龄 70.1 ± 6.6；5 名男性和 12 名女性）。锻炼组进行了 12 周的 WREP，包括有氧运动（散步），每周约 3 天，每天 37 分钟；弹性带阻力练习针对主要肌肉群，每周约 3 天，每天 26 分钟；以及柔韧性练习（伸展），每周约 4 天，每天 19 分钟。测量了一般身体特征、功能力量（手臂卷曲[AC]、椅子站立[CS]）、动态平衡和敏捷性（起身和行走[UG]）、柔韧性（背部抓握[BS]、坐立和伸展[SR]）和耐力（12 分钟步行[12-MW]）。在基于家庭的 12 周 WREP 之后，锻炼组的 AC、CS、UG、BS、SR 和 12-MW 均有改善，但对照组没有改善。这些结果表明，基于家庭的 WREP 可以提高老年人的整体健康水平。关键点：为老年人制定了散步、弹性带运动和伸展运动作为全面锻炼计划。通过结合有氧运动、阻力运动和柔韧性运动，全面锻炼计划可有效提高耐力、功能力量、动态平衡和敏捷性以及柔韧性。基于社区的锻炼课程激励老年人进行家庭锻炼。
