Lacroix André, Kressig Reto W, Muehlbauer Thomas, Gschwind Yves J, Pfenninger Barbara, Bruegger Othmar, Granacher Urs
Division of Training and Movement Sciences, University of Potsdam, Potsdam, Germany.
Gerontology. 2016;62(3):275-88. doi: 10.1159/000442087. Epub 2015 Dec 9.
Losses in lower extremity muscle strength/power, muscle mass and deficits in static and particularly dynamic balance due to aging are associated with impaired functional performance and an increased fall risk. It has been shown that the combination of balance and strength training (BST) mitigates these age-related deficits. However, it is unresolved whether supervised versus unsupervised BST is equally effective in improving muscle power and balance in older adults.
This study examined the impact of a 12-week BST program followed by 12 weeks of detraining on measures of balance and muscle power in healthy older adults enrolled in supervised (SUP) or unsupervised (UNSUP) training.
Sixty-six older adults (men: 25, women: 41; age 73 ± 4 years) were randomly assigned to a SUP group (2/week supervised training, 1/week unsupervised training; n = 22), an UNSUP group (3/week unsupervised training; n = 22) or a passive control group (CON; n = 22). Static (i.e., Romberg Test) and dynamic (i.e., 10-meter walk test) steady-state, proactive (i.e., Timed Up and Go Test, Functional Reach Test), and reactive balance (e.g., Push and Release Test), as well as lower extremity muscle power (i.e., Chair Stand Test; Stair Ascent and Descent Test) were tested before and after the active training phase as well as after detraining.
Adherence rates to training were 92% for SUP and 97% for UNSUP. BST resulted in significant group × time interactions. Post hoc analyses showed, among others, significant training-related improvements for the Romberg Test, stride velocity, Timed Up and Go Test, and Chair Stand Test in favor of the SUP group. Following detraining, significantly enhanced performances (compared to baseline) were still present in 13 variables for the SUP group and in 10 variables for the UNSUP group.
Twelve weeks of BST proved to be safe (no training-related injuries) and feasible (high attendance rates of >90%). Deficits of balance and lower extremity muscle power can be mitigated by BST in healthy older adults. Additionally, supervised as compared to unsupervised BST was more effective. Thus, it is recommended to counteract intrinsic fall risk factors by applying supervised BST programs for older adults.
由于衰老导致的下肢肌肉力量/功率、肌肉质量的下降以及静态尤其是动态平衡的缺陷与功能表现受损和跌倒风险增加相关。研究表明，平衡训练与力量训练（BST）相结合可减轻这些与年龄相关的缺陷。然而，有监督的BST与无监督的BST在改善老年人肌肉功率和平衡方面是否同样有效尚未得到解决。
本研究调查了一项为期12周的BST计划，随后进行12周的停训，对参加有监督（SUP）或无监督（UNSUP）训练的健康老年人的平衡和肌肉功率指标的影响。
66名老年人（男性25名，女性41名；年龄73±4岁）被随机分配到SUP组（每周2次有监督训练，每周1次无监督训练；n=22）、UNSUP组（每周3次无监督训练；n=22）或被动对照组（CON；n=22）。在主动训练阶段前后以及停训后，测试静态（即罗姆伯格试验）和动态（即10米步行试验）稳态、主动（即定时起立行走试验、功能性伸展试验）和反应性平衡（如推-释试验），以及下肢肌肉功率（即椅子站立试验；楼梯上升和下降试验）。
SUP组的训练依从率为92%，UNSUP组为97%。BST导致显著的组×时间交互作用。事后分析表明，除其他外，罗姆伯格试验、步速、定时起立行走试验和椅子站立试验在训练相关方面有显著改善，有利于SUP组。停训后，SUP组的13个变量和UNSUP组的10个变量仍有显著高于基线的表现。
为期12周的BST被证明是安全的（无训练相关损伤）且可行的（出勤率>90%）。BST可减轻健康老年人的平衡和下肢肌肉功率缺陷。此外，与无监督的BST相比，有监督的BST更有效。因此，建议通过对老年人应用有监督的BST计划来对抗内在的跌倒风险因素。
