Shiotsu Yoko, Yanagita Masahiko
Graduate School of Health and Sports Science, Doshisha University, Kyoto, Japan.
Faculty of Health and Sports Science, Doshisha University, Kyoto, Japan.
Menopause. 2018 Jun;25(6):668-675. doi: 10.1097/GME.0000000000001060.
This study aimed to examine the effects of exercise order of combined aerobic and low- or moderate-intensity resistance training into the same session on body composition, functional performance, and muscle strength in healthy older women. Furthermore, this study compared the effects of different (low- vs moderate-) intensity combined training.
A total of 60 healthy older women (age 61-81 y) were randomly assigned to five groups that performed aerobic exercise before low-intensity resistance training (AR-L, n = 12) or after resistance training (RA-L, n = 12), performed aerobic exercise before moderate-intensity resistance training (AR-M, n = 12) or after resistance training (RA-M, n = 12), or nonintervention control conditions (CON, n = 12). Body composition, functional performance, and muscle strength were evaluated before and after the 10-week training.
No effects of exercise order of combined aerobic and low- or moderate-intensity resistance training (AR-L vs RA-L, AR-M vs RA-M) were observed in body composition, functional performance, or muscle strength, whereas the effects of training intensity of combined training (AR-L vs AR-M, RA-L vs RA-M) were observed on functional performance. All combined trainings significantly increased muscle strength and gait ability (P < 0.01, respectively). Functional reach test significantly increased in the AR-M and RA-M groups (P < 0.01, respectively), and there were significant group differences between AR-L and AR-M (P = 0.002), RA-L and RA-M (P = 0.014).
Preliminary findings suggest that combined aerobic and low- or moderate-intensity resistance training increases muscle strength and improves gait ability, regardless of the exercise order. Also, greater improvement in dynamic balance capacity, a risk factor associated with falling, is observed in moderate-intensity combined training.
本研究旨在探讨在同一训练时段内，将有氧训练与低强度或中等强度抗阻训练相结合的运动顺序，对健康老年女性身体成分、功能表现和肌肉力量的影响。此外，本研究还比较了不同（低强度与中等强度）强度组合训练的效果。
总共60名健康老年女性（年龄61 - 81岁）被随机分为五组，分别是在低强度抗阻训练前进行有氧运动（AR-L，n = 12）或在抗阻训练后进行有氧运动（RA-L，n = 12），在中等强度抗阻训练前进行有氧运动（AR-M，n = 12）或在抗阻训练后进行有氧运动（RA-M，n = 12），以及无干预的对照条件组（CON，n = 12）。在为期10周的训练前后，对身体成分、功能表现和肌肉力量进行评估。
在身体成分、功能表现或肌肉力量方面，未观察到有氧训练与低强度或中等强度抗阻训练相结合的运动顺序（AR-L与RA-L，AR-M与RA-M）产生的影响，而在功能表现方面观察到了组合训练强度（AR-L与AR-M，RA-L与RA-M）的影响。所有组合训练均显著增加了肌肉力量和步态能力（P均<0.01）。功能性伸展测试在AR-M组和RA-M组中显著增加（P均<0.01），并且AR-L与AR-M之间（P = 0.002）、RA-L与RA-M之间（P = 0.014）存在显著的组间差异。
初步研究结果表明，无论运动顺序如何，有氧训练与低强度或中等强度抗阻训练相结合均可增加肌肉力量并改善步态能力。此外，在中等强度组合训练中观察到与跌倒相关的危险因素——动态平衡能力有更大改善。
