Department of Sport Sciences, University of Beira Interior, Covilhã, Portugal.
Research Center in Sports Sciences, Health Sciences and Human Development, CIDESD, Vila Real, Portugal.
PLoS One. 2018 May 31;13(5):e0198319. doi: 10.1371/journal.pone.0198319. eCollection 2018.
The main purpose of the present study was to verify the effects of a 12-week water aerobics program in a real-life context on health indicators and physical fitness in adults and older adults. Fifteen volunteers (58.80 ± 14.32 years old) were part of an experimental group (Exercise), and eight volunteers (59.00 ± 12.26 years old) were part of the control group (Control). The Exercise performed 45 min of water aerobics twice a week for 12 weeks; no physical exercise was permitted for the Control during the same period. The evaluations were performed the week before (pre-training) and after the training program (post-training). The primary outcomes were the strength and cardiorespiratory fitness variables and the secondary outcomes included body anthropometry, lipid profile and blood pressure. Adjusted analysis for age and baseline values showed no differences between Exercise and Control in post-training moment. However, there was a moderated tendency for increased explosive strength of the upper limbs (ηp2 = 0.17), reduced body fat (ηp2 = 0.17), reduced systolic blood pressure (ηp2 = 0.14) and triglycerides (ηp2 = 0.19) in Exercise. Within groups changes showed that the training program caused an increase mainly in explosive strength in the upper limbs (0.26 m, 95% CI, 0.03, 0.49; ES = 0.63) In addition, there was a significant decrease in fat mass (-0.89%, 95% CI, -1.74, -0.03; ES = 0.61) and in the systolic blood pressure (-0.83 mmHg, -1.46, -0.19; ES = 0.71). Nonetheless, no significant changes were observed for the lipid profile. These results suggest that 12 weeks of water aerobics performed twice a week in a real-life context seem to benefit the explosive strength, body composition, and blood pressure of adults and older adults but is insufficient to alter cardiorespiratory fitness and lipid profiles.
本研究的主要目的是验证在现实生活环境中进行为期 12 周的水上有氧运动对成年人和老年人健康指标和身体适应性的影响。15 名志愿者（58.80 ± 14.32 岁）为实验组（锻炼组）的一部分，8 名志愿者（59.00 ± 12.26 岁）为对照组（对照组）的一部分。锻炼组每周进行两次、每次 45 分钟的水上有氧运动，持续 12 周；而对照组在同一时期则不允许进行任何体育锻炼。评估在训练前（pre-training）和训练后（post-training）进行。主要结果是力量和心肺适能变量，次要结果包括身体人体测量、血脂谱和血压。对年龄和基线值进行调整分析后，发现锻炼组和对照组在训练后时刻没有差异。然而，上肢爆发力增加（ηp2 = 0.17）、体脂减少（ηp2 = 0.17）、收缩压降低（ηp2 = 0.14）和甘油三酯降低（ηp2 = 0.19）有适度的趋势。组内变化显示，训练计划主要导致上肢爆发力增加（0.26 m，95%置信区间，0.03，0.49；ES = 0.63）。此外，脂肪量显著减少（-0.89%，95%置信区间，-1.74，-0.03；ES = 0.61），收缩压降低（-0.83 mmHg，-1.46，-0.19；ES = 0.71）。然而，血脂谱没有观察到显著变化。这些结果表明，在现实生活环境中每周进行两次、为期 12 周的水上有氧运动似乎有益于成年人和老年人的爆发力、身体成分和血压，但不足以改变心肺适能和血脂谱。
