Winett Richard A, Ogletree Aaron M
Department of Psychology, Virginia Tech, Blacksburg.
Health Research and Evaluation, American Institutes for Research, Washington, District of Columbia.
Innov Aging. 2019 Jul 26;3(2):igz020. doi: 10.1093/geroni/igz020. eCollection 2019 May.
Recent research in exercise science has important applications for middle-aged and older adults and points to how the programming of individual and multicomponent interventions including theory-based health behavior change strategies may be improved to compress morbidity by delaying or reducing the disabling process. High-intensity interval training and sprint interval training until recently were seen as only applicable to athletes. But recent lab-based research has adapted these interventions for even older adults and demonstrated their safety with beneficial outcomes on cardiometabolic risk factors comparable to or surpassing the usual lower- to moderate-intensity endurance training, and their potential translatability by showing the efficacy of much lower duration and frequency of training, even by systematic stair climbing. Moreover, people report positive affect while engaged in such training. For a century, resistance training was conceived as weightlifting with heavy weights required. Recent research has shown that using a higher degree of effort with lighter to moderate resistance in simple, time efficient protocols result in gains in strength and muscle mass similar to heavy resistance, as well as improvement of cardiometabolic risk factors, strength, body composition, and cognitive, affective, and functional abilities. More effort-based resistance training with moderate resistance may make resistance training more appealing and accessible to older adults. A key potential translational finding is that with correct technique and a high degree of effort, training with inexpensive, portable elastic bands, useable virtually anywhere, can provide appreciable benefits. More emphasis should be placed on long-term, translational interventions, resources, and programs that integrate interval and resistance trainings. This work may improve public health programs for middle-aged and older adults and reflects an emerging evidence base.
运动科学领域的最新研究对中老年人具有重要应用价值，并指出如何改进包括基于理论的健康行为改变策略在内的个体及多组分干预措施的规划，以通过延缓或减少失能过程来压缩发病期。高强度间歇训练和冲刺间歇训练直到最近还被认为仅适用于运动员。但最近基于实验室的研究已将这些干预措施应用于年龄更大的成年人，并证明了它们的安全性，其对心血管代谢危险因素的有益效果与常规的低至中等强度耐力训练相当甚至更优，而且通过展示更低的训练时长和频率（甚至通过系统爬楼梯）也能产生效果，证明了其潜在的可转化性。此外，人们在进行此类训练时报告有积极的感受。一个世纪以来，抗阻训练被认为是需要举重物的举重运动。最近的研究表明，在简单、省时的方案中使用较轻至中等阻力并付出更大努力，能带来与重负荷抗阻训练相似的力量和肌肉量增长，以及心血管代谢危险因素、力量、身体成分和认知、情感及功能能力的改善。更多基于努力程度的中等阻力抗阻训练可能会使抗阻训练对老年人更具吸引力且更容易开展。一个关键的潜在转化研究发现是，通过正确的技术和高度的努力，使用价格低廉、便于携带且几乎可在任何地方使用的弹力带进行训练，能带来显著益处。应更加重视整合间歇训练和抗阻训练的长期、可转化干预措施、资源和项目。这项工作可能会改善针对中老年人的公共卫生项目，并反映出一个新出现的证据基础
