Division of Sport and Exercise Sciences, Abertay University, Dundee DD1 1HG, UK.
School of Applied Sciences, Sport, Exercise and Health Sciences, Edinburgh Napier University, Edinburgh EH11 4DY, UK.
Int J Environ Res Public Health. 2020 Jan 10;17(2):454. doi: 10.3390/ijerph17020454.
Exercise is a powerful tool for improving health in older adults, but the minimum frequency required is not known. This study sought to determine the effect of training frequency of sprint interval training (SIT) on health and physical function in older adults. Thirty-four (13 males and 21 females) older adults (age 65 ± 4 years) were recruited. Participants were allocated to a control group (CON = 12) or a once- ( = 11) or twice- ( = 11) weekly sprint interval training (SIT) groups. The control group maintained daily activities; the SIT groups performed 8 weeks of once- or twice-weekly training sessions consisting of 6 s sprints. Metabolic health (oral glucose tolerance test), aerobic capacity (walk test) and physical function (get up and go test, sit to stand test) were determined before and after training. Following training, there were significant improvements in blood glucose control, physical function and aerobic capacity in both training groups compared to control, with changes larger than the smallest worthwhile change. There was a small to moderate effect for blood glucose ( = 0.43-0.80) and physical function ( = 0.43-0.69) and a trivial effect for aerobic capacity ( = 0.01) between the two training frequencies. Once a week training SIT is sufficient to produce health benefits. Therefore, the minimum time and frequency of exercise required is much lower than currently recommended.
运动是改善老年人健康的有力工具，但目前尚不清楚所需的最低频率。本研究旨在确定冲刺间歇训练（SIT）的训练频率对老年人健康和身体功能的影响。招募了 34 名（13 名男性和 21 名女性）老年人（年龄 65 ± 4 岁）。参与者被分配到对照组（CON = 12）或每周一次（n = 11）或两次（n = 11）的冲刺间歇训练（SIT）组。对照组保持日常活动；SIT 组进行 8 周的每周一次或两次训练，包括 6 秒冲刺。在训练前后测定代谢健康（口服葡萄糖耐量试验）、有氧能力（步行试验）和身体功能（起身行走试验、坐站试验）。与对照组相比，两组训练后血糖控制、身体功能和有氧能力均有显著改善，变化大于最小有意义变化。两种训练频率之间血糖（= 0.43-0.80）和身体功能（= 0.43-0.69）的影响较小至中等，而有氧能力（= 0.01）的影响微不足道。每周一次的 SIT 训练足以带来健康益处。因此，所需的最低运动时间和频率远低于目前的建议。
