J Aging Phys Act. 2021 Feb 1;29(1):121-129. doi: 10.1123/japa.2020-0078. Epub 2020 Aug 12.
Older adults are challenged with aging-related declines in skeletal muscle mass and function. Although exercise interventions of longer duration typically yield larger changes, shorter-term interventions may kick-start positive effects, allowing participants to begin engaging in more activity. This study aimed to determine whether 8 weeks of a resistance training program (Stay Strong, Stay Healthy [SSSH]) improved dynamic muscle strength, balance, flexibility, and sleep. Inactive adults aged ≥60 years were randomized into SSSH (n = 15), walking (WALK; n = 17), or control (CON; n = 14) groups. The SSSH and WALK groups met 2 times per week for 60 min. The participants completed pre/post general health, activity, and sleep questionnaires; DXA scans; and functional tasks. One-way repeated-measures multivariate analysis of variance was used to determine interactions and decomposed using repeated-measures analysis of variance. SSSH improved sit-to-stand performance, back scratch distance, and sleep quality and reported more auxiliary physical activity than WALK or CON (p < .05). Resistance training interventions in sedentary older adults can improve physical function and encourage additional activity in 8 weeks.
老年人面临着与年龄相关的骨骼肌质量和功能下降的挑战。虽然较长时间的运动干预通常会产生更大的变化，但短期干预可能会引发积极的影响，使参与者开始更多地参与活动。本研究旨在确定 8 周的抗阻训练计划（保持强壮，保持健康[SSSH]）是否能提高动态肌肉力量、平衡、柔韧性和睡眠质量。不活跃的年龄在 60 岁及以上的成年人被随机分为 SSSH（n=15）、散步（WALK；n=17）或对照组（CON；n=14）。SSSH 和 WALK 组每周见面 2 次，每次 60 分钟。参与者完成了预/后一般健康、活动和睡眠问卷；DXA 扫描；和功能任务。使用单向重复测量多元方差分析来确定交互作用，并使用重复测量方差分析进行分解。SSSH 改善了从坐到站的表现、背部抓挠距离和睡眠质量，并且比 WALK 或 CON 报告了更多的辅助体力活动（p<0.05）。在久坐不动的老年人中进行的抗阻训练干预可以在 8 周内改善身体功能，并鼓励更多的活动。
