Tsutsumi T, Don B M, Zaichkowsky L D, Takenaka K, Oka K, Ohno T
Advanced Research Center for Human Sciences, Waseda University, Saitama, Japan.
Percept Mot Skills. 1998 Dec;87(3 Pt 1):1003-11. doi: 10.2466/pms.1998.87.3.1003.
This study was designed to examine the psychological benefits of anaerobic exercise for older adults. Specifically, strength training was employed to examine the effects on mood and anxiety in a group of healthy but sedentary older women. 36 women (mean age = 68.5 yr.) were randomly assigned to groups given high intensity or moderate intensity strength training or to a control group. Strength training was conducted three days a week for 12 weeks. After the training period, both high and moderate strength-training programs produced marked improvements in muscle strength and body composition compared to the control subjects. The average improvements in the high and moderate intensity strength-training groups for muscle strength were 40.5 and 35.5%, respectively, and for percent body fat 1.52 and 2.50%, respectively. As for psychological changes, both training groups significantly improved positive mood (vigor), and the moderate intensity group significantly reduced trait anxiety compared to means of the control group. Also, both training groups showed some decrease in tension and state anxiety after the training period. These findings provide evidence for the effectiveness of anaerobic training to enhance perception of psychological well-being in older women. A moderate intensity rather than high intensity of training regimen may be more beneficial for sedentary older women to improve psychological health.
本研究旨在探讨无氧运动对老年人的心理益处。具体而言，采用力量训练来研究其对一组健康但久坐不动的老年女性情绪和焦虑的影响。36名女性（平均年龄 = 68.5岁）被随机分为高强度或中等强度力量训练组或对照组。力量训练每周进行三天，共12周。训练期结束后，与对照组相比，高强度和中等强度力量训练计划均使肌肉力量和身体成分有显著改善。高强度和中等强度力量训练组肌肉力量的平均改善分别为40.5%和35.5%，体脂百分比的平均改善分别为1.52%和2.50%。至于心理变化，与对照组均值相比，两个训练组的积极情绪（活力）均显著改善，中等强度组的特质焦虑显著降低。此外，两个训练组在训练期后紧张和状态焦虑均有所下降。这些发现为无氧训练增强老年女性心理健康感知的有效性提供了证据。对于久坐不动的老年女性来说，中等强度而非高强度的训练方案可能对改善心理健康更有益。
