The purpose of this study was to determine the eŠects of Nordic walking exercise on func-tionalˆtness in older adults. Seventeen healthy adults (11 women and 6 men, aged 70±6 yr) volunteered to participate in the exercise group (EX-group) and 17 (14 women and 3 men, aged 69±7 yr) volunteered as controls (CN-group). The EX-group participated in a 12-week supervised exercise program for 904 min/day, 3 days per week. After the program, the EX-group showed signiˆcant improvements in the arm curl, chair stand, up and go, back scratch and 12-min walk tests compared with the CNgroup.
To evaluate the eŠects of a 12-wk circuit exercise training program using the ‰oor-based exercise station (FBES) on aerobicˆtness, strength, and balance in older women. Participants were divided into: FBES exercise group (EX: n=22; 68.1±6.5 yr) and a non-exercise control group (CN: n=18; 68.2±5.7 yr). EX participated in a 12-wk circuit training program, 3 d/wk for 50 min/d, consisting of warm-up exercise (10 min), circuit training (30 min), and cool-down/relaxation exercise (10 min). Twelve strength and balance exercises and 12 aerobic dance exercises were performed alternatively for 30s each with a heart rate of 100-110 bpm. CN continued normal physical activity patterns. After 12-wk, all measurements were repeated in both groups. Compared to CN, EX increased (p<0.05) arm curl (12.6z), timed up-and-go (-8.7z), 12-min walk (5.4z), predict _VO 2 max (6.3z), sit-and-reach (24.3z), and back scratch (271.5 z), but not balance parameters. Incorporating both aerobic and resistance training via the FBES improves multiple aspects ofˆtness but not balance. These results are similar to those from larger, more expensive hydraulic exercise machines. This study supports the e‹cacy of the FBES for older adults and implementation is feasible in multiple settings as it is relatively inexpensive and requires little space.
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