High-Frequency, Moderate-Intensity Training in Sedentary Middle-aged Women

Effect of Exercise and/or Fitness Education on Fitness in Older, Sedentary, Obese Women

This paper reports on fitness changes in sedentary, obese (MBMI = 32.0 kg/m2), 60- to 70-year-old women following 4 months of exercise-based intervention. One hundred eighty-two women were randomly assigned to the following groups: health and fitness education (ED) (n= 70), health and fitness education combined with aerobic training (EX) (n= 76), and control (CO) (n= 36). Pre- and postintervention assessments included predicted VO2max, body composition, resting blood pressure, muscular strength, and flexibility. Significant improvements in aerobic power (31.9%,p< .001), percent body fat (−5.4%,p< .05), and dominant hand-grip strength (4.1%,p< .001) were found in EX compared to ED and CO. Also observed was a significant improvement in flexibility for both EX (13.8%) and ED (12.5%,p< .01) compared to CO. Ninety percent (n= 164) of the women adhered to the program. Program factors contributing to adherence are discussed.

Exercise and aging. Issues for the practitioner

The elderly present the health care system with a number of challenges, the most important of which centers on the declining functional capacity associated with aging. It remains to be clarified the degree to which these changes are related to the interactions among aging, disease, illness, injury, lifestyle, genetics, and other variables. While these issues are being clarified, however, it is clear that a well-designed exercise program that is of low to moderate intensity may be the single, most cost-effective means of maintaining function. The exercise program needs to be goal-oriented and goal congruent, yet it must be individualized to account for existing impairments. General guidelines, such as those in Table 7, may be useful in maintaining a perspective on the regimen. Regardless of the degree of functional limitations, all elderly can derive some benefit from engaging in an exercise program. The emphasis of any regimen should be on quality-of-life issues, such as improving flexibility, strength, and mobility. For the vast majority of elderly, a simple walking program is probably the safest, most effective form of activity.

Brisk walking improves endurance fitness without changing body fatness in previously sedentary women

The purpose of this study was to examine the influence of brisk walking on endurance fitness and the amount and distribution of body fat in previously sedentary women. Twenty eight women [mean age (SEM): 44.9 (1.5) years] followed the walking programme for 1 year, whilst 16 acted as controls [age 44.4 (2.3) years]. Changes in endurance fitness were evaluated by measuring the oxygen uptake (VO2) at a reference blood lactate concentration of 2 mmol.l-1. Two 1.61-km field tests of walking were completed, one at maximal speed and one at a "brisk" speed, as well as a 1.61-km walk on a motorised treadmill. The amount and distribution of body fat was determined by hydrostatic weighing and anthropometry and energy intake was evaluated using the 7-day weighed food intake method. Walkers completed an average of 157 min.week-1 of brisk walking over the year. The following were increased in walkers, relative to controls: brisk walking speed [walkers 1.73 (0.05) m.s-1 vs 1.88 (0.07) m.s-1; controls 1.69 (0.05) m.s-1 vs 1.70 (0.05) m.s-1 at baseline and 12 months respectively, P < 0.01], maximal walking speed and VO2 at 2 mmol.l-1. In addition, brisk walking reduced heart rate and blood lactate concentration during stepping as well as during standard, submaximal treadmill walking. It did not modify either the amount or the distribution of body fat, despite an unchanged energy intake.

The effect of intensity controlled aerobic dance exercise on aerobic capacity of middle-aged, overweight women

The purpose of this study was to determine the effect of intensity controlled exercise on the aerobic capacity of overweight, middle-aged women. Thirty-eight moderately overweight women, ages 35-57, participated in a 16-week dance-exercise program. Random assignment was made to an experimental group (n = 20) in which intensity of exercise was controlled and prescribed, and a control group (n = 18) in which exercise was of an intensity typical to commercial aerobic classes. Prior to the onset of training, and at the completion of 16 weeks, the following fitness tests were administered: Aerobic capacity expressed as VO2 max, body composition analysis, blood chemistry, blood pressure, resting heart rate, muscular endurance, and flexibility. T-tests, ANCOVA, and gain-score analyses were utilized to evaluate data. Both groups showed small changes in weight, percent fat, resting systolic and diastolic blood pressure, resting heart rate, high density lipoprotein-cholesterol (HDL-C), muscular endurance, and flexibility, but these changes were statistically nonsignificant. The VO2 max for the experimental group increased 41%, while the VO2 max for the control group increased 22% (p less than 0.05). The results suggest that the cardiovascular fitness changes for overweight, middle-aged women are greater when exercise intensity and progression are tailored to their age and fitness level.