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1 Doshisha Journal of Health & Sports Science, 1, 53-60, Effects of Step Exercise in Healthy Older People Tomoaki Sakai 1 The purpose of this study was to determine the effect of step exercise using bamboo in healthy older people. Thirtysix independent, community-dwelling older adults, aged years, were recruited as subjects. The subjects were divided into the following three groups: Step exercise group, using bamboo ( yr, n=19), and walking group ( yr, n=17). Step exercise and walking groups engaged in 45-min group exercise sessions twice a week for 12 weeks. The exercise programs consisted of a warm-up, step exercise (step exercise group) or walking (walking group), resistance training, and cooling down. The efficacy of the programs was measured with 20 test items for assessment of physical fitness, blood pressure, and so on. Heart rate during exercise was recorded using a Polar HR monitor (Polar Electro Inc., Finland). The participant rate was not significant differences between step exercise ( %) and walking ( %) groups. The exercise intensity of step exercise was significantly lower than that of walking (step exercise % HRmax, walking % HRmax, P < 0.05). We detected marginally improvements between groups in changes from pre- to post- intervention, but there were no significant difference. The step exercise using green bamboo is as equally effective as walking in improving functional fitness in older adults, and may also be recommended for older adults, due to its low cost and intensity. Keywords older people, step exercise, physical fitness Carter et al., Faculty of Health and Sports Science, Doshisha University

2 54 Doshisha Journal of Health & Sports Science Li et al., Takada and Hayakawa, I T S610i HR HRmax HRmax YG

3 55 BC cm 4 5 Riva-Rocci 12 cm 22 cm mmhg systolic blood pressure: SBP diastolic blood pressure: DBP 10 6 GRIP-D kg 7 GF kg cm cm cm T.K.K cm m m 17 T.K.K m

4 56 Doshisha Journal of Health & Sports Science 5 18 V O2max V O2AT watts 15 RPE RPE watt V O2max V O2AT V O2max = 6.57 WRPE15/ V O2AT = 7.35 WRPE14/ V O2max = 7.30 WRPE15/ V O2AT = 5.03 WRPE14/ SP total cholesterol: TC triglyceride: TG highdensity lipoprotein cholesterol: HDLC low-density lipoprotein cholesterol: LDLChematocrit: Hct Wilcoxon Mann-Whitney U Scheffe HRmax HRmax HRmax %HRmax 1

5 57 1 HR 1 HR 60 HRmax HRmax

6 58 Doshisha Journal of Health & Sports Science cm

7 59 12 THF Carter ND, Khan KM, Petit MA, Heinonen A, Waterman C, Donaldson MG, Janssen PA, Mallinson A, Riddell L, Kruse K, Prior JC, Flicker L, McKay HA: Results of a 10-week community based strength and balance training programme to reduce fall risk factors: a randomised controlled trial in year old women with osteoporosis. Br J Sports Med 35, , , 2006 V Li F, Harmer P, Fisher KJ, McAuley E, Chaumeton N, Eckstrom E, Wilson NL: Tai Chi and fall reductions in older adults: a randomized controlled trial. J Gerontol A Biol Sci Med Sci 60: , , , V Takada K, Hayakawa Y : Aotake: A modified stepping exercise program for Japanese older adults.journal of aging and physical activity sports 8, , ,

8 60 Doshisha Journal of Health & Sports Science

Vol. No. Honda, et al.,

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