Doshisha Journal of Health & Sports Science, 1, 53-60, 2009 53 1 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 67.3 3.8 years, were recruited as subjects. The subjects were divided into the following three groups: Step exercise group, using bamboo (67.3 3.1 yr, n=19), and walking group (67.2 4.5 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 (91.1 5.6 %) and walking (89.7 9.4 %) groups. The exercise intensity of step exercise was significantly lower than that of walking (step exercise 63.1 7.4 % HRmax, walking 75.4 13.1 % 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 2005 65 2567.2 20.1 2005 24 3000 32 3590 2006 2006 Carter et al., 2001 1 Faculty of Health and Sports Science, Doshisha University
54 Doshisha Journal of Health & Sports Science Li et al., 2005 2006 2006 Takada and Hayakawa, 2000 1 I T 60 75 45 67.3 3.8 5 14 5 12 1 2 10 2 1 45 1 10 20 10 5 45 13 2 10 20 10 5 45 13 3 S610i HR 5 220 HRmax HRmax 4 1990 1994 1 YG-200 2 1
55 BC-562 3 4 1 2 cm 4 5 Riva-Rocci 12 cm 22 cm 30 40 mmhg systolic blood pressure: SBP diastolic blood pressure: DBP 10 6 GRIP-D5101 2 kg 7 GF-300 90 2 kg 8 30 9 100 cm 3 20 10 10 cm 60 1 11 10 cm 60 1 12 T.K.K.5112 2 13 3 0 cm 14 15 8 1.5 3.6 m 16 10 10 m 17 T.K.K.5108 2 m
56 Doshisha Journal of Health & Sports Science 5 18 V O2max V O2AT 1999 2 1 15 watts 15 RPE RPE 14 15 watt V O2max V O2AT V O2max = 6.57 WRPE15/ 0.19 0.36 41.29 V O2AT = 7.35 WRPE14/ 0.06 0.23 15.62 V O2max = 7.30 WRPE15/ 0.12 0.46 37.32 V O2AT = 5.03 WRPE14/ 0.01 0.16 14.15 19 1 SP-310 3 20 total cholesterol: TC triglyceride: TG highdensity lipoprotein cholesterol: HDLC low-density lipoprotein cholesterol: LDLChematocrit: Hct 12 21 5 2 Wilcoxon Mann-Whitney U Scheffe 5 91.1 5.6 89.7 9.4 63.1 7.4 HRmax 44.7 83.0 HRmax 75.4 13.1 HRmax 39.6 116.8%HRmax 1
57 1 HR 1 HR 60 HRmax 70 80 HRmax 2 3 69.2 5.6 67.1 4.9 66.7 5.2 65.4 4.7 2
58 Doshisha Journal of Health & Sports Science 3 20 1 2 cm
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 65-75 year old women with osteoporosis. Br J Sports Med 35, 348-51, 2001. 18 12 9-12, 2006 V-8 113-116 2006 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: 187-194, 2005. 48, 111-124, 1999. V-6 103-107 2006 http://www.stat.go.jp/index.htm. Takada K, Hayakawa Y : Aotake: A modified stepping exercise program for Japanese older adults.journal of aging and physical activity sports 8, 175-177, 2000. 35 121-131, 1990. 153-159 1999.
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