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MUSCLE STRENGTH and aEROBIC FITNESS, FOR OLDER ADULTS WITH WATER-BASED EXERCISE
The American College of Sports Medicine (ACSM) has recently completed and released a research paper that reviews the physiological responses of older women who are taking part in a water based exercise and fitness program. The results of this program show significant improvement in 4 areas of fitness that are related to health, with implications for the broader older population as well.
"Persons who are older, mildly disabled and-or overweight very often discover that exercising in the water hides defects and provides support," said Nobuo Takeshima, Ph.D., of Nagoya City University in Nagoya, Japan, chief researcher for the study. "The buoyancy and resistance of water force higher energy usage than similar land based exercises, without straining joints or causing pain." The three month intervention consisted of an accumulated total of Seventy minutes of exercise during each week. The training group stretched, warmed up and then took part in such endurance exercises as walking and dancing in chest deep water. A resistance exercise training session followed by cool-down exercises finished off the program each day. Participants wore heart-rate monitors and used water-resistance products to enable assessment and enhance range of motion, respectively. |
The researchers designed a study that started with baseline measurements of muscular strength, body composition, cardio-respiratory fitness, blood lipids and flexibility. 30 women between the ages of Sixty and seventy-five years were arranged into 2 groups: a training group and a sedentary control group. All participants maintained their normal every day diets for the Twelve week training period. The training group took part in a water-based exercise program, while the sedentary control group continued with normal physical activity patterns.
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