ABSTRACT
Introduction:
Lack of exercise negatively impacts physical condition and quality of life among middle-aged and elderly women.
Objective:
Study the effects of aerobic exercise combined with strength training on the body composition of middle-aged and elderly women.
Methods:
The exercise was performed once every other day from 5 pm to 6 pm. 20 middle-aged and elderly women formed an experimental group. The exercise consisted of aerobic exercise combined with strength training, while the control group practiced aerobic walking. The entire experiment lasted two months, having a total of 30 sessions.
Results:
Body fat percentage in the experimental group decreased from 35.10±3.436% to 30.07±3.104 %; BMI decreased from 24.98±2.870 kg/m² to 24.25±3.251 kg/m²; the mean bone mineral density increased from 1.20±0.284 g/cm3 to 1.21±0.278 g/cm3.
Conclusion:
Aerobic exercise and resistance training can improve physical function in middle-aged and elderly women. It may also improve bone density, optimize sports practice, and promote women’s physical health. Level of evidence II; Therapeutic studies - investigating treatment outcomes.
Keywords:
Aerobic exercise; Resistance Exercise; Body Composition; Middle Age; Elderly
RESUMO
Introdução:
A inobservância do exercício tem um impacto negativo sobre a condição física e a qualidade de vida entre as mulheres de meia-idade e idosas.
Objetivo:
Estudar os efeitos do exercício aeróbico combinado ao treinamento de força sobre a composição corporal de mulheres de meia-idade e idosas.
Métodos:
O exercício físico foi realizado uma vez a cada dois dias das 17h às 18h, 20 mulheres de meia-idade e idosas formaram um grupo experimental. O conteúdo do exercício consistia em exercício aeróbico combinado ao treinamento de força, enquanto o grupo de controle praticava caminhada aeróbica. Todo o experimento durou dois meses, com um total de 30 sessões.
Resultados:
A porcentagem de gordura corporal no grupo experimental diminuiu de 35,10±3,436 % para 30,07±3,104 %; o IMC reduziu de 24,98±2,870 kg/m² para 24,25±3,251 kg/m²; a densidade mineral óssea média aumentou de 1,20±0,284 g/cm3 para 1,21±0,278 g/cm3.
Conclusão:
O exercício aeróbico combinado com o treinamento de resistência pode melhorar a função física nas mulheres de meia-idade e idosas. Também pode melhorar a densidade óssea, otimizar a prática esportiva, promovendo a saúde física da mulher. Nível de evidência II; Estudos terapêuticos - investigação dos resultados do tratamento.
Descritores:
Exercício aeróbico; Treinamento de Força; Composição Corporal; Meia-idade; Idosos
RESUMEN
Introducción:
La inobservancia del ejercicio repercute negativamente en la condición física y la calidad de vida de las mujeres de mediana y avanzada edad.
Objetivo:
Estudiar los efectos del ejercicio aeróbico combinado con entrenamiento de fuerza sobre la composición corporal de mujeres de mediana edad y ancianas.
Métodos:
El ejercicio físico se realizó una vez cada dos días de 17:00 a 18:00, 20 mujeres de mediana edad y ancianas formaron un grupo experimental. El contenido del ejercicio consistió en ejercicio aeróbico combinado con entrenamiento de fuerza, mientras que el grupo de control practicó marcha aeróbica. El experimento duró dos meses, con un total de 30 sesiones.
Resultados:
El porcentaje de grasa corporal en el grupo experimental disminuyó de 35,10±3,436 % a 30,07±3,104 %; el IMC se redujo de 24,98±2,870 kg/m² a 24,25±3,251 kg/m²; la densidad mineral ósea media aumentó de 1,20±0,284 g/cm3 a 1,21±0,278 g/cm3.
Conclusión:
El ejercicio aeróbico combinado con el entrenamiento de resistencia puede mejorar la función física en mujeres de mediana y avanzada edad. También puede mejorar la densidad ósea, optimizar la práctica deportiva y promover la salud física de las mujeres. Nivel de evidencia II; Estudios terapéuticos -investigación de los resultados del tratamiento.
Descriptores:
Ejercicio Aeróbico; Entrenamiento de Fuerza; Composición Corporal; Mediana Edad; Ancianos
INTRODUCTION
The current sports habits of the elderly vary. Some elderly people still maintain a relatively high frequency of sports and exercise by square dancing or hiking.11 Kemmler W, Von Stengel S. Exercise and osteoporosis-related fractures: perspectives and recommendations of the sports and exercise scientist. Phys Sportsmed. 2011;39(1):142-57. However, some elderly people, especially the middle-aged and elderly women, tend to neglect exercise due to family pressure, which will lead to a situation similar to physical decline, osteoporosis, and reduced resistance over time, The emergence of cardiovascular diseases and other problems has a negative impact on the improvement of the physical fitness and quality of life of middle-aged and elderly women.22 Lee PG, Cigolle CT, Ha J, Min L, Murphy SL, Blaum CS, et al. Physical function limitations among middle-aged and older adults with prediabetes: one exercise prescription may not fit all. Diabetes Care. 2013;36(10):3076-83. According to literature research, a certain amount of resistance exercise for middle-aged and elderly people can improve their muscle strength, improve the stability of joints, increase bone density, and reduce injuries caused by falls.33 Scott BR, Duthie GM, Thornton HR, Dascombe BJ. Training monitoring for resistance exercise: theory and applications. Sports Med. 2016;46(5):687-98. However, resistance exercise is difficult, and there are certain problems in promoting it in the community, which need to be improved. Literature research shows that the physical condition of middle-aged and elderly women can be improved by using certain aerobic exercise. Reduce the occurrence of obesity, which proves the importance of aerobic exercise in community sports for middle-aged and elderly women.44 Baker LD, Frank LL, Foster-Schubert K, Green PS, Wilkinson CW, McTiernan A, et al. Effects of aerobic exercise on mild cognitive impairment: a controlled trial. Arch Neurol. 2010;67(1):71-9. Aerobic exercise is rich in variety, low in technical requirements, moderate in intensity, and can last for a long time, which is more suitable for middle-aged and elderly women without sports foundation.55 Sutar A, Paldhikar S, Shikalgar N, Ghodey S. Effect of aerobic exercises on primary dysmenorrhoea in college students. J Nurs Health Sci. 2016;5(5):20-4. Therefore, this paper chooses to introduce some simple resistance training into the form of aerobic exercise, and uses aerobic exercise combined with resistance exercise to organize middle-aged and elderly women in the community to exercise.66 Coll-Risco I, Aparicio V A, Nebot E, Camiletti-Moirón D, Martínez R, Kapravelou G, et al. Effects of interval aerobic training combined with strength exercise on body composition, glycaemic and lipid profile and aerobic capacity of obese rats. J Sports Sci. 2016;34(15):1452-60. It studies the impact of aerobic exercise combined with resistance exercise on the physical function of middle-aged and elderly women, so as to propose strategies to improve the physical health of middle-aged and elderly people, and provide their own strength to alleviate the aging problem.77 Burich R, Teljigović S, Boyle E, Sjøgaard G. Aerobic training alone or combined with strength training affects fitness in elderly: randomized trial. Eur J Sport Sci. 2015;15(8):773-83.
METHOD
The goal of this paper is to introduce aerobic exercise combined with resistance exercise into community fitness, and study the impact of this exercise on the physical function of middle-aged and elderly women. The study and all the participants were reviewed and approved by Ethics Committee of Mudanjiang Normal University (NO.MDJNU-PT076).
RESULTS
Effect of aerobic exercise combined with resistance exercise on physical fitness of middle-aged and elderly women
Many middle-aged and old women have the problems of obesity and movement difficulty, which are related to aging and lack of exercise. Therefore, this section discusses the changes in the physical quality of middle-aged and old women.
Table 1 shows the effect of aerobic exercise on women’s physical fitness in the control group. It can be seen from the table that after the exercise training, the weight of the women in the control group decreased, the muscle mass increased slightly, the fat free weight, the skeletal muscle content, and the percentage of body fat decreased, and the BMI value decreased slightly. Table 2 shows the exercise effect of aerobic exercise combined with resistance exercise. It can be seen that the weight of middle-aged and elderly women in the experimental group decreased from (63.32 ± 8.390) kg to (62.94 ± 6.370) kg; The muscle mass increased from (37.96 ± 5.024) kg to (38.70 ± 3.381) kg; The fat free weight increased from (40.58 ± 4.773) kg to (43.91 ± 4.515) kg; The content of skeletal muscle increased from (21.73 ± 3.180) kg to (22.27 ± 2.138) kg; The percentage of body fat decreased from (35.10 ± 3.436)% to (30.07 ± 3.104)%; BMI is (24.98 ± 2.870) kg/m ² Drop to (24.25 ± 3.251) kg/m².
The Effect of Aerobic Exercise Combined with Resistance Exercise on the Physical Fitness of Middle aged and Old aged Women.
By comparing the data of the two groups, it can be seen that the weight index of the control group decreased by 0.325kg after the experiment, less than 0.382kg of the experimental group, and the difference between the two groups was 0.057kg; The muscle mass index of the control group increased by 0.267 kg after the experiment, less than the increase of 0.741 kg in the experimental group, and the difference between the two was 0.474 kg; The fat free weight index of the control group decreased by -0.059 kg after the experiment, while the experimental group increased by 3.332 kg, the difference between the two was 3.391 kg; After the experiment, the content of skeletal muscle in the control group decreased by 0.742kg, while that in the experimental group increased by 0.548kg, with a difference of 1.29kg; The percentage of body fat in the control group decreased by 1.041% after the experiment, less than 5.032% in the experimental group, and the difference between the two was 3.991%; BMI index of the control group decreased by 0.304kg/m after the experiment², Higher than 0.266kg/m of experimental group², The difference between the two is 0.038kg/m². From the research comparison, it can be found that although the weight of the two groups of middle-aged and elderly women has decreased, their muscle mass and fat free weight have increased, and the percentage of body fat has decreased more. This shows that after two months of training, the muscle content of middle-aged and elderly women has increased, and their physique has been optimized to some extent, and the optimization effect of aerobic exercise combined with resistance exercise is better.
Table 3 shows the effect of aerobic exercise on bone mineral density of women in the control group. It can be seen that after training, there is a decline instead of an increase, which indicates that simple aerobic walking cannot improve the decline of bone mineral density in middle-aged and elderly women. Table 4 shows the bone mineral density of middle-aged and elderly women after aerobic exercise and resistance exercise. It can be seen that the ribs of women in the experimental group increased from (0.83 ± 0.064) g/cm3 to (0.83 ± 0.061) g/cm3, the pelvis from (0.97 ± 0.151) g/cm3 to (0.97 ± 0.116) g/cm3, the spine from (1.01 ± 0.116) g/cm3 to (0.99 ± 0.109) g/cm3, the limbs from (0.82 ± 0.144) g/cm3 to (0.84 ± 0.143) g/cm3, and the trunk from (0.93 ± 0.114) g/cm3 to (0.93 ± 0.102) g/cm3, The average bone mineral density increased from (1.20 ± 0.284) g/cm3 to (1.21 ± 0.278) g/cm3. This shows that the bone mineral density of middle-aged and elderly women in the experimental group has improved except for the spine and trunk.
Effect of aerobic exercise combined with resistance exercise on bone mineral density of middle-aged and elderly women.
It can be found after data comparison between the two groups. The index of rib bone mineral density in the control group decreased by 0.020g/cm3 after the experiment, while the index of rib bone mineral density in the experimental group increased by 0.002g/cm3, the difference between the two was 0.022g/cm3; The bone mineral density index of the control group decreased by 0.061g/cm3 after the experiment, while the bone mineral density index of the experimental group increased by 0.007g/cm3, the difference between the two was 0.068g/cm3; The bone mineral density index of the control group decreased by 0.068g/cm3 after the experiment, which was higher than the 0.025g/cm3 decrease of the bone mineral density index of the experimental group, and the difference between the two was 0.043g/cm3; After the experiment, the bone mineral density index of the control group decreased by 0.110g/cm3, while the bone mineral density index of the experimental group increased by 0.027g/cm3, the difference between the two was 0.137g/cm3; The bone mineral density of the trunk in the control group decreased by 0.046g/cm3 after the experiment, which was higher than 0.006g/cm3 in the experimental group. The difference between the two was 0.04g/cm3; The average BMD of the control group decreased by 0.086g/cm3 after the experiment, while the BMD of the experimental group increased by 0.016g/cm3, with a difference of 0.102g/cm3. This shows several problems. First of all, simple aerobic exercise is not good enough to improve the bone density of middle-aged and elderly women. Adding resistance exercise can effectively improve the average bone density of middle-aged and elderly women.
Effect of aerobic exercise combined with resistance exercise on sports quality of middle-aged and elderly women
Improving the sports quality of middle-aged and old women can improve their sports stability and physical quality, prevent falls and injuries caused by sports problems, and reduce accidents.
Table 5 shows the influence of ordinary aerobic training on the control group. Table 6 shows the effect of aerobic exercise combined with resistance exercise on the exercise quality of middle aged and old aged women.
The Effect of Aerobic Exercise Combined with Resistance Exercise on the Exercise Quality of Middle aged and Old aged Women.
By comparing the data of the two groups, it can be found that the number of arm bends in the control group in 30 seconds increased by 0.105 times after the experiment, while the number of arm bends in the experimental group increased by 2.044 times, with a difference of 1.939 times between the two groups; The number of sitting and standing in the control group within 30 seconds decreased by 0.048 times after the experiment, while the number of sitting and standing in the experimental group increased by 2.392 times, with a difference of 2.44 times; The forward bending distance of the control group and the experimental group increased by 0.014cm and 0.185cm respectively after the experiment, with a difference of 0.171cm; The time of 8-foot standing walk in the control group was shortened by 0.052 seconds after the experiment, while the time of the experimental group was shortened by 1.574 seconds, the difference between the two was 1.522 seconds; The number of 2-minute steps in the control group increased by 1.684 after the experiment, while the number of steps in the experimental group increased by 4.481, with a difference of 2.797. This shows that the current sports mode has a low impact on the flexibility quality, which can only improve the strength quality and sensitivity quality of middle-aged and elderly women. In the follow-up process, the flexibility quality needs to be optimized.
DISCUSSION
=It can be seen from the experimental analysis that the physical health of middle-aged and elderly women is declining with the increase of age, which is the current trend. Therefore, certain exercises are needed to combat the decline of physical functions. To solve this problem, we should do the following: First of all, the community should actively organize sports and fitness activities for middle-aged and old women. We can establish square dance clubs, badminton clubs, walking clubs, etc., allocate special venues to promote the sports of middle-aged and old women. Secondly, we should also invite professional sports personnel and hospital doctors to provide scientific sports guidance in combination with the actual situation of middle-aged and elderly women, so as to promote the all-round development of middle-aged and elderly women. Finally, we should strengthen the propaganda to make the middle-aged and old women realize the importance of exercise to their health, cultivate the correct awareness of exercise and fitness, and improve their enthusiasm for exercise.
CONCLUSION
At present, the health of middle-aged and elderly women has always been a concern of all sectors of society. Improving the physical function of middle-aged and elderly women can not only improve women’s quality of life, but also effectively relieve medical pressure, and improve residents’ happiness and harmony. To solve these problems, this paper designed a special training of aerobic exercise combined with resistance exercise. The experimental results show that compared with aerobic walking, the aerobic exercise combined with resistance training method in this paper can better improve the physical function of middle-aged and elderly women, improve bone density, optimize sports literacy, and have a certain promotion effect on improving women’s physical health. However, there are still some omissions in the exercise mode in this paper, such as insufficient effect in the cultivation of flexibility quality, and there are also some problems in the optimization of bone mineral density of the spine and trunk, so further optimization and improvement are needed.
ACKNOWLEDGEMENTS
This paper was supported by (1) Humanities and Social Sciences Project of the Ministry of Education: the development of children’s basic motor skills scale and the establishment of norms (19YJC890061); (2) Education and teaching reform project in Heilongjiang Province: construction and implementation of the physical education curriculum system linking kindergarten and primary school from the perspective of action development (SJGY20210888). (3) Hubei Provincial Educational Science Planning General Project (2020GB054).
REFERENCES
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1Kemmler W, Von Stengel S. Exercise and osteoporosis-related fractures: perspectives and recommendations of the sports and exercise scientist. Phys Sportsmed. 2011;39(1):142-57.
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2Lee PG, Cigolle CT, Ha J, Min L, Murphy SL, Blaum CS, et al. Physical function limitations among middle-aged and older adults with prediabetes: one exercise prescription may not fit all. Diabetes Care. 2013;36(10):3076-83.
-
3Scott BR, Duthie GM, Thornton HR, Dascombe BJ. Training monitoring for resistance exercise: theory and applications. Sports Med. 2016;46(5):687-98.
-
4Baker LD, Frank LL, Foster-Schubert K, Green PS, Wilkinson CW, McTiernan A, et al. Effects of aerobic exercise on mild cognitive impairment: a controlled trial. Arch Neurol. 2010;67(1):71-9.
-
5Sutar A, Paldhikar S, Shikalgar N, Ghodey S. Effect of aerobic exercises on primary dysmenorrhoea in college students. J Nurs Health Sci. 2016;5(5):20-4.
-
6Coll-Risco I, Aparicio V A, Nebot E, Camiletti-Moirón D, Martínez R, Kapravelou G, et al. Effects of interval aerobic training combined with strength exercise on body composition, glycaemic and lipid profile and aerobic capacity of obese rats. J Sports Sci. 2016;34(15):1452-60.
-
7Burich R, Teljigović S, Boyle E, Sjøgaard G. Aerobic training alone or combined with strength training affects fitness in elderly: randomized trial. Eur J Sport Sci. 2015;15(8):773-83.
Publication Dates
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Publication in this collection
07 Apr 2023 -
Date of issue
2023
History
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Received
28 Jan 2023 -
Accepted
10 Feb 2023
