EFFECTS OF AN ENDURANCE TRAINING PROGRAM ON PHYSICAL FITNESS IN 55-67-YEAR-OLD ACTIVE WOMEN

Abstract

Physical fitness decline of the elderly is attributed to a reduction of habitual physical activity and age-related alterations in physical functions. PURPOSE: The effect of an interval training program (IT) during 12 weeks on physical fitness was examined in 36 active women aged 55−67. METHODS: After medical examination, the subjects were randomly divided into a training (GT) and a control (GC) group. GT (n = 23; mean age 59.3 ± 3) participated once a week into a 12-week walking IT program which consisted of alternating every 30s high-intensity walking (110% of the initial test) and 30s slow-intensity walking in 3 sets of 5 repetitions of 30s-30s, with 2min recovery. GC (n = 13; mean age: 60.5 ± 3.7) only performed leisure and daily activities. Before and after the training period, all subjects underwent anthropometric measures, and completed a squat- and counter-movement- jump test, and finally a reliable and valid 2-km Walk Test (UKK, Finland) which appraises aerobic fitness with a fitness index (FI). RESULTS: After 12 weeks, GT showed a significant increase in muscle plus bone leg volume (LMV) (+ 16.5%, p < 0.001), squat jump performance (SJ) (+8.4%, p < 0.05), and FI (+8.9%, p < 0.001). GC did not show any significant changes except for SJ (+ 13.3%, p < 0.05). CONCLUSION: These data suggest that an IT walking program increases LMV and aerobic fitness in active elderly women. The significant improvement (p < 0.05) of SJ observed in GC and GT could be related to increased motor learning. For GT, the significant improvement of LMV (p < 0.001) and FI (p < 0.01) might be explained by the specificity of the exercise program (walking with high intensity peaks) which might induce physiological adaptations and improve walking economy.