Serum lipids: interactions between age and moderate intensity exercise

Low to moderate intensity endurance training in healthy older adults: physiological responses after four months

OBJECTIVE

To determine the physiological adaptations in previously sedentary healthy older men and women (mean age = 68) to a 16-week low-to-moderate-intensity exercise program.

DESIGN

Randomized, controlled trial.

SETTING

An exercise facility and testing laboratory in a gerontological research institute.

PARTICIPANTS

Two-hundred forty-seven community-dwelling older persons free of significant cardiovascular, pulmonary, or uncontrolled metabolic disease, anemia, electrolyte abnormality, resting BP of 165/90 or greater, or chronic disease affecting the ability to exercise on a bicycle.

INTERVENTION

Subjects were randomly assigned to either an exercise (n = 166) or attention control group (n = 81). Exercisers trained thrice weekly for 40 minutes on a cycle ergometer (5-minute warm up, 30 minutes at training heart rate (THR), 5-minute cool down). THR was set at 70% of peak heart rate attained on a maximal exercise test (mean = 115 +/- 15). Control subjects attended weekly group talks. Testing took place before and after the program.

RESULTS

Peak attained oxygen uptake (VO2max) increased 8.5% in exercisers and decreased slightly in controls (p less than .001) and oxygen uptake at ventilatory threshold (VeT VO2) increased by 3.5% in exercisers and decreased by 3% in controls (p less than .001). This pattern of a greater increase in VO2max than VeT VO2 is different from that seen in young and middle-aged subjects.

CONCLUSION

This study demonstrated that a large scale training program is feasible for healthy older people, that physiologic improvements can be measured after 16 weeks of low-to-moderate-intensity training, and that mechanisms of adaptation to exercise may be different in elderly subjects from those in younger ones.

Slowing the aging process with physical activity

1. Functional capacity declines 0.75% to 1.0% per year after the age of 30. Exercise is an intervention that will help maintain and enhance functional ability as chronological age increases. 2. Exercise reduces the age-related decline in VO2 max, reduces mean blood pressure and systemic vascular resistance, preserves lean body mass and decreases fat deposits, increases HDL and decreases triglycerides, increases bone mineral content, improves basal metabolic rate, increases muscle strength, and increases cognitive functioning. 3. Exercise programs can be designed to maintain or improve the cardiovascular system without the demands and dangers of an exhaustive workout. 4. The exercise prescription should include aerobic exercise at 60% of maximal heart rate at least every other day.