校園健身房重量訓練團課對社區中老年人功能性體適能及步行能力的訓練效益

目的：為加強新冠肺炎（COVID-19）疫情衝擊下之預防及延緩失能、增肌抗衰，本研究連結校園與社區，發展並且探討樂齡健身房團體訓練課程之成效。方法：招募8位男性、18位女性居住在社區之中高齡長者（平均年齡64.6±5.6歲），於臺北市某國立科技大學健身房，接受為期12週、每週1次、每次2小時，包括上下肢及軀幹大肌群之機械式重量團體訓練。前後測評估包括身體組成（含身體質量指數、體脂肪率與骨骼肌重）、功能性體適能（含上下肢肌力、柔軟度、心肺耐力及敏捷／動態平衡）、握力及步行能力（含直線、曲線步行及跨越障礙物步行）。結果：經過12週漸進式團體重量訓練，能顯著增加中高齡長者之握力、坐姿體前彎以及2分鐘踏步測驗表現，並顯著提升10公尺障礙物步行速度及8字曲線步行速度（p＜.05），然而在身體組成則無顯著差異。結論：本研究實證校園健身房重量訓練團課，對提升社區中老年人功能性體適能及功能性步行能力之多元效益，可提供辦理銀髮健身俱樂部之政策及實務參考。

關鍵字

肌力與體能訓練；阻力運動；高齡者

並列摘要

Purpose: Health promotion and frailty prevention during and after the COVID-19 pandemic is important. The purpose of this study was to develop and investigate the effect of a 12-week group-based mechanical weight training program on functional fitness and walking performance in middle-aged and older adults. Methods: Twenty-six community-dwelling participants (8 men and 18 women, mean age 64.6 ± 5.6 years old) were recruited. Progressive weight training program was performed 120 min per day, once per week, for 12 weeks. Body composition, Senior Fitness Test, handgrip strength, and walking performance (straight walking, curve walking and obstacle crossing) were measured before and after the training program. Results: The intervention enhanced handgrip strength, chair sit-and-reach, 2-min step, curve walking and obstacle crossing performances (p ＜ .05). No differences were observed in body composition. Conclusion: The 12-week group-based mechanical weight training program could promote physical fitness and functional performance in community-dwelling middle-aged and older adults. The results support the implementation of the senior gym club in Taiwan.