Effect of a Concurrent Well-Rounded Exercise Training Using a Floor-Based Exercise Station in Older Women

Abstract

To evaluate the effects of a 12-wk circuit exercise training program using the floor-based exercise station (FBES) on aerobic fitness, strength, and balance in older women. Participants were divided into: FBES exercise group (EX: n=22; 68.1±6.5 yr) and a non-exercise control group (CN: n=18; 68.2±5.7 yr). EX participated in a 12-wk circuit training program, 3 d/wk for 50 min/d, consisting of warm-up exercise (10 min), circuit training (30 min), and cool-down/relaxation exercise (10 min). Twelve strength and balance exercises and 12 aerobic dance exercises were performed alternatively for 30s each with a heart rate of 100-110 bpm. CN continued normal physical activity patterns. After 12-wk, all measurements were repeated in both groups. Compared to CN, EX increased (p<0.05) arm curl (12.6%), timed up-and-go (－8.7%), 12-min walk (5.4%), predict VO₂max (6.3%), sit-and-reach (24.3%), and back scratch (271.5%), but not balance parameters. Incorporating both aerobic and resistance training via the FBES improves multiple aspects of fitness but not balance. These results are similar to those from larger, more expensive hydraulic exercise machines. This study supports the efficacy of the FBES for older adults and implementation is feasible in multiple settings as it is relatively inexpensive and requires little space.