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14Benefits of physical fitness and endurance training model for senior women
UDC 796.011.3
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Dr.Hab., Professor V.G. Shilko1 PhD, Associate Professor N.L. Guseva1 M.S. Lim1
1National Research Tomsk State University, Tomsk
Corresponding author: [email protected]
Abstract
Objective of the study was to find benefits of a physical training model for the senior women's physical fitness and endurance.
Methods and structure of the study. We sampled for the study the 62-74 year-old women (n=35) and split them up into the Younger Group (YG, n=20 aged 62-70 years) and Elder Group (EG, n=15 aged 71-74 years). Both groups were trained twice a week as follows: the YG was trained once in the gym and once in the swimming pool under the Active Longevity program; and the EG trainings were dominated (80%) by the pool swimming complemented (20%) by the traditional conditioning practices; with the 2-3-day rest breaks in between the trainings. The training sessions included: health walking missions; agility training tennis ball throw practices; coordination training body balances; narrow line walking and other practices; carpal strength training ball rotation and fitball throw exercises; static endurance training planks; strength endurance training abs exercises (push-ups, fitball practices, etc.) [5]; with every training session finalized by 3-4 low-pace flexibility exercises with the reps growing with physical fitness.
Results and conclusion. The group physical fitness / health progress was tested by the SF-36 questionnaire surveys that are commonly used nowadays the world over to rate the senior people's health and life quality [5]. The post-experimental survey found the sample appreciating the physical training service, with most of sample reporting improvements in health (93.4%); walking speeds (64.3%), wellbeing and moods; plus about 70% of the sample reported progress in working capacity and pain relief. The mental-emotional progress survey data were complemented by the physical fitness tests customized to the actual individual ages and health conditions, with the group progress analyzed and averaged. The post-experimental physical fitness tests included: 25m swimming (s); 12-minute swimming (m); standing long jump (cm); bench leaning (cm); and prone push-ups (count) tests.
The six-month training experiment to test benefits of the new physical training model for the senior women's physical fitness and health showed the model being beneficial as verified by the pre- versus post-experimental physical fitness tests and SF-36 health surveys. The physical training model, therefore, may be recommended to improve the physical fitness, health and indirectly life quality of senior people, conditional on the trainings being prudently customized to the actual health, age and lifestyle of the senior trainees.
Keywords: physical fitness, senior women, endurance practices.
Background. People have always been highly interested in the methods to slow down the aging process, with the first attempts to identify the reasons for aging and ways to prevent or mitigate it found in ancient records [1, 3]. The aging science has always been highly relevant and accumulated a broad knowledgebase with contributions from physiologists, phi-
losophers, biologists, psychologists, sociologists, educators, historians, lawyers and many others.
Objective of the study was to find benefits of a physical training model for the senior women's physical fitness and endurance.
Methods and structure of the study. We sampled for the study the 62-74 year-old women (n=35)
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Theory and Practice of Physical Culture I teoriya.ru I October № 10 2021
and split them up into the Younger Group (YG, n=20 aged 62-70 years) and Elder Group (EG, n=15 aged 71-74 years). Both groups were trained twice a week as follows: the YG was trained once in the gym and once in the swimming pool under the Active Longevity program; and the EG trainings were dominated (80%) by the pool swimming complemented (20%) by the traditional conditioning practices; with the 2-3-day rest breaks in between the trainings. The training sessions included: health walking missions; agility training tennis ball throw practices; coordination training body balances; narrow line walking and other practices; carpal strength training ball rotation and fitball throw exercises; static endurance training planks; strength endurance training abs exercises (push-ups, fitball practices, etc.) [5]; with every training session finalized by 3-4 low-pace flexibility exercises with the reps growing with physical fitness.
Results and discussion. The group physical fitness / health progress was tested by the SF-36 questionnaire surveys that are commonly used nowadays the world over to rate the senior people's health and life quality [5]. The post-experimental survey found the sample appreciating the physical training service, with most of sample reporting improvements in health (93.4%); walking speed (64.3%), wellbeing and mood; plus about 70% of the sample reported progress in working capacity and pain relief. The mentalemotional progress survey data were complemented by the physical fitness tests customized to the actual individual ages and health conditions, with the group progress analyzed and averaged. The post-experimental physical fitness tests included: 25m swimming (s); 12-minute swimming (m); standing long jump (cm); bench leaning (cm); and prone push-ups (count) tests.
The group physical training model made a special emphasis on the body balancing, speed-strength, muscle strength, endurance, speed, flexibility and some other workouts. The highest and significant (p <0.05) progress was found by the pre- versus post-experimental endurance-testing 12-min swimming test, with the YG and EG progress making up 27.6% (75m) and 26.5% (70.84m), respectively.
The group progress was facilitated by the senior women's beliefs in health/ physical fitness benefits of swimming practices, plus good group climate and enthusiasm. The pool swimming practices included a range of options for versatility and interest, namely: style-changing slow-pace swim; aquatic gymnastics;
long-distance non-stop swim; high-speed interval (10-15m) swims; etc. These versatile trainings were found highly beneficial for the swimming speed. Considering the senior ages and relatively limited training time (six months), the physical training model has proved extremely successful, particularly in the 25m swimming tests where the YG and EG made progress of 4.93s (-8.8%) and 4.85 s (-8.43%), respectively.
The YG progress in the speed-strength rating pre-versus post-experimental standing long jump test was 0.88cm versus 0.99cm, respectively, i.e. the 12.5% growth for six months. The EG, despite the significant age difference, was also significantly (p <0.05) successful in these tests, with the progress estimated at 9.5% for the period.
The physical fitness training model gives a special priority to flexibility as the physical quality of special importance for senior people - since they are commonly known to lose flexibility fast with age, with this regress considered one of the key indications of aging and health deterioration process. Such regresses in flexibility are normally tested by the falling movement amplitudes in every body part (neck, shoulder girdle, spine, hips, ankles, carpal joints etc.). The situation is further complicated by the shortage of the seniors' physical activity versus flexibility rating research, analysis and statistics. However, a few researchers [2, 4, et al.] who studied the issue have unanimously recommended systemic physical training practices to keep up due physical fitness including the movement amplitudes, otherwise the growing stiffness in the key joints may seriously complicate the everyday elementary motor functions - like reaching things in a closet, combing hair, tying the shoes, etc.
Therefore, our physical training model was designed with a special priority to the flexibility trainings, with every session assigning 10-15 final minutes to specific stretching exercises. We used customizable sets of individual/ couple exercises to stretch the pectoral muscles, posterior muscles of the thighs and shins; lumbar and thoracic muscles; shoulder girdle muscles etc. in multiple body positions (standing, sitting, prone, recumbent). The pre- versus post-experimental flexibility tests found the YG and EG making the 27.5% and 33.2% progresses for the six-month training period, respectively. This progress demonstrated once again the special need in flexibility trainings to maintain due physical fitness in whatever age group.
And the most exciting group progress was fixed in the strength rating prone push-ups tests, with the
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YG and EG showing 76.5% and 30.1% significant (p <0.05) growth in the results, respectively.
Conclusion. The six-month training experiment to test benefits of the new physical training model for the senior women's physical fitness and health showed the model being beneficial as verified by the pre- versus post-experimental physical fitness tests and SF-36 health surveys. The physical training model, therefore, may be recommended to improve the physical fitness, health and indirectly life quality of senior people, conditional on the trainings being prudently customized to the actual health, age and lifestyle of the senior trainees.
References
1. Vasilyeva T.V. Athenian School of Philosophy.
The philosophical language of Plato and Aristo-
tle. (Series "From the history of world culture"). Moscow: Nauka publ., 1985. 161 p.
2. Vlasova I.A., Gubin G.I. Physical training and aging. Klinicheskaya gerontologiya. 2004. No. 1. pp. 17-19.
3. Kozlov A.M., Kosarev I.I. Hippocrates and moral and ethical problems of medicine. Study guide. Moscow: I MMI publ., 1983. 84 p.
4. Milner E.G. Ways to improve health-improving training. Teoriya i praktika fiz. kultury. 2000. No. 9. pp. 43-45.
5. Shilko V.G., Guseva N.L., Kolpashnikova V.S. Benefits of physical practices for senior people's life quality and longevity. Teoriya i praktika fiz. kultury. 2019. No. 11. pp. 31-33.
Theory and Practice of Physical Culture I teoriya.ru I October № 10 2021
