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As fitness professionals there are many different
groups of people that one will work with including, working with athletes, the
elderly, middle aged clients, and youth.
The focus of this discussion will look into what single type of exercise
would be suitable for enhancing the quality of life for (a) a healthy young
adult (late 20’s- early 30’s) and (b) and
older healthy adult (60+). A fair amount of research suggests that
cardiovascular training is beneficial for both demographics. A review study by Warburton, D. R., Nicol, C.,
& Bredin, S. D. (2006), states that regular physical activity is a factor
in directly and indirectly preventing cardiovascular and several other chronic
conditions, which can be a cause of premature death. The review also stated
that physical activity can be a health preventative measure for people of all
ages.
Physical fitness can be
split into two different categories: performance related physical fitness
(sports enhancement) and health related physical fitness (a physiologic state;
which allows one to meet the stress of daily activity) (Warburton, D. R.,
Nicol, C., & Bredin, S. D. (2006). Each of these two can help enhance
quality of life. This discussion will be looking at the benefits of aerobic
training, also known as cardiovascular training, on enhancing the quality of
life for both subjects discussed earlier. Although aerobic training is beneficial for
both demographics, the fitness professional must understand that there is an appropriate
exercise selection for each.
For young adults, the
fitness professional has the opportunity to choose from a wide range of aerobic
exercises to help improve quality of life. Stroth, S., Hille, K., Spitzer, M.,
& Reinhardt, R. (2009) study suggests that aerobic fitness is related to
positive cognitive function and mood. This study conducted a 6 week aerobic
running program that was 70-100% of aerobic threshold. The positive effects
that were recorded were seen in a visuospatial memory test, their tests the
memory of visual items. Improving ones visual memory is an important part of
enhancing quality of life. Shiotani, H.,
Umegaki, Y., Tanaka, M., Kimura, M., & Ando, H. (2009) suggest that aerobic
exercise has a positive effect on lowering heart rate and positive benefits on
circadian rhythm. This is important because both of these indicators have also
been seen to be predictors in coronary vascular disease. The subjects in this
particular study performed 35 minutes of cycling 3 times per week for two
months.
For the older adults we will be looking at an
age range of (60+). Hatta, A.,
Nishihira, Y., & Higashiura, T. (2011) suggest that growing older comes
with many physiological changes such as: weakness, poor quality of life and ability
to function in a day-to-day fashion. Hatta, A., Nishihira, Y., &
Higashiura, T. (2011) conducted a study where they focused on the effects of a
single session of walking on psychophysiological stress in healthy adults. The
intensity of the exercise was moderate, which in this case was 60-70% of
maximal heart rate. Their study found that walking for elderly adults lowered
‘Confusion’, which suggests that moderate aerobic exercise can influence brain
function in a positive way.
As stated before,
fitness professionals must show tact when choosing exercises for every client.
Understanding that not all elderly have the ability to do moderate amounts of
walking every day is important. Large amounts of the elderly have difficulty
with mobility and other chronic diseases which limit the options for exercise. Broman,
G., Quintana, M., Lindberg, T., Jansson, E., & Kaijser, L. (2006) suggest
that deep water running is an alternative for those that have mobility
limitations. The study had females of ages 69 +- 4 perform 3 interval sessions
of 75% of maximal heart rate for an average of 24.2 minutes. . Broman, G.,
Quintana, M., Lindberg, T., Jansson, E., & Kaijser, L. (2006) suggests that
high intensity deep water interval running with a vest helps maximal aerobic
power and maximal ventilation in healthy elderly women.
Aerobic training
has been shown to have positive effects on cognitive function and mood, as well
as lowering heart rate and has positive benefits on circadian rhythm in healthy
young adults. It has also been shown to have positive effects on
psychophysiological stress and increases maximal aerobic power and maximal
ventilation in healthy elderly women.
References
1.Broman, G., Quintana, M., Lindberg, T., Jansson, E.,
& Kaijser, L. (2006). High intensity deep water training can improve
aerobic power in elderly women. European Journal Of Applied Physiology, 98(2),
117-123. 2.Hatta, A., Nishihira, Y., & Higashiura, T. (2011). Effects of a Single Session of Walking on Physiological and Psychological Stress in Elderly Adults: A Pilot Study. Advances In Exercise & Sports Physiology, 16(4), 109-115.
3. Stroth, S., Hille, K., Spitzer, M., & Reinhardt, R. (2009). Aerobic endurance exercise benefits memory and affect in young adults. Neuropsychological Rehabilitation, 19(2), 223-243.
4. Warburton, D. R., Nicol, C., & Bredin, S. D. (2006). Prescribing exercise as preventive therapy. CMAJ: Canadian Medical Association Journal, 174(7), 961-974. doi:10.1503/cmaj.1040750
5. Shiotani, H., Umegaki, Y., Tanaka, M., Kimura, M., & Ando, H. (2009). Effects of Aerobic Exercise on the Circadian Rhythm of Heart Rate and Blood Pressure. Chronobiology International: The Journal Of Biological & Medical Rhythm Research, 26(8), 1636-1646.
