EFFECTS OF WALKING, JOGGING AND CYCLING ON STRENGTH, FLEXIBILITY, SPEED AND BALANCE IN 60-YEAR TO 72-YEAR OLDS

The effects of a moderate intensity endurance training program on stre ngth, speed of muscle contraction, balance, gait and flexibility were assessed in fifty 60- to 72- year-old men and women who had just compl eted a 3-month program of flexibility and strengthening exercise. Subj ects trained for approximately 45 minutes/day, 4.1 days a week, for on e year Before and after the endurance exercise program, exercise parti cipants underwent isometric and dynamic strength testing (Cybex II(R)) , standing balance tests, a gait examination, lower extremity flexibil ity testing, and a fatigue test for the quadriceps femoris muscle grou p. Fifteen control subjects who did not exercise were tested at the sa me time periods as exercise subjects. Gains made during the low intens ity strengthening and flexibility program in strength, range of motion and quadriceps endurance were maintained throughout the year of endur ance exercise training. Additional significant improvements in speed o f muscular contraction, walking velocity and standing balance occurred with the program of moderate intensity endurunce training which produ ced a 24% increase in VO2max for men and a 21% increase for women. The se results provide additional evidence that older adults are able to i mprove their functional capacity in response to exercise training