Hj. Engels et al., EFFECTS OF LOW-IMPACT, MODERATE-INTENSITY EXERCISE TRAINING WITH AND WITHOUT WRIST WEIGHTS ON FUNCTIONAL CAPACITIES AND MOOD STATES IN OLDER ADULTS, Gerontology, 44(4), 1998, pp. 239-244
This study examined the effects of low-impact, moderate-intensity exer
cise training with and without wrist weights (0.68 kg.wrist(-1)) on fu
nctional capacities and mood states in older adults (age 68.6 +/- 5.6,
mean +/- SD). Twenty-three senior citizens residing in the community
were randomly assigned to wrist weight (WW; n = 12) and no-wrist weigh
t (NW; n = 11) exercise groups while Ii matched subjects served as non
-exercise controls (NE). Exercise training was performed for 10 weeks,
3 days/week, for 60 min/session and consisted of low-impact aerobic d
ance (50-70% of maximal heart rate) combined with exercises to promote
muscular fitness, flexibility, and balance. Before and after the inte
rvention, each participant's aerobic fitness, muscular strength, flexi
bility, static and dynamic balance, skinfold thickness, and psychologi
cal mood states were assessed under standardized testing conditions. E
xercise training resulted in significant improvements in peak oxygen u
ptake, lower extremity muscle strength, and psychological vigor (p < 0
.05) but did not affect other fitness components (p > 0.05). There wer
e no differences between the WW and NW exercise groups for any of the
same variables studied (p > 0.05). No significant pre- to post-test ch
anges were found for the NE control group (p > 0.05). It is concluded
that 10 weeks of low-impact, moderate-intensity exercise training of t
he type that can be considered well-rounded in nature provides a suffi
cient stimulus to augment aerobic fitness, beneficially affects leg st
rength, and increases feelings of vigor in older adults. The present o
bservations indicate that the use of light wrist weights has no benefi
cial or adverse effects on the measured training outcomes.