This study analyzed the contributions of multicomponent exercise training (MET) programs in improving the physical fitness of older adults or alleviating the effects of chronic diseases on them. Most of Taiwans older adults devote considerable time to exercise for improving their health; however, the lack of adequate exercise intensity and monotonous exercise routines result in no change in fitness. The American College of Sports Medicine (ACSM) proposed guidelines and position stands to enable older adults to perform exercise routines adequately and efficiently. The ACSM argued that older adults should engage in more than 150 min of moderate-intensity physical activity each week; they also recommended diverse exercise routines, which are: (a) aerobic exercise, (b) resistance exercise, (c) flexibility exercise, and (d) balance training. However, exercise training courses related to the research and development of the guidelines was rare. Therefore, the question concerning how MET programs contribute to the health and functional fitness of community-dwelling older adults is not clearly understood, and addressing this question is imperative. Purpose: To investigate the effects of a 12 week MET program on the performance of the functional fitness and retention of fitness in community-dwelling older adults. In addition, we investigated the duration for which the effects of the MET program can be maintained or diminished.
Methods: A total of 90 community-dwelling older adults (age: 72.81 ± 6.47 years) were recruited and assigned to an MET group or a control group (CG). The participants in the MET group trained for 12 weeks with 2 sessions per week, 120 min per session, and an intensity of 5–6 on the Ratings of Perceived Exertion scale; by contrast, the participants in the CG did not engage in any training activity. The functional fitness tests for all participants were assessed before the training program and 12 and 24 weeks after the training program. The data were analyzed using paired and independent samples t tests.
Results: We compared the pretest and posttest assessments and the results indicated that the performance levels of the participants in the MET group in the chair stand, arm curl, 8-foot up-and-go, and 2-min step tests increased significantly after the 12-week MET program; by contrast, the performance levels of the participants in the CG group in the chair stand, arm curl, and back scratch tests decreased significantly after 12 weeks. We also compared the posttest and retention test assessments, and the results indicated that the performance levels of the participants in the MET group in the chair stand, arm curl, back scratch, chair sit-and-reach, 8-foot up-and-go, and 2-min step tests decreased significantly after 12 weeks of detraining; similarly, the performance of the participants in the CG group in the arm curl, 8-foot up-and-go, and 2-min step tests decreased significantly after the next 12 weeks of detraining. Therefore, we concluded that MET can effectively alleviate the decline in strength and cardiorespiratory endurance of community-dwelling older adults; however, it cannot maintain the alleviating effects over 12 weeks.
Conclusion: Multi-component exercise training can significantly improve multiple dimensions of the functional fitness performance levels of older adults and maintain the muscle strength and flexibility that they originally had before participating in the MET program for 12 weeks. After the 12-week follow-up, the performance levels of the participants regressed significantly. Furthermore, the positive effects of MET can be maintained for 12 weeks. From the beginning to the end of the experiment, the performance levels of the participants who did not engage in the MET program declined over time. We thus present the following recommendations: (a) community older adults exercise programs based on various sports training principles should be designed and implemented according to the guidelines provided by the ACSM; (b) the training program must be performed at least 2 times per week for 12 consecutive weeks or more, and each training session must last 120 min; and (c) a long-term and persistent approach must be adopted in the exercise program to help participants improve and maintain functional fitness.