Académique Documents
Professionnel Documents
Culture Documents
mental cause of these diseases is low muscle metabolism gen consumption rate does not increase despite increased
and, therefore, these diseases are known as “diseasomes exercise intensity.
of physical inactivity”. Moreover, since the syndrome is On the other hand, if trainees have no access to ma-
spread throughout communities where people share simi- chines and trainers’ services in a gym, they are able to
lar lifestyles, it may be regarded as a type of infectious roughly estimate their maximal aerobic capacity by using
disease. Accordingly, a community-based exercise pre- the “12-min running test” 5), “20-m shuttle run test” 6,7)
scription system to prevent this is recommended. or “walking or running at a given RPE” 2). For example,
using RPE, trainees walk or run on flat ground for 3 min
with the subjective feeling of “somewhat hard,” equiva-
Exercise training based on individual physical fitness
lent to 13 points of RPE, the distance is measured, the
Exercise training is the most effective strategy to pre- speed (m/min) is calculated, the oxygen consumption rate
vent the deterioration of physical fitness with aging but is determined from Table 1, and then maximal aerobic
it should be prescribed according to trainees’ individual capacity is estimated by multiplying the value by 1.54
fitness levels2). For example, before starting training to (20/13)8).
・
increase muscle strength (resistance training), trainees After determining VO2max, whether with machines or
have to have the muscle strength of their target joints de- not, trainees may exercise at the intensity of 60-70%
・
termined by trainers in a gym by measuring the maximal VO2max, 30-60 min/day, 4-7 days/week. They may start
・
dumbbell weight that they can lift once, called one repeti- exercise at 50% VO2max for the first month, and then grad-
tion maximum (1RM). Then, they are recommended to ually increase the intensity to 60% for the 2nd month, and
・
lift a dumbbell weight of 50-80% 1RM, at >1 set of 3-15 end at 70% VO2max for the 3rd month; but they should not
・
times/day, 2-3 days/week. In addition, they are recom- exceed 85% VO2max. When they perform exercise train-
mended 1) to have a no-training day between the training ing using machines for this purpose, for example, using
days, 2) not to perform the training more than 3 days/ a cycle ergometer, it is easy to determine the intensity;
week, and 3) to increase the dumbbell weight gradually however, when they perform other styles of exercise, such
to the target level over 1-2 months to prevent any muscle as swimming, tennis, and cycling in the field, it is diffi-
injuries due to over training. cult to know the intensity. In that case, they can determine
On the other hand, if trainees have no access to ma- the target intensity by monitoring the heart rate during ex-
chines and trainers’ services in a gym, they can perform ercise. The target heart rate during exercise can be calcu-
push-ups and squats using their body weight and resis- lated from the equation [target heart rate = (age-predicted
tance exercise using a rubber band to increase muscle peak heart rate – heart rate at rest) x (0.6-0.7) + heart rate
strength. They are recommended to perform training at at rest], equivalent to the 80-90% age-predicted heart rate.
a frequency that they feel to be “hard” for a set, 1-2 sets/ If they perform the exercise at this intensity, equivalent to
day, 3-7 days/week. The frequency of “hard” is 2-3 times 13 points of RPE, 30-60 min/day, 4-7 days/week, for 3-6
・
below the maximal frequency or the rate of perceived months, their VO2max is expected to increase by 10-20%2)).
exertion (RPE) of 15-16. The RPE, also called the Borg When the energy expenditure per day is converted to cal-
Scale, is defined as 6 points for “very very light” and 20 ories, it is the equivalent of 300-600 kcal for trainees in
points for “very very hard”. Whether one uses machines their twenties, 200-400 kcal for those in their sixties, and
or not, the thigh muscle strength of the target joint is ex- 50-100 kcal for those in their eighties; and the energy ex-
pected to increase by 10-110% after following the above penditure per week is 1200 kcal, 800 kcal, and 200 kcal,
resistance training regimen for 3-6 months. respectively.
Similar to resistance training, before starting training to
increase aerobic capacity (aerobic training), trainees have
Interval walking training
to have their capacity checked by professional trainers in
a gym by measuring the oxygen consumption rate dur- The exercise regimens stated above have been thought
ing graded exercise on a cycle ergometer or treadmill2). to prevent age-associated diseases: hypertension, hyper-
In cycle ergometer exercise, the intensity is increased by glycemia, obesity, and dyslipidemia; however, it might
60 watts every 3 min from 0 watts to the maximal level be difficult for middle-aged and older people to perform
at which the trainee is exhausted, during which period such exercise training regimens at a given intensity regu-
the oxygen consumption rate, carbon dioxide produc- larly. We recently found in middle-aged and older people
tion rate, and heart rate are measured. It was determined that 1) not only maximal aerobic capacity but also thigh
that the exercise intensity had reached the maximal level muscle strength increased after aerobic exercise train-
when 3 of the 4 criteria were fulfilled: 1) the trainee can- ing for 5 months using a cycle ergometer9) and 2) that we
not continue to pedal at a given rhythm of 60 cycles/min), were able to estimate maximal aerobic capacity by graded
2) the heart rate reaches the age-predicted maximal heart walking in the field without using machines such as a
rate (220 – age, measured in beats/min), 3) the respiratory treadmill and cycle ergometer10). Accordingly, we have
quotient has increased to more than 1.1, and 4) the oxy- applied these findings to exercise prescription with “in-
JPFSM : Exercise prescription for the elderly 67
・
Table 1. Estimation of VO2max and maximal workload from the measurements in the field.
VO2max, 12-min 20-m Cycling Running Walking Maximal Maximal
ml/ kg/min running shuttle run, intensity, speed, speed, work load, work load,
distance, frequency watts/kg m/min m/min kcal/kg/min METs
m
10 0.45 63 0.05 2.9
12 0.59 83 0.06 3.4
14 0.73 99 0.07 4.0
16 0.87 104 0.08 4.6
18 1.01 109 0.09 5.1
20 1.15 114 0.10 5.7
22 1.29 119 0.11 6.3
24 1.43 124 0.12 6.9
26 1.57 129 0.13 7.4
28 1.678 9 1.71 134 0.14 8.0
30 1.773 17 1.85 133 0.15 8.6
32 1.868 26 1.99 143 0.16 9.1
34 1.963 35 2.13 153 0.17 9.7
36 2.059 44 2.27 163 0.18 10.3
38 2.154 53 2.41 173 0.19 10.9
40 2.249 62 2.55 183 0.20 11.4
42 2.344 71 2.69 193 0.21 12.0
44 2.440 80 2.83 204 0.22 12.6
46 2.535 89 2.97 214 0.23 13.1
48 2.630 98 3.11 224 0.24 13.7
50 2.725 106 3.24 234 0.25 14.3
・
VO2max (ml/kg/min)
= 12-min running distance (m) x 0.021 – 7.233
= 20-m shuttle run (frequency) x 0.225 + 26.07
= Running speed (m/min) x 0.119 +3.5
= Walking speed (m/min) x 0.103 +3.5 (<99m/min)
= [Walking speed (m/min) x 0.392-28.2] +3.5 (>100m/min)
・
Maximal work lord (kcal/kg/min) = VO2max (ml/kg/min) x 0.005
・
Maximal work load (METs) = VO2max (ml/kg/min)/ 3.5
・
terval walking training (IWT)” for middle-aged and older walking were averaged and adopted as VO2peak and HRpeak.
people in the field, named the Jukunen Taiikudaigaku After this, participants were instructed to repeat IWT at
Project, starting in 1997 and since then, we have accumu- their preferred time and place at low and high intensity
lated a database regarding the effects of IWT on physical walking alternately at the target levels of ~40% and ≥70%
・
fitness and the indices of lifestyle-related diseases. This VO2peak, respectively, for 3 min each, ≥4 days/week-1, for
project has been organized by the Non-Profit Organiza- 12 weeks. During IWT, energy expenditure was moni-
tion of Jukunen Taiikudaigaku Research Center (JTRC) tored with a tri-axial accelerometer (JD Mate) carried on
since 2005, and detailed information on the project is the mid-clavicular line of the right or left waist. A beeping
given by their web site10) As in Fig. 1, the project has four signal from the device alerted participants when a change
features as follows: of intensity was scheduled and another sound let them
know when the intensity of fast walking had reached the
1) Interval walking training (IWT) target level. Participants visited a local community office
・
Before starting training, peak aerobic capacity (VO2peak) every 2 weeks, and data from the tracking devices were
for walking was determined in individual participants. transferred to a central server computer. Then results were
Accordingly, they walked at subjectively slow, interme- sent back to participants and they received instructions
diate, and fast speeds for 3 min each, during which time from trainers.
・
energy expenditure and heart rate were measured every 5 As a result, we found that VO2peak increased by ~10%
sec by triaxial accelerometry and by the near infrared ear and knee extension and flexion forces increased by 17%
pick-up method (JD Mate: Kissei Comtec, Matsumoto), and 13%, respectively, while systolic and diastolic pres-
respectively, and the values for the last 30 sec of fast sure decreased by ~10mmHg and ~5 mmHg, respectively,
68 JPFSM : Nose H, et al.
Fig. 1 㪟㪼㪸㫃㫋㪿㩷㪺㪸㫉㪼㩷㫀㫅㫊㫋㫀㫋㫌㫋㫀㫆㫅㫊
㪫㫉㪸㫀㫅㪼㫉㫊
㪥㫌㫉㫊㪼㫊㪃㩷
㪛㫀㪼㫋㫀㫋㫀㪸㫅㫊㪃
㪧㪿㪸㫉㫄㪸㪺㫀㫊㫋㫊 㪼㪄㪢㪼㫐
㪘㪺
㪚㫃㫀㫅㫀㪺㪸㫃㩷㫉㪼㪺㫆㫉㪻㫊
㪫㫉㪸㫀㫅㫀㫅㪾㩷㫉㪼㪺㫆㫉㪻㫊
㪺㪼
㪉㪅㩷㪡㪛㩷㪤㪸㫋㪼
㫊㫊
㩷㫋 㫆
㪧㫉
㩷㪛
㪼㫊
㪙㩷
㪺㫉
㫀㫇㫋
㪊㪅㩷㪼㪄㪟㪼㪸㫃㫋㪿㩷 㪧㪸㫉㫋㫀㪺㫀㫇㪸㫅㫋㫊
㫀㫆㫅
㪧㫉㫆㫄㫆㫋㫀㫆㫅㩷㪪㫐㫊㫋㪼㫄
㪈㪅㩷㪠㫅㫋㪼㫉㫍㪸㫃㩷㫎㪸㫃㫂㫀㫅㪾㩷㫋㫉㪸㫀㫅㫀㫅㪾㩷
㪠㫅㫋㪼㫉㫅㪼㫋
㪘㪺㪺㪼㫊㫊㩷㫋㫆㩷㫆㫅㫃㫐㩷㫋㪿㪼㫀㫉㩷㫆㫎㫅㩷
㫉㪼㪺㫆㫉㪻㫊㩷㫎㫀㫋㪿㩷㫇㫉㪼㫊㪺㫉㫀㫇㫋㫀㫆㫅
㪛㪥㪘
㪘㪺㪺㪼㫊㫊㩷㫋㫆㩷
㪩㪼
㪝㫌㫅㪺㫋㫀㫆㫅㫊
㪼
㪄 㪘㪻㫄㫀㫅㫀㫊㫋㫉㪸㫋㫀㫆㫅㩷㫆㪽㩷㫌㫊㪼㫉㩷
㪸㪺㪺㪼㫊㫊㩷㩽㩷㪛㪙 㪋㪅㩷㪠㫅㪻㫀㫍㫀㪻㫌㪸㫃㩷㪾㪼㫅㫆㫄㫀㪺㩷㫍㪸㫉㫀㪸㫅㪺㪼
㪄 㪜㫏㪼㫉㪺㫀㫊㪼㪆㩷㪥㫌㫋㫉㫀㫋㫀㫆㫅㪸㫃㩷
㫇㫉㪼㫊㪺㫉㫀㫇㫋㫀㫆㫅㫊
㪚㫃㫀㫅㫀㪺㪸㫃㩷㪛㪙 㪦㫌㫋㪺㫆㫄㪼
㪄 㪧㪿㫐㫊㫀㪺㪸㫃㩷㪺㪿㪸㫉㪸㪺㫋㪼㫉㫀㫊㫋㫀㪺㫊㩷㩽
㫋㫉㪸㫀㫅㫀㫅㪾㩷㩽㩷㪺㫃㫀㫅㫀㪺㪸㫃㩷㫉㪼㪺㫆㫉㪻㫊 㪘㫅㫆㫅㫐㫄㫆㫌㫊㩷
㪼㪄㪢㪼㫐 㪾㪼㫅㫆㫄㫀㪺㩷㪛㪙
Fig. 1 Interval walking training and e-Health Promotion System. Participants in the training visit a health care institution, a drug store,
or a local community office every 2 weeks to transfer their walking records from the tracking device, JD Mate, to a central serv-
er computer over the Internet. The server computer gives them a trend graph of the records with advice automatically generated
by the server. Based on this, the staff, nurses, dietitians, or trainers, give them advice. If participants have a computer at home,
they can receive a similar service from the staff over the Internet. By anonymizing and combining the DNA data stored in a sep-
arate offline computer and the clinical data stored in the central server computer, we have started to search for genomic varia-
tions explaining inter-individual variations in response to the training. The outcome from the research may be used to revise the
e-Health Promotion System to develop an algorithm to predict the effects of interval walking training on physical fitness and the
indices of lifestyle-related diseases in individuals with different physical and genetic characteristics. e-Key is used to limit a per-
son’s access to the database (DB). The squares around the Internet circle indicate the firewall. The filled arrows indicate online
communications between users and the server over the Internet and the dotted arrows indicate offline communications. From [1]
after 5 months of training. On the other hand, standard ~4 days/week, for 4 months on average. We assessed the
walking training of moderate intensity continuous walk- scores of LSD before and after IWT according to the cri-
・
ing at 40% VO2peak for 60 min/day, 4 days/week, for 5 teria in the healthcare guideline for Japanese by the gov-
months, produced only minimal results similar to those ernment (Health Insurance Bureau, Ministry of Health,
of persons remaining sedentary during the same period11). Labor, and Welfare, Japan 2007); 1) systolic blood pres-
・
Moreover, we found in the study that VO2peak was signifi- sure ≥130 mmHg or diastolic blood pressure ≥85 mmHg,
cantly correlated with isometric knee extension force (R2 2) triglyceride ≥150 mg/dl or blood high density lipopro-
= 0.49, P<0.0001), suggesting that thigh muscle strength tein cholesterol ≤40 mg/dl, 3) blood glucose ≥100 mg/dl,
・
is a key determinant for VO2peak in subjects of this age. 4) BMI ≥25 kg/m2; therefore, the full score was 4 points
・
Furthermore, these results indicate that increased VO2peak when all criteria were met.
induces a marked reduction in blood pressure. To analyze the results, we divided the subjects into 3
・
Recently, using these techniques, we examined the ef- groups according to VO2peak in women (Fig. 2-A) and men
・
fects of IWT on physical fitness and the indices of life- (Fig. 2-B). The LSD scores decreased as VO2peak increased
・
style-related diseases (LSD) in 198 men and 468 women and, moreover, when VO2peak increased after training, the
aged ~65 years old12). They performed IWT, ~60min/day, LSD score decreased in both genders. Furthermore, when
JPFSM : Exercise prescription for the elderly 69
looking at the LSD score for each criterion in women with which energy expenditure can be precisely measured
・
(Fig. 3-A) and men (Fig. 3-B), the hypertension score was even when walking on inclines13). First, VO2 was mea-
0.7-0.8, suggesting that 70-80% of subjects met the cri- sured by respiratory gas analysis and vector magnitude
terion in both genders. Similarly, 40-60% and 20-50% of (VM, G) from triaxial acceleration in middle-aged and
subjects had hyperglycemia and high BMI, respectively, older men and women aged ~63 years during graded
in both genders. After training, subjects meeting each walking on a treadmill while the incline was varied from
criterion showed a decrease of 5-30% in hypertension, -15% to +15%. Participants walked at subjectively slow,
10-40% in hyperglycemia, and 10-30% in high BMI, but moderate and fast speeds on level and uphill inclines and,
with no significant reduction in blood lipids. These results in addition, at their fastest speed at 0% incline. Similarly,
・
suggest that increased VO2peak decreased blood pressure, they then walked on downhill inclines for 3 min each.
・
blood glucose, and BMI in that order while the effects on The regression equation to estimate VO2 from VM and
blood lipids were modest. the theoretical vertical upward speed (Hu, m/min) and
downward speed (Hd, m/min) for the last 1 min of each
・
2) Three-dimensional accelerometry trial as was determined as VO2 = 0.0044VM + 1.365Hu +
The authors have developed a new portable calorimeter 0.553Hd.
score 㪈㪅㪇
score 㪈㪅㪇
㪇㪅㪌 㪇㪅㪌
㪇㪅㪇 㪇㪅㪇
㪊㪇 㪊㪇
*
*† *
㪉㪌 㪉㪌 *†
䊶 *† 䊶 *†
VO2peak, 㪉㪇 VO2peak, 㪉㪇 †
ml/kg/min ml/kg/min #†
㪈㪌 㪈㪌
㪇 㪇
Low Middle High Low Middle High
(n = 156) (n = 156) (n = 156) (n = 66) (n = 66) (n = 66)
・
Fig. 2 Total lifestyle-related disease (LSD) score and peak aerobic capacity for walking (VO2peak) before and after interval walking
・
training in women (A) and men (B). When the subjects were divided equally into 3 groups according to VO2peak, the score
・ ・
was lower in higher VO2peak groups. After interval walking training for 4 months, the score decreased as VO2peak increased
in every group. From [12].
before after
SBP > 130 mmHg or DBP > 85 mmHg
Women Men
BG > 100 mg/dl
BMI > 25 kg/m2 㪈㪅㪇
* *
*
LSD score
㪇㪅㪏 㪇㪅㪍 *
*
LSD score
*
㪇㪅㪍 * 㪇㪅㪋 *
* *
* *
*
㪇㪅㪉
㪇㪅㪋 *
*
*
㪇㪅㪉 㪇㪅㪇
*
Low Middle High
㪇㪅㪇 Fig. 3 B (n = 66) (n = 66) (n = 66)
Fig. 3 Lifestyle-related disease (LSD) score for each criterion; hypertension, hyperglycemia, high BMI, and dyslipidemia, in
・
women (A) and men (B). When the subjects were divided equally into 3 groups according to VO2peak before training, the
score was higher in the order of hypertension, hyperglycemia, high BMI, and dyslipidemia in every group. After training,
all scores except for dyslipidemia decreased by 10-40%. From [12]
70 JPFSM : Nose H, et al.
Second, to validate the precision of the equation, VM men, and the training-induced responses of DBP and LDL
and altitude changes were measured - with a portable de- cholesterol; whereas women did not show any of these
vice (JD Mate) equipped with a triaxial accelerometer and responses. These results suggest that single nucleotide
a barometer - in middle-aged and older subjects walking polymorphism rs1042615 of the vasopressin V1a receptor
・
on an outdoor hill, and the estimated VO2 by the equation was involved in inter-individual variance in responses to
stated above was compared with the value simultaneously IWT in middle-aged and older men.
measured by respiratory gas analysis. It was found that According to the outcome of these studies, a computer
・
the estimated VO2 (y) from the equation was identical program is being developed to predict the effects of
・
to the VO2 measured by respiratory gas analysis during IWT on physical fitness and the indices of LSD accord-
walking on an outdoor hill. Thus, the authors were able ing to not only physical, but also genetic characteristics
・
to develop a device for estimating VO2 precisely during of participants before training. If the program becomes
walking regardless of the geography. Moreover, subjects available to staff in the field, they will be able to give
・
can perform high-intensity exercise training ≥70%VO2peak participants more individual exercise prescriptions even
not only by fast walking on a flat surface but also by slow though they are not specialized in this subject. This would
or moderate walking on inclines or stairs. increase the number of participants in IWT.