CAJ | 학술논문

目的：通过探讨老年人实施低强度个体化健身方案的效果,验证该方案对促进体力效果的有效性。方法：355名老年人实施为期12个月,符合自身健康、体力及.VO2max的健步走和自体重负荷锻炼等内容组成的个体化健身方案。在健身方案开始前、第6个月和第12个月分别测定体力项目、血压和每日步数等指标。采用重复测量的方差分析和卡方检验,分析各项指标在实施健身方案过程中的变化。结果：BMI和血压明显下降,而每日步数逐步增加。男性坐位体前屈、女性仰卧起坐和6 min步行等体力逐渐提高。男女10 m障碍走、男性仰卧起坐和6 min步行、女性握力和坐位体前屈等体力在第6个月和第12个月均有显著性提高。男女仰卧起坐、10 m障碍走和6 min步行和女性握力在前6个月的提高幅度均显著高于后6个月。男女体力评价等级（%）的变化有显著性差异,所有参加者的体力年龄约下降12岁。结论：符合老年人自身健康及体力水平的低强度个体化健身方案,能够有效的提高体力水平和心血管机能,具有开发和实施的价值。
목적：통과탐토노년인실시저강도개체화건신방안적효과,험증해방안대촉진체력효과적유효성。방법：355명노년인실시위기12개월,부합자신건강、체력급.VO2max적건보주화자체중부하단련등내용조성적개체화건신방안。재건신방안개시전、제6개월화제12개월분별측정체력항목、혈압화매일보수등지표。채용중복측량적방차분석화잡방검험,분석각항지표재실시건신방안과정중적변화。결과：BMI화혈압명현하강,이매일보수축보증가。남성좌위체전굴、녀성앙와기좌화6 min보행등체력축점제고。남녀10 m장애주、남성앙와기좌화6 min보행、녀성악력화좌위체전굴등체력재제6개월화제12개월균유현저성제고。남녀앙와기좌、10 m장애주화6 min보행화녀성악력재전6개월적제고폭도균현저고우후6개월。남녀체력평개등급（%）적변화유현저성차이,소유삼가자적체력년령약하강12세。결론：부합노년인자신건강급체력수평적저강도개체화건신방안,능구유효적제고체력수평화심혈관궤능,구유개발화실시적개치。
Objective：The aim of this study was to estimate the effect of physical fitness with individual health program for the seniors and investigate the validity of health program with lower intensity.Method：A total of 355 seniors were completed 12 months individual heath program.The program was composed of walking and self-weight exercise,and intensity was based on the health,physical fitness and VO2max for every subject.Physical fitness,blood pressure and daily steps were measured before the exercises and 6 months and 12 months in the exercises.And the changing tread of all parameter was analyzed by Repeated ANOVA and X2 test.Result：BMI and SBP/DBP was significantly decreased and daily steps were increased gradually.Among physical fitness,sitting trunk flexion for male,sitting trunk flexion and 6 min walk for female was showed significantly increased.10m hurdle walk for male-female,sit-up and 6 min walk for male,grip strength and sitting trunk flexion for female in 6 months and 12 months was significantly high than PRE.In addition,extent of raise for sit-up,6 min walk,10m hurdle walk for male-female and grip strength for female in pro-6 months was significantly high than post-6 months.Furthermore,physical fitness degree was changed clearly and physical fitness year was decreased to meet the level of 54 year for whole subjects.Conclusion：The health program with lower intensity which is in compliance with the health state and state of fitness of the seniors would improves physical fitness and cardiac function.It has the value of devolvement and practice.