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139 pages

Dissemination of and Adherence to a Community-based Strength Training Program for Older Adults


... churches, municipal buildings, and outpatient clinics. They included a warm-up (two to three minutes) of functional movements, strength training exercises (45 minutes) using dumbbells and one to 20 lb. adjustable ankle weights, stretching ...

Publisher: ProQuest

About this book
Community-based exercise programs have the potential to increase physical activity participation among older adults. We developed a novel model to disseminate a community-based strength training, flexibility, and balance program through leadership training of both laypersons or "peers" and health and fitness professionals (total n = 244). Our dissemination model was feasible and successful as 79% of all potential leaders (n = 193) who completed leadership training established community-based program sites and/or taught at least two three month strength training classes within one year. Peer leaders (n = 119) were older and had greater prevalence of chronic disease than professional (n = 74); however, there were no between group differences in successful program dissemination (p = 0.71). As a result, 97 strength training classes were established and 2,217 older adults, mean age 73.0 +/- 9.2 years, enrolled in these programs. A subset of these participants (n = 332) were followed for one year to examine adherence rates, exercise intensity, and the effect of participation on body weight. Sixty percent of participants (n = 200) who enrolled in the twice weekly strength training classes continued to participate in the program at one year. The annual adherence rates, 58% including dropouts and 75% excluding dropouts, were good and comparable to adherence rates reported for clinic- and home-based trials of similar duration. Participant demographic characteristics and health status were not associated with dropout or adherence. Self-reported general health was better for participants who remained enrolled in the study at one year versus dropouts. In addition to adherence, exercise intensity is an important predictor of strength training outcomes. Exploratory analysis on a subset of women (n = 20) indicated that self-reported exercise intensity was moderate and that modest increases in the amount of weight lifted occurred over one year. Only 25% of participants complied with the prescribed method of using a rating of perceived exertion scale to assess exercise intensity and guide progression in the amount of weight lifted. Other exploratory analysis indicated that participants (n = 312), mean body mass index of 27.6 +/- 5.4 kg/m2, did not have a change in body weight over one year, -0.6 +/- 2.2 kg (p = 0.65).

PT, Magazine of Physical Therapy. 1995:July/Dec.


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333 pages

Strong Women Stay Young

Creator: Miriam E. Nelson, Sarah Wernick, Wendy Wray | Health & Fitness - 2005-12-01

A proven strength-training program for women outlines simple and safe exercises, provides essential information on fitness and the body, and includes the stories of women who have transformed their lives with strength training. Reprint.

Publisher: Bantam

About this book
Turn back the clock in just two at-home sessions per week! Based on results published in the Journal of the American Medical Association, this scientifically proven strength-training program: * Replaces fat with muscle * Reverses bone loss * Improves energy and balance What are the years doing to your body? * Have you lost strength? * Does a busy day leave you worn out? * Must you eat less to maintain your weight? * Are your favorite sports less fun than they used to be? * Do you notice fat where there used to be muscle? These changes are not inevitable.  They can be prevented—and reversed! From the famed research labs of Tufts University, here's a scientifically proven strength-training program that turns back the clock for women aged 35 and up—replacing fat with muscle, reversing bone loss, increasing strength and energy, improving balance and flexibility—all in just two at-home sessions per week. Miriam E. Nelson's research created news worldwide when the results were published in the Journal of the American Medical Association. After a year of strength training twice a week, women's bodies were 15 to 20 years more youthful. Without drugs, they regained bone, helping to prevent osteoporosis. They became stronger—in most cases even stronger than when they were young. Their balance and flexibility improved. They were leaner and trimmer, without changing what they ate. What's more, the women were so energized, they became 27 percent more active. No other program—whether diet, medication, or aerobic exercise—has ever achieved comparable results. Strong Women Stay Young shows women how to get the same remarkable benefits at home or in the office, working out just twice a week. Individualized instructions get couch potatoes started—and help exercise buffs break through plateaus. Significant improvements are seen after just four weeks. This major new book features: * Eight simple, safe exercises done standing or seated—no sweat, no special clothes * Fully illustrated step-by-step instructions that any woman can customize to her needs * Important new information on muscle, bone, balance, and fitness—explaining why this program works * Progress logs for the critical first 12 weeks * Bonus: complete strength-training program to do at the gym This scientifically tested program is proven safe and effective for beginning, intermediate, and advanced exercisers. All it takes is two short sessions a week to improve how you feel, what you can do, and how you look—for the rest of your life!

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