EFFECTS OF SPEED LADDER TRAINING ON BALANCE AND VARIOUS ASPECTS OF PHYSICAL FITNESS IN OLDER
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Abstract
Purpose
To investigate effects of speed ladder training on balance and physical fitness in older adults.
Methods
Thirty-six healthy older adults, aged between 63.94±2.90 years, were participated in this study. They were matched by sex, age and four-square step test time and were divided into 2 groups including the experimental group (n=18; male=1), which performed speed ladder training 3 sessions/week (40-50 min/session) for 8 weeks, and the control group (n=18; male=1), had kept the normal daily life without structural exercise. Body composition, aerobic capacity, muscle strength and endurance, flexibility, static balance (single and two-leg stance), dynamic balance and agility were measured before and after 8 weeks of the study period. The mixed model ANOVA measurement followed by Fisher's least significant difference (LSD) multiple comparison was used to determine the significance difference in all variables before and after training. The statistical significance level was set at p<.05.
Results
After 8 weeks, the speed ladder training group demonstrated significant improvement in aerobic capacity (122.72±17.91 steps, p<0.001), lower muscle strength and endurance (23.67±3.41 reps, p<0.001) and dynamic balance (4.98±0.49 sec, p=0.003). Moreover, all variables were better than the control group. Resting heart rate (73±7 bpm, p=0.026), systolic blood pressure (114±14 mmHg, p=0.016), and fat percentage (35.26±5.32, p=0.011) of the speed ladder training group were significantly lower than the control group. The physical activity enjoyment scale of the intervention group is at 4.79, indicating the highest level of pleasure while training with the speed ladder.
Conclusion
Speed ladder training could apply to older adults. It can improve balance and physical fitness. The speed ladder program also had a high level of enjoyment which could promote exercise adherence in older adults.
Article Details
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