Abstract

The purpose of this study was twofold: to determine the effects of a twelve-week training programme on selected cardiovascular and work output indices in sedentary middle-aged men and women and to compare a laboratory procedure for prescribing an individualized programme of walking/jogging with that employing a prediction formula which utilizes percentage of VO2max along with height and weight. Fourteen male and twelve female volunteers aged 35 to 53 years were randomly assigned either to an experimental or to a control group. The experimental subjects were required to walk at a pace that elicited 60 of VO2max, for 30 minutes, three times weekly for twelve weeks. Results indicated that the gains in VO2max were significant (p<.05) for both exercising males (9.7) and females (17.3) and there were significant reductions in mean submaximal training heart rates (STHR). In those men and women who demonstrated a reduction in their STHR greater than 5 beats/minute, work output with respect to treadmill speed increased by 20. The correlation coefficient of 0.86 between the actual average walking speed at 60 of VO2max as determined by direct measurement on the treadmill and the prediction equation indicated a good agreement between the two procedures. It was concluded that an exercise prescription based on an appropriate walking pace was an effective, safe and simple procedure to enhance cardiorespiratory fitness of sedentary middle-aged men and women. Verf.-Referat