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[目的]为探讨老年人运动健身的适宜运动强度。[方法]将61～65岁健康老年男子45名,随机分为3个运动强度组(小强度组、中等强度组和大强度组),分别以心脏功能能力(FC)的30%～45%、46%～60%、61%～75%作为运动强度进行健步走锻炼8周(3次/周,30min/次)。运动处方实施前后进行心脏功能能力、心率、血压、肺活量、身体成分、握力、上肢柔韧性、反应时、运动时、手眼协调和闭眼单脚站立等测试,分析不同强度的健步走锻炼对受试人群上述指标的影响。[结果]3个运动强度组的各项指标均有不同程度的改善,其中以中等运动强度组的综合效果最为明显,表现为心脏功能能力(MET)从7.96±1.7增加到8.74±1.2;肺活量(ml)从3155±622增加到3430±760;舒张压/收缩压(mmHg)从87.1±9.6/135.7±15.4改变为75.3±8.0/131.2±16.5;握力(kg)从35.2±8增加到36.8±8;闭眼单脚站立时间(s)从3.5±2.3增加到5.0±3.0;反应时/运动时(s)从0.311±0.07/0.594±0.07改变为0.262±0.09/0.517±0.08。[结论]46%～60%FC的运动强度可以作为61～65岁男子健身锻炼的适宜运动强度,而30%～45%FC的运动强度可以作为61～65岁男子健身锻炼的有效起始强度。
[Objective] To investigate the suitable exercise intensity of exercise for the elderly. [Methods] Forty-five healthy elderly men aged 61-65 years were randomly divided into three exercise intensity groups (low-intensity group, middle-intensity group and high-intensity group) with 30% to 45% , 46% ~ 60%, 61% ~ 75% exercise intensity as walking exercise for 8 weeks (3 times / week, 30min / time). Before and after the exercise prescription, heart function, heart rate, blood pressure, vital capacity, body composition, grip strength, upper limb flexibility, reaction, exercise, hand-eye coordination and standing with eyes closed were tested. The impact of these indicators of the pilot population. [Results] The indexes of three exercise intensity groups all improved to some extent. Among them, the comprehensive effect of the moderate exercise intensity group was the most obvious. The performance of cardiac function (MET) increased from 7.96 ± 1.7 to 8.74 ± 1.2. The vital capacity (ml) increased from 3155 ± 622 to 3430 ± 760; diastolic / systolic blood pressure (mmHg) changed from 87.1 ± 9.6 / 135.7 ± 15.4 to 75.3 ± 8.0 / 131.2 ± 16.5; and grip strength increased from 35.2 ± 8 to 36.8 ± 8; the stand-up time (s) increased from 3.5 ± 2.3 to 5.0 ± 3.0 in the closed eyes and changed from 0.311 ± 0.07 / 0.594 ± 0.07 to 0.262 ± 0.09 / 0.517 ± 0.08 at the time of reaction / exercise. [Conclusion] The exercise intensity of 46% -60% FC can be taken as the appropriate exercise intensity for 61-65 year-old man’s fitness exercise, while the exercise intensity of 30% -45% FC can be used as the effective initial strength of 61-65 year old man’s fitness exercise .