The Effect Of Strength Training On The Older Women Fitness

With the rapidly develop of aging population, the elderly fitness health become the focus of attention of state and society. In today's society, how to improve the fitness health of the elderly, to improve the quality of life of older persons becomes an important problem to be solved. This study aims to reveal the power to strength training influence on the fitness health of middle-aged women.Methods:take10middle-aged women who are not exercise frequently, arrangement24weeks strength training exercises twice a week,45minutes every time. The contents of the strength exercises is seated leg flexion and extension, standing leg flexion and extension, seated chest elected, sitting shoulder elect, sitting back in the drop-down, sitting, arms held, standing folder under the arm pull-down and sitting abdomen pull, the intensity of exercise is40-60%of1RM, and assistance in the flexible practice. Before the training, the training of eight weeks,16weeks and24weeks, measure the subjects' body shape, physical fitness and body index respectively.Conclusion:(1) Strength training can reduce the middle-aged female's body circumference obviously. Incorporate:chest, arm circumference and thigh circumference increased significantly, a slight decrease in waist circumference and calf circumference; body composition indicators of body fat and body fat percentage before and after strength training increase in skeletal muscle content and basal metabolic rate the increase in body weight and body mass parameters decreased slightly. As a result, strength exercises can increase the quality of skeletal muscle, increase basal metabolic rate, reduce body fat and body fat percentage, and can effectively improve the body composition of middle-aged women.(2) The power of exercise change the elderly women's physical significantly, in which strength exercises for muscle stimulation is the most direct and effective. After24weeks of strength exercises, the strength quality of elderly women increased significantly; Flexibility, reaction time, eyes closed and stand on one leg has increased. Note strength training can effectively increase the power of older women in skeletal muscle, muscle stretching and joint mobility, increase the ability of muscles to keep coordination.(3) The effect of exercise on elderly women's physical function is significant, mainly for:vital capacity increase significantly. The blood pressure of arm, ankle and resting heart rate is decreased. TG, TCHO, HDL-C and LDL-C of blood are decreased. And strength exercises slow down older women bone mass loss.(4) Strength training can shorten the time of middle-aged women to complete the action of body functions, and performance for the5times sit station experiment,5times sit to stand, six meters to go and the normal400meters are all decreased sharply, indicating that strength training can make a middle-aged women standing, walking and squatting functionality significantly improved and help improve their ability to complete their daily life movement.(5) Strengtli training have impacted on life satisfaction and quality of life of middle-aged women significantly, And the mental health factors were decreased. The various factors that reflect the quality of life has increased. The strength exercises will help to improve the mental health status and quality of life of older women.