A Study on a Determination of Optimal Amount of Exercise Based on Habitual Physical Activity.

本研究的目的是确定日本老年人和中年人的习惯性体力活动的强度和模式，并标准化确定调整日常活动的最佳运动量的程序。对农村女性农民连续测量24小时心率（HR）、一天中的总步数和活动类型进行了记录研究对象为35- 55岁的老年人、35- 55岁的城市家庭主妇、18- 55岁的超市工作妇女、41-54岁的久坐不动的伏案工作者和63- 85岁的活跃老人。作为身体紧张指数测量的峰值HR在本研究中研究的人的日常活动中不超过120次/分钟。活动日HR> 90次/min的总持续时间显著延长。HR的总持续时间与对数尺度上的%HRmax储备相关，并且可以从这种关系中选择久坐人群的最小运动量。男性一天的行程为7.53公里，女性为6.97公里。老年人心率反应存在较大的个体差异。心率增加的幅度取决于体力活动的类型：不活动、活动缓慢、活动有力，在习惯性体力活动的基础上，建议采用以下方法确定最佳运动量：（1）根据%HRmax储备与总持续时间的关系进行选择;主动或被动3）根据日常步行速度选择最佳步行速度。

The purpose of present study was to determine an intensity and a pattern of habitual physical activity of Japanese old- and middle-aged people, and to standardize the procedure for determination of optimal exercise amount adjusted for their daily activities.Continuous measurement of heart rate (HR) for 24 h, total steps in a day and type of activity were recorded for rural female farmers (aged 35-55yrs), urban housewives (aged 35-55yrs), women working in supermarket (aged 18-55yrs), sedentary people doing desk work (41-54 yrs), and active old people (aged 63-85yrs) were studied. The peak HR, measured as an index of physical strain, did not exceed 120 beats/min in usual activity of the people studied in this study. Total duration for HR above 90 beats/min was significantly prolonged on active day. Total duration of HR was related to %HRmax reserve on a logarithmic scale, and a minimum amount of exercise for sedentary people can be selected from this relationship. Distance covered in a day amounted to 7.53Km for males, and 6.97 Km for females. Large individual differences were found in heart rate response of old people. The magnitude of HR i ncrease depended on their physical activity pattern ; inactive, active but moving slowly, active and moving energeticaly.On the basis of habitual physical activity, following procedures are recommended to determine an optimal amount of exercise ; 1) selection using a relationship between %HRmax reserve and total duration 2) selection based on level of physical activity ; active or inactive 3) selection optimal walkinngspeed based on daily walking speed.