Proof of concept of 6-8 weeks of online personal training
Authors
Sørensen, Mads Præstegaard ; Spedsbjerg, Frederikke
Term
4. semester
Education
Publication year
2023
Pages
69
Abstract
Baggrund: Aldring behøver ikke indebære skrøbelighed og svækkelse, og digital teknologi kan understøtte fysisk aktivitet ved at nedbringe almindelige barrierer. Formål: At afprøve et proof of concept for 6–8 ugers online personlig træning til voksne over 40 år, primært mhp. gennemførlighed og sekundært mulige ændringer i styrke, balance, udholdenhed og smidighed. Metode: Seks voksne (61 ± 13 år) gennemførte et individuelt tilpasset onlineforløb med instruktionsvideoer og træningsplaner. Der blev udført før- og eftertests (30 sek. Chair Stand, 30 sek. modificerede armbøjninger, tandembalance, håndgrebsstyrke, 6-minutters gangtest og Sit-and-Reach) samt evaluerende interviews efter forløbet. Resultater: Deltagerne forbedrede sig signifikant i 30 sek. Chair Stand (+2,2 gentagelser; 15 %). Der sås ingen signifikante gruppeændringer i de øvrige tests, men individuelle forbedringer forekom i fysiske færdigheder. Interviewene tydede på, at forløbet hjalp med deltagernes individuelle problemstillinger og øgede trivsel; motivation blev understøttet af træningslogs læst af trænere (relation), fleksibilitet i tid og sted (autonomi) samt tydelige planer og instruktioner (kompetence). Onlineformatet kan reducere utryghed i uvante omgivelser. Konklusion: Online personlig træning fremstår gennemførlig og kan særligt gavne personer med begrænset træningserfaring ved at reducere barrierer; forløbet var forbundet med individuelle fysiske forbedringer, især i benstyrke.
Background: Aging does not inevitably entail frailty, and digital technology may support physical activity by lowering common barriers. Aim: To test a proof of concept for 6–8 weeks of online personal training for adults over 40, primarily to assess feasibility and secondarily to explore changes in strength, balance, endurance, and flexibility. Methods: Six adults (61 ± 13 years) completed an individually tailored online program with instructional videos and training plans. Pre- and post-assessments included the 30-Second Chair Stand, 30-Second Modified Push-up, Tandem Balance, Handgrip Strength, 6-Minute Walk, and Sit-and-Reach, followed by evaluative interviews. Results: Participants improved significantly in the 30-Second Chair Stand (+2.2 repetitions; 15%). No significant group changes were observed on the other tests, though individual gains in physical abilities occurred. Interviews indicated the program addressed personal issues and enhanced wellbeing; motivation was supported by trainer-reviewed workout logs (relatedness), flexibility of time and place (autonomy), and clear plans and instruction (competence). The online format may reduce anxiety in unfamiliar settings. Conclusion: Online personal training appears feasible and may be particularly beneficial for people with limited exercise experience by reducing barriers; the program was associated with individual physical improvements, especially in lower-body strength.
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