背景：阻力運動能有效改善神經肌肉適能與骨質密度，提升老人平衡控制能力。目的：依自行組合的徒手阻力循環訓練計畫，驗證對老人平衡控制能力的效果。方法：以身體健康且自願完成本研究老人34名，年齡介於65-79歲，隨機分為徒手阻力循環訓練組（N=17）與控制組（N=17）。訓練組進行持續8週，每週2次，每次60分鐘，運動強度介於運動自覺努力量表5-8（CR10等級）中高等費力程度；控制組則維持正常生活作息與活動。所有研究對象都需要完成實驗前與實驗後的平衡控制能力檢測，包括代表肌力的30秒椅子坐立、代表靜態平衡的開眼單足立，代表動態平衡的2.44公尺椅子起坐繞物。所得資料以描述性統計分析受試者基本資料，並使用混合設計二因子變異數分析，並以薛費法（Scheffe）進行事後比較。所有差異考驗的顯著水準訂為α =.05。結果：實驗組接受訓練後，下肢肌力優於控制組（p < .05）；實驗組與控制組動態平衡表現，不因有無接受訓練而有所不同（p > .05）；實驗組單腳靜態平衡優於控制組（p < .05），但兩組在雙腳間無差異（p > .05）。結論，老人經過8週自編徒手阻力循環訓練可改善下肢肌力與單腳靜態平衡，可望有助於減少跌倒發生機率，並提升身體適能及生活品質。

Background: Resistance exercise can effectively improve neuromuscular fitness and bone density, and enhance balance control in the elderly. Purpose: Establish a bodyweight resistance circuit training program for elderly to improve the balance control ability. Method: Thirty-four healthy elderly people aged 65-79 years old who voluntarily completed the study were randomly divided into an unarmed resistance cycle training group (N=17) and a control group (N=17). The training group performed 60 minutes of exercise twice a week for 8 weeks at a level of effort in the middle to high range of the Conscious Effort Scale 5-8 (CR10 scale); the control group maintained their normal routine and activities. All subjects were required to complete pre- and post-experimental balance control tests, including a 30-second chair sit-to-stand for muscle strength, an open-eye uniped stance for static balance, and a 2.44-meter chair sit-up-and-wrap for dynamic balance. The data obtained were analyzed using descriptive statistics for basic subject data and a mixed design two-way analysis of variance with post hoc comparisons using Scheffe's method. Result: lower extremity muscle strength was better in the experimental group than in the control group after training (p < .05); dynamic balance performance did not differ between the experimental and control groups with or without training (p > .05); static balance was better in the experimental group than in the control group on one foot (p < .05), but there was no difference between the two groups on both feet (p > .05). Conclusion, 8 weeks of self-programmed unassisted resistance cycle training for the elderly can improve lower limb muscle strength and static balance of one foot, which is expected to help reduce the incidence of falls and improve physical fitness and quality of life.

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