created by Pat VanGalen in 1998 for a doctoral dissertation [unpublished], was designed to produce a

sensory-rich training environment and exercise stimulus that would facilitate gains in overall, health,

function and fitness.  The periodized 9-month training intervention was conducted on

previously sedentary post-menopausal women living in Hong Kong.

n = 46  X = 56 years

​

The intervention included two supervised 1:15 functional training sessions/week along with 10 minutes 

of healthy lifestyle education AND two > 30:00 unsupervised walking sessions. 

The control group walked 4X/week unsupervised for > 30:00, and received the equivalent

in healthy lifestyle education.

​

Outcome measures included RHR, RBP, height, weight, BMI, Waist I-II, Hip, WHR, triceps SF,  thigh circumference,

radial &  calcaneal bone density, CBC, metabolic and lipid profile, 

a series of strength,

neuromotor, function and fitness tests and 7 psychometric scales on QOL,

falls self-efficacy, etc.

​

The training was conducted at an indoor/outdoor facility with bleachers, track-path, and a gymnasium 

where strength, agility, balance, coordination, power, reaction, speed, stamina and mobility were

 trained in a circuit format.  Dumbbells, elastic, stairs and multiple functional training tools were utilized.  

'Yours truly' conducted ALL assessments, and taught ALL the sessions.

Workload was gradually progressed to stimulate adaptation.

​

Compliance in both groups was almost 100%.  All subjects maintained detailed daily records that 

tracked exertion levels, formal exercise, general physical activity and energy levels.

​

Based on simply calculating the Means, both groups demonstrated significant gains in all outcome

measures, however the 'functional training' group demonstrated more significant improvements

in all measures 'across the board'.

​

These women inspired me ... to inspire others .... to aspire ..... 

to completely alter 'everything' aging.  I am forever grateful.