*Article* **An Intervention of 12 Weeks of Nordic Walking and Recreational Walking to Improve Cardiorespiratory Capacity and Fitness in Older Adult Women**

**Nebojsa Cokorilo 1, Pedro Jesús Ruiz-Montero 2,\*, Francisco Tomás González-Fernández <sup>2</sup> and Ricardo Martín-Moya <sup>2</sup>**


**Abstract:** (1) Background: The main aim of this study was to examine the effect of an intervention of 12 weeks in three groups on anthropometric measurement and heart rate (HR) variables, fitness index, and maximal oxygen consumption (VO2max) in older women. (2) Methods: In total, 166 Serbian adult women, aged 50 to 69 years old, participated in this study, comprising a control group (60 participants, μage = 57.8 + 6.6), Nordic-walking (NW) group (53 participants, μage = 57.5 + 6.8), and recreationalwalking (RW) group (53 participants, μage = 57.8 + 6.6) in a physical fitness programme for 12 weeks. (3) Results: Anthropometric measurement variables were measured using a stadiometer and an electronic scale. The data showed differences in walking heart rate (bt/min) (*p* < 0.001; η<sup>2</sup> = 0.088) between control, NW, and RW groups in the pretest analysis. Moreover, there were significant differences in walking heart rate (bt/min) (η<sup>2</sup> = 0.155), heart rate at the end of the test (bt/min) (η<sup>2</sup> = 0.093), total time of fitness index test (min) (η<sup>2</sup> = 0.097), fitness index (η<sup>2</sup> = 0.130), and VO2max (η<sup>2</sup> = 0.111) (all, *p* < 0.001) between control, NW, and RW groups in the posttest analysis. (4) Conclusions: NW group training resulted in slightly greater benefits than RW group training. The present study demonstrated that both groups could act as modalities to improve the functionality and quality of life of people during the ageing process, reflected mainly in HR variables; UKK test measurements, and VO2max. It also contributes to the extant research on older women during exercise and opens interesting avenues for future research.

**Keywords:** ageing; physical fitness; walkers; well-being; physical exercise programme
