Short, Intense Resistance Training Improves Older Women’s Bone Strength
High-intensity resistance and impact training (HiRIT) effectively improved bone strength in postmenopausal women with low bone mass without increasing the incidence of adverse events, according to the findings of a recent study.
While HiRIT involves the high-magnitude strains needed to improve bone strength and performance, it is not recommended for individuals with osteoporosis due to the perceived high risk for fractures.
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In their study, researchers tested the efficacy and monitored adverse events associated with HiRIT among a cohort of 101 women with low bone mass (mean age 65 years). Women were randomly assigned to either supervised 30 minute HiRIT sessions twice a week (n=49) or a home-based, low-intensity exercise program (n=52) for 8 months. Lumbar spine and proximal femur bone mineral density and measures of functional performance were assessed at baseline and after the intervention.
Overall, the benefits of HiRIT on lumbar spine, femoral neck, femoral neck cortical thickness, height, and all functional performance measures were superior to those of the home-based intervention.
Both groups had high adherence. Only 1 person experienced an adverse event in the HiRIT group and were unable to participant in 2 sessions due to minor lower back spasm.
“Our novel, brief HiRIT program enhances indices of bone strength and functional performance in postmenopausal women with low bone mass,” the researchers concluded. Contrary to current opinion, HiRIT was efficacious and induced no adverse events under highly supervised conditions for our sample of otherwise healthy postmenopausal women with low to very low bone mass.”
—Melissa Weiss
Reference:
Watson SL, Weeks BK, Weis LJ, Harding AT, Horan SA, Beck BR. High-intensity resistance and impact training improves bone mineral density and physical function in postmenopausal women with osteopenia and osteoporosis: the LIFTMOR Randomized Controlled Trial [published online October 4, 2017]. J Bone Miner Res. doi:10.1002/jbmr.3284.