Light weight repetitions can improve bone density: study

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Osteoporosis is defined by the National Osteoporosis Foundation as the disease of the bones wherein a person loses too much bones, causing it to be brittle and increasing the risk for breakage. This disease affects 200 million women worldwide, according to the International Osteoporosis Foundation, and about 10 million Americans, as per the Huffington Post. A recent study published in The Journal of Sports Medicine and Physical Fitness reveals, however, that repetitive low-weight resistance training increases bone mineral density among adults, EurekAlert reports.

Titled "Low Load, High Repetition Resistance Training Program Increases Bone Mineral Density In Untrained Adults", the study analyzed 20 untrained adults, or individuals who exercised less than 30 minutes per week in the last six months, and had them complete a 27-week group exercise program. The 20 participants were divided into two groups. The first group completed full-body weight-training workouts, while the second group performed workouts focused on building core muscles and cardiovascular exercises. Each week, the first group that underwent weight training completed two to three BODYPUMP classes, which is a low-weight high-repetition resistance training program wherein participants used a bar and self-selected weights.

Researchers found that those in the weight-training group had an 8 percent increase in leg bone mineral density, a 7 percent increase in pelvis bone mineral density, a 4 percent increase in arm bone mineral density, and a 4 percent increase in spinal bone mineral density. The group who underwent core muscle training and cardiovascular workouts had no significant changes in their bone mineral density.

Results also showed that among the participants, the postmenopausal women and osteopenic individuals (those with bone mineral density that is lower than normal) also had an increased bone mineral density by up to 29 percent. The postmenopausal women experienced a 10 to 22 percent increase in bone density.

Researchers found a link between squat strength and pelvis bone mineral density, showing that the exercises used in the study may be effective in decreasing the risk of hip fracture.

Belmarra Health reports that according to Jinger Gottschall, Associate Professor and lead researcher of the study conducted at Penn State, "These findings challenge the traditional thought that high-weight, low-repetition exercise is the ideal way to increase bone mineral density."

"This is such a profound finding because low-weight, high-repetition exercise is easily attainable by anybody and everybody. This approach could help at-risk populations minimize the risk of osteoporosis," he explained.

According to Bryce Hastings, Group Fitness Research Officer for Les Mills International, the company behind BODYPUMP, "Heavy weightlifting has been shown to increase bone mineral density, however many older and inactive adults cannot safely participate in this type of strenuous activity."

For elderly persons, this type of low-weight, high repetition exercise is recommended to maintain a good level of bone mineral density.