High Intensity Training May Improve Bone Mineral Density in Postmenopausal Women
Bone mineral density tends to decrease in women after menopause, putting them at a higher risk of osteoarthritis and fractures. A recent study suggests that doing 30 minutes twice per week of high intensity resistance and impact training may help improve functional performance, bone density structure, and strength in postmenopausal women with low bone mass.
Participants in the study included 101 women between the ages of 60 and 70 with low bone mass. Over the course of eight months, they participated in either twice-weekly 30 minute supervised high-intensity resistance and impact training or a home-based, low intensity exercise program. The researchers measured lumbar spine and proximal femur bone mineral density (BMD) and measures of functional performance at the beginning and end of the study period.
At the conclusion of the study, the high intensity group had increased functional performance, bone density structure, and strength. The researchers noted there were no adverse effects and there was high compliance with the study.
Researchers from Griffith University in Australia led the study. It was published online ahead of print on October 4, 2017, in the Journal of Bone Mineral Research.
High-intensity training is a type of exercise that involves rotations of strenuous exercise with less strenuous exercise. Studies suggest that it is an effective way to both lose weight and build muscle.