Low-weight, high-repetition exercise increases bone density up to 8 percent in adults

http://www.eurekalert.org/pub_releases/2015-10/ppr-slh102315.php

Public Release: 26-Oct-2015
Study: Low-weight, high-repetition exercise increases bone density up to 8 percent in adults
Findings defy prior assumptions that heavy weightlifting is necessary for building bone mass
Portavoce Public Relations

A new research study published in The Journal of Sports Medicine and Physical Fitness finds that low-weight, high-repetition resistance training increases bone mineral density in adults, challenging assumptions that heavy weight-training is required to build bone mineral density. Participants who completed the study experienced up to 8 percent bone mineral density increases in the legs, pelvis, arms and spine.

•••••

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

•••••

The study analysis found:

Participants in the weight-training group demonstrated 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 spine bone mineral density. The core group's bone mineral density did not change significantly.

Postmenopausal women and osteopenic individuals experienced significant bone mineral density increases of up to 29 percent.

A positive correlation between squat strength and pelvis bone mineral density, a link that indicates the exercises used in the study could effectively decrease the risk of a hip fracture.

•••••