Exercise is important for maintaining healthy bones. A new study has revealed that indulging in low-weight, high-repetition exercise can increase bone mineral density up to 8% in adults. The findings of the study suggest that this type of strength training may be an effective and maintainable method of increasing bone mineral density in older people and sedentary groups.
Lead researcher Jinger Gottschall of the Penn State said, "This was such a profound finding because low-weight, high-repetition exercise was easily attainable by anybody and everybody."
‘A new study has revealed that indulging in low-weight, high-repetition exercise can increase bone mineral density up to 8% in adults. This applies to older people and sedentary groups too.’
For the study, researchers analyzed 20 untrained adults who completed a 27-week group exercise program. Participants were assigned to one of two groups that either completed full-body weight-training workouts or workouts that focused on building core muscles, in addition to cardiovascular workouts.
The weight-training group completed two to three BODYPUMP(R); classes per week, a low-weight, high-repetition resistance training program in which the study participants used a bar and self-selected weights. The researchers observed that participants in the weight-training group demonstrated an 8% increase in leg bone mineral density, a 7% increase in pelvis bone mineral density, a 4% increase in arm bone mineral density and a 4% increase in spine bone mineral density. The core study group's bone mineral density did not change significantly. Postmenopausal women and osteopenic individuals experienced significant bone mineral density increases of up to 29%.
The study is published in the Journal of Sports Medicine and Physical Fitness.