TY - JOUR
T1 - Low load, high repetition resistance training program increases bone mineral density in untrained adults
AU - Petersen, Bailey A.
AU - Hastings, Bryce
AU - Gottschall, Jinger S.
N1 - Publisher Copyright:
© 2015 Edizioni Minerva Medica.
PY - 2017/1/1
Y1 - 2017/1/1
N2 - BACKGROUND: High load, low repetition resistance training increases BMD in untrained adults; however, many older and untrained adults cannot maintain this type of strenuous program. Our goal was to evaluate whether a low load, high repetition resistance training program would increase BMD in untrained adults. METHODS: Twenty sedentary, but otherwise healthy, adults (6 men and 14 women, age 28-63 yrs) completed a 27-week group exercise program. The participants were randomly assigned to one of two strength groups: one group completed full body, low load, high repetition weight training classes (S-WEIGHT), while the other group completed core focused fusion classes (S-CORE). Both groups also completed indoor cycling classes for cardiovascular conditioning. After a 3-week familiarization period, all participants completed a 12-week block of 5 fitness classes per week (3 cycling + 2 strength) and concluded with another 12-week block of 6 classes per week (3 cycling + 3 strength). We completed iDXA scans at baseline (week 3) and final (week 28). RESULTS: Compared to baseline, BMD significantly increased for S-WEIGHT in the arms (+4%, P<0.001), legs (+8%, P<0.01), pelvis (+6%, P<0.01) and lumbar spine (+4%, P<0.05), whereas BMD did not significantly change for S-CORE at any site. CONCLUSIONS: These results suggest that a low load, high repetition resistance training program may be an effective method to improve bone mass in adults.
AB - BACKGROUND: High load, low repetition resistance training increases BMD in untrained adults; however, many older and untrained adults cannot maintain this type of strenuous program. Our goal was to evaluate whether a low load, high repetition resistance training program would increase BMD in untrained adults. METHODS: Twenty sedentary, but otherwise healthy, adults (6 men and 14 women, age 28-63 yrs) completed a 27-week group exercise program. The participants were randomly assigned to one of two strength groups: one group completed full body, low load, high repetition weight training classes (S-WEIGHT), while the other group completed core focused fusion classes (S-CORE). Both groups also completed indoor cycling classes for cardiovascular conditioning. After a 3-week familiarization period, all participants completed a 12-week block of 5 fitness classes per week (3 cycling + 2 strength) and concluded with another 12-week block of 6 classes per week (3 cycling + 3 strength). We completed iDXA scans at baseline (week 3) and final (week 28). RESULTS: Compared to baseline, BMD significantly increased for S-WEIGHT in the arms (+4%, P<0.001), legs (+8%, P<0.01), pelvis (+6%, P<0.01) and lumbar spine (+4%, P<0.05), whereas BMD did not significantly change for S-CORE at any site. CONCLUSIONS: These results suggest that a low load, high repetition resistance training program may be an effective method to improve bone mass in adults.
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U2 - 10.23736/S0022-4707.16.05697-8
DO - 10.23736/S0022-4707.16.05697-8
M3 - Article
C2 - 26364686
AN - SCOPUS:85013106433
SN - 0022-4707
VL - 57
SP - 70
EP - 76
JO - Journal of Sports Medicine and Physical Fitness
JF - Journal of Sports Medicine and Physical Fitness
IS - 1-2
ER -