Explosive training raised hip bone density after menopause
Eight months of explosive resistance training increased total hip bone mineral density by 0.008 grams per square centimeter compared with a control group.
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Interventions- Studied:
- Trial in people
Editor of record: Boris Djordjevic · AgingResearch.News
Healthy postmenopausal women aged 50–70 took part in a randomized controlled trial comparing explosive resistance training, conventional resistance training and a control group. Of 109 women randomized, 82 completed the eight-month study. Both exercise groups trained under supervision twice weekly. Explosive training used maximum-speed lifting at 20–50% of the heaviest weight each woman could lift once. Conventional training used 55–80%, with lifting and lowering each lasting about two seconds.
Explosive training improved total hip bone mineral density compared with controls, including among women with low bone density. Conventional training did not change hip bone density but increased density in the shinbone’s outer layer. That layer became thinner as the bone widened. The authors said these structural changes may affect the bone’s strength when bent.
Why it matters
Osteoporosis weakens bones and makes fractures more likely. The authors called for further development and evaluation of explosive resistance training to help prevent it.
Caveats
The bone measurements do not show whether the program prevented fractures. Results in healthy postmenopausal women aged 50–70 may not apply to men or women of other ages.
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