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Indexed/Abstracted in: Chemical Abstracts, CINAHL, Current Contents/Clinical Medicine, EMBASE, PubMed/MEDLINE, Science Citation Index Expanded (SciSearch), Scopus
Impact Factor 1,111
Online ISSN 1827-1928
Petersen B. A. 1, Hastings B. 2, Gottschall J. S. 1
1 Department of Kinesiology, The Pennsylvania State University, University Park, USA;
2 Les Mills International, Auckland, NZ
AIM: 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.
CONCLUSION: These results suggest that a low load, high repetition resistance training program may be an effective method to improve bone mass in adults.