Mixed
High-Intensity Resistance and Impact Training (HiRIT) improves lumbar spine and femoral neck bone mineral density and physical function in postmenopausal women with osteopenia or osteoporosis without causing adverse events, contrary to traditional safety concerns.
If you are a postmenopausal woman with low bone density, supervised high-intensity resistance and impact training (like squats, deadlifts, and controlled jumps) performed twice a week for 30 minutes can significantly improve your bone density and physical function. This should be done under professional supervision to ensure safety and correct technique.
HiRIT (n ¼ 49) effects were superior to CON (n ¼ 52) for lumbar spine (LS) BMD (2.9 (cid:1) 2.8% versus –1.2 (cid:1) 2.8%, p < 0.001), femoral neck (FN) BMD (0.3 (cid:1) 2.6% versus –1.9 (cid:1) 2.6%, p ¼ 0.004)... and all functional performance measures (p < 0.001)... Contrary to current opinion, HiRIT was efficacious and induced no adverse events under highly supervised conditions for our sample of otherwise healthy postmenopausal women with low to very low bone mass.
Why this rating
Randomized controlled trial with adequate sample size and duration.
Source
High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial
Steven L. Watson et al. · Journal of Bone and Mineral Research · 2017
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