Effects of a Periodized Strength Training Program on Bone Mineral Density in Elders with Osteoporosis

Abstract

We are well aware of the positive effects of training programs affecting different manifestations of strength (maximum and hypertrophy, power and local muscular endurance - LME) on the functional aptitude and fat-free mass of the elderly, thus recommending the application of programs integrating and combining said types of strength. However, we still know little about the effects that the latter programs can have on the bone mineral density (BMD) of elderly men. PURPOSE: To identify the adaptations that a high-intensity periodized and comprehensive program for strength training (HIPCPST) could produce on the bone mineral density (BMD) of sedentary elderly individuals with osteoporosis (WO). METHODS: BMD was measured using a quantitative ultrasound scanner with broadband ultrasound attenuation (BUA) calcaneal equipment. A convenience sample of 10 men (70.9 ±5.34yrs) volunteers, with osteoporosis (BUA 69.1 ± 11.29 dB/mHz; T-score= −2.44 ± 0.62 dB/mHz), without medication and medical contraindications was used. Training program: a periodized program for strength training was carried out for 24 weeks at 3 d·wk-1. The program consisted of three strength circuits, all with a total of 10 multiple-joint exercises, carried out with a perceived exertion of 7 OMNI-RES: (1) Power Circuit - Carried out using the body weight (BW) itself; 20 seconds activity at the highest possible speed and 30 seconds rest interval (RI). (2) Strength Circuit - With the BW itself and the controlled opposition of another of the participants; 8–12 repetitions with 90 seconds RI. (3) LME circuit - Using the BW itself and/or medicine balls, elastic bands and weighted bags; 45 seconds at a moderate rhythm and without RI. During the 1st month, they trained for 2 d·wk-1 solely with circuit number 3 at 5 OMNI-RES. In the 1st month, they carried out 2 leg and 1 arm sets. In the 2nd month, they carried out 2 of each type and the 3rd and 4th month they carried out 3 sets of each. RESULTS: HIPPST improved the BMD: BUA+6.6 ± 6, p<0.01; T-score+0.37 ± 0.33, p<0.01. CONCLUSIONS: This HIPCPST is effective in increasing BMD, although a longer program than that followed here should possibly be used to obtain normality values. This proposal confirms the possibility of developing low-cost community programs with significant benefits for bone health.