A meta-analysis involves a comprehensive and exhaustive literature review of a specific topic with a specific question and involves very strict inclusion and exclusion criteria for the investigations used for review and analysis. This is a great way for researchers to create a generalizable recommendation for a specific population.
The purpose of this investigation was to review, using a meta-analysis, the published randomized controlled trials and controlled trials on the effects of exercise training programs on bone mass of pre- and postmenopausal women.
A majority of the studies reviewed for this investigation were 8 months or longer in duration, which is important as bone turnover takes time, many times this amount of time or longer to see measurable change.
Many studies involving higher intensity impact (2-3 days per week) saw significant and positive change in bone mass at the lumbar spine and/or the femoral neck. Additionally, studies involving resistance training (done around 75-80% of 1RM) saw either a protective effect or positive effect on bone mass.
The overall treatment effect for the randomized controlled trials were found to be around 0.9% per year, meaning that exercise training programs prevented or reversed bone loss of almost 1% per year compared to the controls.
Additionally, the osteogenic effects of exercise training seemed to be site-specific to the anatomical sites at which the mechanical strain occurred.
Based on these data and more recent data, resistance training at 75%-85% of 1RM using compound exercises 2-3 times per week seems to have a protective and/or positive overall effect on bone mineral density.Impact training using moderate to higher intensity 2-3 times per week seem to have a positive effect on bone mineral density as well.
If possible, combining both resistance and impact training at this intensity level may be the best approach for positive results in bone health. Beginners and those with less experience should likely start with lower intensities of both types of training and slowly progress over time under the guidance of a qualified professional.
Article used for this episode:
Wolff. I. et. al. The effect of exercise training programs on bone mass: A meta-analysis of published controlled trials in pre- and postmenopausal women. Osteoporosis International (1999) 9:1-12.
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