Scientific research has shown that a new method of exercise known as 'vibration training', that takes a fraction of the time needed by conventional training, will significantly increase bone mineral density of postmenopausal women and thus reduce the risks of osteoporosis.
The Osteoporosis Epidemic
Fractures of the hip due to osteoporosis are considered a major public health problem in the UK, indeed statistics show that 50% women and 20% of men over the age of 50 in the UK will break a bone. The main cause of these fractures is osteoporosis.
Strong Bones Reduce Risk of Osteoporosis
Current recommendation from organisations such as National Osteoporosis Society are to eat a healthy diet and to adopt a lifestyle that promotes strong healthy bones. Building strong bones before the age of 30 and a adopting a lifestyle that maintains bone strength and mineral density is considered to be the best preventative measure available. Increasing bone mineral density is important due to the fact that, around the age of 30- 35, women in particular begin to lose bone mineral density at a rate of 0.5-1% a year, which increases after menopause to 3-7%.
Choosing a lifestyle to maintain bone mineral density is not as easy as it sounds, as not all physical activities affect bone mineral density. Studies suggest that females who participate regularly in high impact sports such as netball/basketball during their pre-menopausal years tend to have higher bone mineral density than those who do not.[1] However, the studies indicate that the healthy bones will be only those loaded during the activity[2], like the legs and hips.
Until recently the best advice was for those who prefer not to engage in regular sporting activity to do several hours of intensive resistance training[3] [4] [5] [6] every week, to increase their bone mineral density. However, there is now an alternative; Vibration Training!
Vibration Training Can Develop Strong Bones in a Fraction of the Time
Research has shown that 30 minutes training, which includes warming up and down, 3 times a week on a whole body vibration plate, such as the VibroGym, will increase the bone density in post-menopausal women[7] in as little as 6 months. In comparison the group undertaking resistance training showed no improvement to their hip bone mineral density in this short time span.
This is not the only study to show the benefits of vibration training. Other studies show that using a Whole Body Virbration (WBV) unit for 12 minutes, 3 times a week, is more beneficial to hip bone density than walking for 55 minutes, 3 times a week[8].
Vibration Training Has Other Benefits
This is not the only good news; 3 sessions a week on a VibroGym has also been shown to improve balance, reduce cellulite, increase muscular strength and decrease blood pressure! All in all, it would seem that vibration training could be the answer to maintaining healthy bones and strong muscles when time is at a premium; something which, in today's frantic lifestyle, we could all embrace.
[1] Med Sci Sports Exerc. 1997 Mar;29(3):291-6. Exercise and bone mineral density in mature female athletes. Dook JE, James C, Henderson NK, Price RI. Department of Human Movement, Edith Cowan University, Joondalup, WESTERN AUSTRALIA.
[2] Calcif Tissue Int. 2000 Sep;67(3):207-14. Effect of high impact activity on bone mass and size in adolescent females: A comparative study between two different types of sports. Pettersson U, Nordstrom P, Alfredson H, Henriksson-Larsen K, Lorentzon R. Department of Surgical and Perioperative Science, Sports Medicine Unit, Umea
University, S-901 87 Umea, Sweden.
[3] ed Sci Sports Exerc. 2002 Dec;34(12):2115-23. Exercise effects on fitness and bone mineral density in early postmenopausal women: 1-year EFOPS results. Kemmler W, Engelke K, Lauber D, Weineck J, Hensen J, Kalender WA. Institute of Medical Physics, University of Erlangen, Krankenhausstr. 12, 91054 Erlangen, Germany.
[4] Calcif Tissue Int. 1998 Apr;62(4):295-9. Resistive training maintains bone mineral density in postmenopausal women. Ryan AS, Treuth MS, Hunter GR, Elahi D. Division of Gerontology, Department of Medicine, University of Maryland at Baltimore, and Geriatrics Service/GRECC Baltimore VA Medical Center, Baltimore, Maryland 21201, USA.
[5] J Bone Miner Res. 1995 Jul;10(7):1015-24. Effects of resistance training on regional and total bone mineral density in premenopausal women: a randomized prospective study. Lohman T, Going S, Pamenter R, Hall M, Boyden T, Houtkooper L, Ritenbaugh C, Bare L, Hill A, Aickin M. Department of Exercise and Sport Sciences, University of Arizona, Tucson, USA.
[6] Osteoporos Int. 2003 Aug;14(8):637-43. Epub 2003 Jul 3. Effects of exercise on bone mineral density in calcium-replete postmenopausal
women with and without hormone replacement therapy. Going S, Lohman T, Houtkooper L, Metcalfe L, Flint-Wagner H, Blew R, Stanford V,
Cussler E, Martin J, Teixeira P, Harris M, Milliken L, Figueroa-Galvez A, Weber J. Department of Nutritional Sciences, The University of Arizona, Tucson, AZ 85721, USA.
[7] J Bone Miner Res. 2004 Mar;19(3):352-9. Epub 2003 Dec 22. Effect of 6-month whole body vibration training on hip density, muscle strength, and postural control in postmenopausal women: a randomized controlled pilot study. Verschueren SM, Roelants M, Delecluse C, Swinnen S, Vanderschueren D, Boonen S. Laboratory of Motor Control, Department of Kinesiology, Faculteit Lichamelijke Opvoeding en Kinesitherapie, Katholieke Universiteit, Leuven, Belgium.
[8] BMC Musculoskelet Disord. 2006 Nov 30;7:92. Low-frequency vibratory exercise reduces the risk of bone fracture more than walking: a randomized controlled trial. Gusi N, Raimundo A, Leal A. Faculty of Sports Sciences, University of Extremadura, Caceres, Spain.
