Strengthening Bones with High Velocity Resistance Training (HVRT): A Guide for Those with Osteopenia and Osteoporosis

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Strengthening Bones with High Velocity Resistance Training (HVRT): A Guide for Those with Osteopenia and Osteoporosis

For anyone managing osteopenia or osteoporosis, finding safe, effective ways to protect and strengthen bone health is critical. A recent systematic review, focused on high velocity resistance training (HVRT), provides valuable insights on how this type of training can benefit bone mineral density (BMD) in older adults—particularly at the lumbar spine, hip, and femoral neck, which are key areas prone to fractures.

What is HVRT?

High velocity resistance training (HVRT) is a form of exercise that combines speed with strength, emphasizing powerful, controlled movements that target muscle and bone. Unlike traditional resistance training, HVRT often involves quicker concentric (lifting) movements paired with slower eccentric (lowering) movements, which engage the muscles attached to bones in ways that promote bone health.

Key Findings from the Review

This review included 25 studies, totaling over 1,200 participants. Here’s what it found:

  1. Small but Significant Gains in Bone Density: The review found that HVRT programs, when performed twice or more weekly, had a significant positive impact on BMD in older adults. Increases ranged from 0.9% to 5.4%, primarily in the lumbar spine, femoral neck, and total hip.
  2. Consistency is Crucial: Importantly, studies showed that BMD improvements were lost if exercise was stopped for six months or longer. Thus, consistency is essential to maintaining gains.
  3. Multimodal Programs Enhance Outcomes: Programs that combined HVRT with other exercises, such as balance and flexibility work, tended to show even better results. This blend of exercises seems to create a synergistic effect that further supports bone density.
  4. Longer Duration Leads to Better Results: Programs lasting six months or more tended to yield the most notable BMD improvements. Bone remodeling is a slow process, so longer-term commitments to HVRT are recommended.

Practical Takeaways for Improving Bone Health

1. Consider HVRT as Part of Your Routine

  • Minimum Frequency: Aim for at least two HVRT sessions per week.
  • Duration: Commit to at least six months of consistent training to see meaningful changes in bone density.
  • Controlled Environment: HVRT is best done in a safe, supervised setting, such as with a trainer experienced in osteoporosis-friendly exercise regimens, especially for those new to resistance training.

2. Blend HVRT with Other Exercises

  • Including balance exercises, flexibility work, and moderate-impact activities (like walking or light jogging) can amplify the osteogenic effects of HVRT, helping to strengthen not only bones but also the muscles and ligaments supporting them.

3. Avoid Long Breaks

  • If you stop training for six months or more, you risk losing any gains in BMD. Schedule your workouts as part of your weekly routine, and avoid long gaps to maintain bone strength.

Making It Work for You: Safety First

For many, the idea of high velocity training can sound intimidating, especially if you’re managing a condition like osteoporosis. However, HVRT can be modified with machines or lighter weights to accommodate different ability levels safely. Additionally, explosive movements can be adjusted to fit your fitness level—there’s no need to engage in highly intense or Olympic-style lifting to benefit from HVRT.

Beyond Bone Health: Preventing Sarcopenia and Powerpenia

Alongside improving BMD, HVRT may also help prevent sarcopenia (age-related muscle loss) and powerpenia (decline in muscle power). Sarcopenia and powerpenia are serious issues for older adults, leading to reduced mobility, higher fall risk, and overall decreased quality of life. HVRT, with its focus on explosive movements, can help retain both muscle mass and power, essential for everyday tasks and fall prevention.

For more on powerpenia read our full article here.

Take Control of Your Bone Health

For those diagnosed with osteopenia or osteoporosis, HVRT offers a promising, science-backed way to take control of bone health. Start by consulting with your healthcare provider and a qualified trainer who can help design a safe, effective HVRT program tailored to your needs. With commitment and the right guidance, you can build a sustainable exercise routine that strengthens your bones and supports long-term health.

Let’s build stronger bones—starting today!

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REFERENCE: Haque, I., Schlacht, T. Z., & Skelton, D. A. (2024). The effects of high velocity resistance training on bone mineral density in older adults: A systematic review. Bone, 179, 116986. https://doi.org/10.1016/j.bone.2023.116986

Training with heart rate

Training with Heart Rate

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Endurance training is a popular form of exercise that involves sustained physical activity over an extended period of time. Training with heart rate is commonly used by athletes, fitness enthusiasts, and health-conscious individuals to improve their cardiovascular health, build endurance, and enhance their overall fitness levels. One of the essential tools for optimizing endurance training is heart rate monitoring. Keep reading as we explore the utility of heart rate monitoring in endurance training.

Heart Rain Training Marathon Coaching San Diego

What is heart rate monitoring?

Heart rate monitoring involves the measurement of heart rate during exercise. It can be done using various devices, including heart rate monitors, fitness trackers, and smartwatches. The most common way to measure heart rate is through the use of a chest strap or optical sensor that is worn on the wrist. These devices detect the electrical signals produced by the heart, which can be used to calculate heart rate. For most people, the most accurate sensor is a chest strap sensor placed right over the level of the heart.

Why is heart rate monitoring important in endurance training?

Heart rate monitoring is important in endurance exercises because it provides valuable information about how hard the body is working during exercise. Athletes are able to adjust their intensity levels to ensure they are training at the appropriate level for their fitness goals. Here are some of the key benefits of heart rate monitoring in endurance training:

Accurate assessment of intensity levels:

Heart rate monitoring provides an accurate assessment of how hard the body is working during exercise. This information can be used to ensure that the athlete is training at the appropriate intensity level for their fitness goals. By monitoring heart rate, athletes can ensure that they are not working too hard, which can lead to burnout, fatigue, and injury, or not hard enough, which may not produce the desired training effect.

Training with Heart Rate

Optimization of training:

Heart rate monitoring can help athletes optimize their training by providing feedback on their progress. By monitoring heart rate during exercise, athletes can track their performance and make adjustments to their exercise plan as needed. For example, if an athlete is meant to perform an endurance ride for 3 hours at a zone 2 heart rate, they will know exactly what heart rate range to be at for those specific workout goals. In that same example, if an athlete’s heart rate is consistently higher than their zone 2 target range, they may need to adjust their intensity to avoid eventual overtraining.

Prevention of overtraining:

Overtraining heart rate training

Overtraining is a common problem among athletes, particularly in endurance training. Heart rate monitoring can help prevent overtraining by providing feedback on the athlete’s physiological response to exercise. By monitoring heart rate, athletes can ensure that they are not pushing themselves too hard and are allowing enough time for recovery between exercise sessions.

This can also be detected through monitoring daily resting heart rate. If resting heart rate is 10-15 beats higher than normal, that can be a sign that the body is not sufficiently recovered and more rest is needed. Another concept that will be explored in a future post is heart rate variability. Heart rate variability (HRV) is the measure of time fluctuations between heartbeats, a low HRV is a sign of excessive stress to our bodies.

Personalization of training:

Heart rate monitoring can help athletes personalize their training by providing information on their individual response to exercise. Athletes can use heart rate monitoring to identify their individual training zones and adjust their intensity accordingly. This can help athletes achieve their fitness goals more efficiently and effectively.

A typical way to personalize heart rate zones is through testing, such as running an all out 5k or 10k race. Another way is to run for 30 minutes as hard as possible, using the last 20 minutes as the heart rate data. In the past, the heart rate formula 220-age = maximal age related heart rate, was used heavily to determine zones. This method is outdated, is not personalized to each athlete, and should not be used in training.

Conclusion:

Heart rate monitoring is an essential tool for optimizing endurance training. By providing accurate information on the body’s physiological response to exercise, heart rate monitoring can help athletes adjust their intensity levels, optimize their training, prevent overtraining, and personalize their training to achieve their fitness goals. With the help of heart rate monitoring, athletes can improve their endurance, build cardiovascular health, and enhance their overall fitness levels.