STRENGTH TRAINING & OSTEOPOROSIS
Strength
training and
osteoporosis are
two things that
we hear a lot
about. Our goal
is to show how
strength
training can not
only prevent
osteoporosis,
but also
increase bone
density. Let's
define strength
training.
Strength
training is an
act in which we
apply resistance
to our muscles.
In turn we hope
to grow
stronger, leaner
and healthier.
Osteoporosis is
defined as a
decrease in bone
mass and density
causing bones to
become fragile
and weak.
Perhaps
Hippocrates
summed up
strength
training and
osteoporosis for
us when he said,
"that which is
used develops,
and that which
is not used
wastes away." It
is in this quote
that we begin to
truly understand
the connection
between strength
training and
osteoporosis.
One of our best
defences against
bone loss is
exercise.
Unfortunately
the older we get
the less we
workout and the
less we use our
muscles. We tend
to spend more
time sitting
down and less
time on the
move. This is a
natural
progression, but
this inactive
lifestyle can
lead to
osteoporosis.
Doctors know
that strength
training and
osteoporosis are
at two opposite
ends of the
spectrum.
Strength
training builds
strong bones and
osteoporosis is
a sign of weak
bones. Strength
training has
been shown to
add bone
density. It has
been proven to
strengthen the
muscles and
tendons that
wrap around the
bone as well. A
carefully
created program
can help prevent
bone loss.
How Much
Weight Should I
lift?
The first thing
you should do is
seek the advice
of a doctor or
specialist. They
can give you
specifics
regarding your
strength
training and
osteoporosis
workout plan.
They can tell
you exactly how
your bones are
looking. If you
get the go ahead
to start
exercising, then
consider what
your goals are
and move from
there. For
example, if you
have no signs of
osteoporosis
then you could
probably begin
strength
training as
usual. The only
precautions you
may need to take
are general ones
that apply to
everyone just
starting a
strength-training
program.
However, if you
already have
osteoporosis
then you must
take a few more
precautions.
Positions that
require you to
bend forward or
twist are not
advisable. You
should also
avoid high
impact exercises
like running or
jumping.
Strength
Training and
Osteoporosis
Wrap Up
Remember what
Hippocrates was
trying to tell
us. If we don't
use it, we'll
lose it. What we
do today will be
a good indicator
of what's to
come. Strength
training and
osteoporosis may
be splashed all
over the
headlines right
now, but that's
because this is
a serious
matter. It's
absolutely
amazing that we
can change our
bone density. We
can make our
bodies stronger
and able to
withstand
certain
situations. As
we get older we
realize that
everyday tasks
can become a bit
more difficult.
Strength
training can
improve balance,
coordination,
bone density,
lean muscle mass
and overall
general health.
As far EVO
Fitness is
concerned
strength
training, good
nutrition and
the right cardio
can beat
osteoporosis any
day!