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Strength Training Tips For Osteoporosis Prevention Article
Strength Training Tips for Osteoporosis Prevention
from: Isabelle BoulayWhat's one of the best ways to prevent osteoporosis? According
to many experts in the field of bone health, it's exercise. More
specifically, strength training offers many benefits for men and
women at risk of bone loss from osteoporosis.
Strength training, also called resistance training, uses
resistance from free weights, resistance bands, and water
exercise or weight machines to help build strength in muscles.
It also can help work on the bones to prevent the loss of
minerals that weaken them. In fact, according to sports doctors,
strength training can increase your bone strength, reduce your
risk of osteoporosis, improve the strength of your connective
tissues, which increases joint stability and increase the
functional strength of your muscles.
If you already have osteoporosis, say doctors, strength training
can still benefit you in many ways, but you should work with
your doctor or an experienced physical therapist to design a
workout that will benefit your bones without increasing the risk
of stress or compression fractures.
If your main intent is to prevent osteoporosis, you should work
with heavier weights and more resistance. A study conducted at
the University of Arizona and published in Medicine and Science
in Sports & Exercise gives some answers to that. In that study,
scientists recruited 140 post menopausal women with a history of
sedentary lifestyle for a year-long regimen of three time's
weekly workouts. The women performed eight exercises
specifically chosen to work on particular muscle groups
.Scientists took bone scans both before and after the study. The
results showed that the chosen exercises had a measurable effect
on the bones of the hips, site of the most common fractures in
post menopausal women. They also found that the greater the
amount of total weight lifted over the course of the year, the
greater the benefits to the bones.
If you're just starting a resistance and strength training
program, doctors and physical therapists offer the following
tips:
Consult your doctor and follow a program designed by a physical
therapist which takes your strengths and needs into account.
Work out at a gym or health club under the supervision of
professionals who can help monitor and adjust your workout
program.
Start slow and build gradually. Strength and resistance training
is a slow process.
Never increase weights in resistance training more than 10% at a
time. Increasing more than that risks injury.
Lift and lower weights slowly. Avoid 'jerking' them up to avoid
injury.
Perform your resistance workout every third day.
Avoid exercise that puts a lot of strain on your joints and
bones, and stay away from the rowing machine. The bending
required puts your spine at risk of compression fractures.
If any area is particularly tender or stiff immediately after a
workout, apply ice to it for 10-15 minutes to reduce
inflammation.
Proper exercise, weight control and a healthy diet all
contribute to keeping your bones strong and preventing the loss
of bone density due to osteoporosis. Do your bones a favor and
give them a good workout a couple of times a week.
About the author:
Isabelle Boulay is a writer and contributor to
www.Medopedia.com, where you can find information on
treatment and
atments for high blood pressure.