Osteoporosis
Osteoporosis
is an abnormal loss of bony tissue resulting in fragile porous bones.This
is most common in postmenopausal women. It's cause is due to numerous
factors including, heridity, lack of calcium and lack of calcium
absorption, inactivity, etc.
Recent studies have shown that the risk for osteoporosis is lower
for those involved in weight-bearing and weight-resistance exercise.
Such exercises include weight lifting, jogging, dancing, hiking,
or any activity that causes your muscles to resist gravity. When
exercising, muscle pulls on the bone, therefore putting more demand
on the bone causing it to become stronger and denser.
It is important to get professional assistance not only on weight-bearing
and weight-resistance exercises, but with your nutrition.
Studies have shown that the most optimal results for increased bone
density come from weight resistance involving free weights. In order
to receive optimal benefit from any weight resistance program it
is important to have proper body mechanics and technique. A personal
trainer insures safety of your joints and spine by diligently watching
and correcting you during the workout, whereas books, magazines,
and fitness videos simply do not offer the same benefit. Additionally,
unsupervised circuit training has not been shown to provide maximum
increases in bone density and further increases the risk of injury.
Therefore, it is worth every penny spent on even a few personal
training sessions to provide the instruction neccesary to design
a safe and effective workout. Many people, women in particular,
are intimidated by free weights, this is because of the general
stereotype that free weights are for body builders. Women often
worry about appearing bulky, but actually it is very difficult to
develop serious bulk on a woman without a very concentrated effort.
Generally, when beginning a weight training program it is wise to
start with a moderate full body routine three time a week, alternating
with cardiovascular exercise on the opposite days. You will be amazed
within a short time how strong you can become and even daily activities,
such as lifting grocery bags, become effortless.
Furthermore, good nutrition is a must, especially when weight training.
The added resistance creates a need for additional calcium, protein,
antioxidants, omega oils, etc.
Optimum nutrition often requires the use of nutritional enhancement
products in addition to whole foods. If you have any questions regarding
this please contact me, I'm always happy to answer your questions.
