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Unlike wrinkles and gray hair, osteoporosis is preventable. It is imperative for women to think about their future health and train to age gracefully and healthy. Strength training is a critical factor in slowing bone loss. Nutrition is another important component. The National Osteoporosis Foundation defines osteoporosis as a disease characterized by low bone mass and structural deterioration of bone tissue, leading to bone fragility and increased susceptibility to fractures.
Most people are aware that lifting weights is important, but here is how it affects your bones. When you lift a weight, it starts a chain reaction in your body. The muscle that you are focusing on pulls on the tendon and the tendon pulls on the bone. This forces the bone to add mass to protect itself from the load you are placing on it, thereby increasing your bone mass.
Many women fear using heavy weights because they do not want to bulk up. “Bulking up” is a myth. Women can and should lift heavy weights. It is ONLY with these heavy weights that they protect themselves from osteoporosis. According to a report in the American College of Sports Medicine’s Health and Fitness Journal, programs using only 40% to 60% of their one-repetition maximum do nothing to build bone mass. The study done by Dr. Laura Dembo and Dr. Karen McCormick found that the weight must be greater than 70% of the one-repetition maximum.
If you have never lifted weights or don’t know where to start, this may sound confusing or daunting. If so, feel free to stop me at the gym and I will be happy to answer your questions. It is important to remember to start slowly and be consistent.

Tags: osteoporosis, Sports Fitness // Comments Off