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Health and Fitness
|
Strength Training
and Osteoporosis
Hippocrates once
said, "That which is
used develops, and
that which is not
used wastes away."
I like to believe that
he is talking about
strength training
and its affect on
osteoporosis.
Strength training
can be defined as
any activity that
places a heavier load
on the muscles than
it is typically used
to. Osteoporosis is
defined as a
decrease in bone
mass and density
causing bones to
become fragile.
Strength training
has been shown to
increase bone
density. It has been
shown to increase
overall strength,
balance and
coordination as well.
Exercise is one of
the best natural
defenses against
this disease.
Unfortunately, as
we grow older we
tend to use our
muscles less and
less. This inactivity
is costing us. Falls
and broken bones
are of major
concern to many of
us. Strength
training can help
reduce the number
of serious accidents
by providing a base
of strength and
balance.
If you already have
osteoporosis a
weight training
program can still
help build bone
density. Work with
lighter weights and
avoid any motion
that involves
twisting or bending
forward. Also avoid
high impact
exercises such as
jumping or running.
If your main goal is
to prevent
osteoporosis then
work with heavier
weights and
increase the
intensity as you go
on. This will build
your bone mass up
incrementally.
In either scenario it
is best to talk with
your doctor or
specialist before
starting any
strength training or
exercise program.
Your doctor will be
able to tell you
about any
precautions you
should take.
Hippocrates was
right. If we don't
use it, we will lose it.
Source:
http://www.healthgui
dance.org/authors/1
03/Lynn-VanDyke
Lynn VanDyke is the
Internet's leading
fitness and nutrition
advisor. Her ebook
has been ranked
"The best fitness
ebook on the net"
by the No Limits
ezine. Learn more
about her services
and grab her
best-selling ebook
by visiting:
http://www.strength
-training-woman.co
m.
and Osteoporosis
Hippocrates once
said, "That which is
used develops, and
that which is not
used wastes away."
I like to believe that
he is talking about
strength training
and its affect on
osteoporosis.
Strength training
can be defined as
any activity that
places a heavier load
on the muscles than
it is typically used
to. Osteoporosis is
defined as a
decrease in bone
mass and density
causing bones to
become fragile.
Strength training
has been shown to
increase bone
density. It has been
shown to increase
overall strength,
balance and
coordination as well.
Exercise is one of
the best natural
defenses against
this disease.
Unfortunately, as
we grow older we
tend to use our
muscles less and
less. This inactivity
is costing us. Falls
and broken bones
are of major
concern to many of
us. Strength
training can help
reduce the number
of serious accidents
by providing a base
of strength and
balance.
If you already have
osteoporosis a
weight training
program can still
help build bone
density. Work with
lighter weights and
avoid any motion
that involves
twisting or bending
forward. Also avoid
high impact
exercises such as
jumping or running.
If your main goal is
to prevent
osteoporosis then
work with heavier
weights and
increase the
intensity as you go
on. This will build
your bone mass up
incrementally.
In either scenario it
is best to talk with
your doctor or
specialist before
starting any
strength training or
exercise program.
Your doctor will be
able to tell you
about any
precautions you
should take.
Hippocrates was
right. If we don't
use it, we will lose it.
Source:
http://www.healthgui
dance.org/authors/1
03/Lynn-VanDyke
Lynn VanDyke is the
Internet's leading
fitness and nutrition
advisor. Her ebook
has been ranked
"The best fitness
ebook on the net"
by the No Limits
ezine. Learn more
about her services
and grab her
best-selling ebook
by visiting:
http://www.strength
-training-woman.co
m.
Exercise Eases
Some Menopause
Symptoms
THURSDAY, Jan. 3
(HealthDay News) --
Exercise is not a cure
for hot flashes, but it
does help
postmenopausal
women cope with
stress, anxiety and
depression, a
Pennsylvania study
has found.
The researchers had
hoped to prove that
exercise could be a
less risky alternative
to hormone
replacement therapy
for women suffering
from hot flashes, said
study author Deborah
B. Nelson, a professor
of public health and
obstetrics and
gynecology at Temple
University in
Philadelphia.
But, she added, "we
didn't find a
relationship between
physical activity and
hot flashes."
However, the study
did find that more
exercise led to
lowered levels of
perceived stress. "The
level of anxiety, stress
and depression were
significantly lower
among physically
active,
postmenopausal
women compared to
postmenopausal
women in the lowest"
level of physical
activity, the
researchers reported
in the January issue of
Medicine & Science in
Sports & Exercise.
Still, the results are
significant, because
the hot flashes
women experience as
they go through the
menopausal transition
are often a temporary
problem, Nelson
explained. Women live
a long time in
postmenopause,
which can be a period
when they may
struggle with stress,
anxiety and
depression, she said.
The study was
conducted over eight
years, beginning in
1996-1997. Nelson's
team studied 380
women, average age
42, in the Philadelphia
area who walked
between 15 minutes
and 90 minutes daily
for up to five times a
week.
"We know that
physical activity is
helpful in reducing
anxiety and stress.
What was surprising
was that it wasn't a
lot of physical activity.
It was mainly walking,"
Nelson said. "It is
encouraging that it's
something women can
incorporate into their
daily routine. The next
question is would it be
even more helpful if
they were involved in
a higher level of
physical intervention."
More...
Some Menopause
Symptoms
THURSDAY, Jan. 3
(HealthDay News) --
Exercise is not a cure
for hot flashes, but it
does help
postmenopausal
women cope with
stress, anxiety and
depression, a
Pennsylvania study
has found.
The researchers had
hoped to prove that
exercise could be a
less risky alternative
to hormone
replacement therapy
for women suffering
from hot flashes, said
study author Deborah
B. Nelson, a professor
of public health and
obstetrics and
gynecology at Temple
University in
Philadelphia.
But, she added, "we
didn't find a
relationship between
physical activity and
hot flashes."
However, the study
did find that more
exercise led to
lowered levels of
perceived stress. "The
level of anxiety, stress
and depression were
significantly lower
among physically
active,
postmenopausal
women compared to
postmenopausal
women in the lowest"
level of physical
activity, the
researchers reported
in the January issue of
Medicine & Science in
Sports & Exercise.
Still, the results are
significant, because
the hot flashes
women experience as
they go through the
menopausal transition
are often a temporary
problem, Nelson
explained. Women live
a long time in
postmenopause,
which can be a period
when they may
struggle with stress,
anxiety and
depression, she said.
The study was
conducted over eight
years, beginning in
1996-1997. Nelson's
team studied 380
women, average age
42, in the Philadelphia
area who walked
between 15 minutes
and 90 minutes daily
for up to five times a
week.
"We know that
physical activity is
helpful in reducing
anxiety and stress.
What was surprising
was that it wasn't a
lot of physical activity.
It was mainly walking,"
Nelson said. "It is
encouraging that it's
something women can
incorporate into their
daily routine. The next
question is would it be
even more helpful if
they were involved in
a higher level of
physical intervention."
More...
10 Fitness Tips For Beginners
When you come to a fork in the road, take it.
-- Yogi Berra, Hall of Fame Baseball player in his 1996
address to the graduates of Montclair State University
I’m dedicating this article to the beginner. To the
person who is mentally preparing themselves to get in
shape. The individual who suddenly has realized after
many years that they simply cannot continue being
overweight, tired and listless with muscles that
resemble a bowl of Jell-O.
You want to begin eating right and exercising, but
you have absolutely no idea where to begin. You’re
sort of scared. It is possible that you have never set
foot in a health club and would almost rather not
pursue this endeavor -- because it just seems so
daunting. But, you know you must!
I’ve always taken great pleasure in training the man or
woman who walks into the gym for the first time. I’ve
always viewed it as a courageous, intelligent act of
taking responsibility for one’s own health. I enjoy
training beginners, because they get to learn things
correctly from the start as opposed to re-learning
ineffective habits they picked up from an infomercial.
More....
When you come to a fork in the road, take it.
-- Yogi Berra, Hall of Fame Baseball player in his 1996
address to the graduates of Montclair State University
I’m dedicating this article to the beginner. To the
person who is mentally preparing themselves to get in
shape. The individual who suddenly has realized after
many years that they simply cannot continue being
overweight, tired and listless with muscles that
resemble a bowl of Jell-O.
You want to begin eating right and exercising, but
you have absolutely no idea where to begin. You’re
sort of scared. It is possible that you have never set
foot in a health club and would almost rather not
pursue this endeavor -- because it just seems so
daunting. But, you know you must!
I’ve always taken great pleasure in training the man or
woman who walks into the gym for the first time. I’ve
always viewed it as a courageous, intelligent act of
taking responsibility for one’s own health. I enjoy
training beginners, because they get to learn things
correctly from the start as opposed to re-learning
ineffective habits they picked up from an infomercial.
More....