Loss of bone mass, or osteoporosis, is something we all face as we age.
Other factors besides age such as low calcium intake, use of certain
medications, menopause and smoking contribute to osteoporosis. The
normal exercise prescription is to participate in weight bearing
activities such as walking, running, tennis or aerobics. Interesting
new research indicates that weight training may be superior to
traditional activities for lowering bone loss.
In a recent study, lung transplant patients were given drugs as
part of their treatment which caused them to lose a substantial amount
of bone mass. They were divided into two groups. One performed the
typical weight bearing exercises while the other performed resistance
work.
At the end of the six month study, the resistance group added an
average of 15% bone mass in the lumbar spine area. The group that did
the weight bearing exercises did not.
Another study had 300 post-menopausal women follow a varied
resistance routine which included lifting weights, doing specific
weight-resistance exercise and even wearing weighted vests. The
activities stressed not only the mucles but the connective tissue as
well.
Many of the woman who participated in this rigorous resistance program
showed improvement in bone strengthening and stimulating bone mass. Of
interest was the variety of training. How much you lift may not be the
only variable to consider when strengthening bones. "Surprising" the
bone with a variety of stimuli may also play a part in fighting
osteoporosis.
If you have osteoporosis or are at risk for osteoporosis, consider
implementing a good weight training program as part of your fitness
program. You may even want to substitute weight training for your old
program of regular weight bearing activity. The research is certainly
in favor of weight training.
Finally, even the best weight bearing exercise program is usually
a lower body activity. Weight training covers all those bones, upper
and lower, needing rejuvenation.
Dr. Lanny Schaffer is an Exercise Physiologist who is the President of
The International Fitness Academy. For more cutting edge fitness
information go to http://www.aerobic-exercise-coach.com
