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Can Strength Training Prevent Osteoporosis?

by | Jul 19, 2019 | Fitness for Older Adults

Woman on a workout machine at Loyalty Fitness.

According to Harvard studies, as many as eight million women and two million men in the United States have osteoporosis. Osteoporosis is responsible for more than two million fractures annually, and that number continues to rise. What’s even more devastating is that approximately 60 percent of people who break a hip never regain the independence they remember. Osteoporosis is no joke, but bone density itself has very little to do with calcium intake. Did you know that after age 40, bone mass starts to decrease at a rate of about 1 percent per year? You’re not helpless, though! Several studies show that strength training can not only help slow bone loss, but it can also build bone.

Strength Training Strengthens Bones

A regular, properly designed exercise program is what people need to prevent falls and fractures. Strength training doesn’t just strengthen muscles, it also strengthens bones while improving balance, flexibility, and coordination. Activities that put stress on bones (such as strength training) motivate bone-forming cells to do their thing. Whenever you push or pull on the bones while doing weight-bearing exercise, the bones wake up to form more bone cells = stronger bones.

We know what you’re thinking because it’s a common thought: being active means you’re more likely to fall and break a bone. This cycle of fear and inactivity keeps people from taking control of their own bodies. You should always consult your doctor before making a drastic change to your fitness regimen. But you should also consult a professional trainer that specializes in developing a training program built around your body’s needs and your personal goals. Look for a trainer who is dedicated to methods that are based on up-to-date science and research, like the exercise experts at Loyalty Fitness.


Safe & Effective Training

Loyalty Fitness specializes in Super-Slow strength training which is safe and effective, without the strain and risk of injury that accompanies many other types of exercise. The body responds best when you do high intensity, low force exercises for approximately 30 minutes twice a week. Not only does this method prove to be more effective at strengthening muscles and bones, but it also puts less stress on the body than traditional methods require. Moving slowly eliminates momentum and force, which protects the joints from too much stress. Even people recovering from an injury or who have some chronic issues can still work out using this method. Strength training and osteoporosis do not repel each other – just 30 minutes, twice a week, and you could be on your way to preventing, or even reversing crippling bone loss.

The personal trainers at Loyalty Fitness realize that super-slow strength training has bone benefits that extend far beyond traditional weight-bearing exercises. Strength training targets the bones of the hips, shins, and wrists, which – let’s face it – are the parts most likely to break if we were to fall. Resistance workouts enhance strength and that feeling of being stable on your feet. That kind of coordination comes with a kind of confidence that also helps reduce falls.

We all want to live longer and healthier lives, we have some control over how our body is going to feel as we get older. Loyalty Fitness can help with the exercise and nutrition portion. You don’t have to fear strength training and osteoporosis. Contact Loyalty Fitness today to start your journey to building better bone density! We offer personal training at two locations—Syosset, NY or Greenwich, CT, and we also offer virtual personal training!

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