Women, Weight Training, and Osteoporosis
50 percent of women in the US will experience some type of bone loss over the age of
55. We all hear of osteoporosis, see the ads for medication on TV and see some older relatives and neighbors with the “ hunch back” that often comes with aging. Up close osteoporosis is a painful, scary , debilitating and sometimes fatal disease. 35 percent of women who break a hip will die afterwards. Anorexics and people with severe vitamin D deficiencies can have bone loss. Men can suffer from osteoporosis too.
In most cases , we can all keep our bone density as we age. Bones can stay strong with just a little extra care. The best way to keep our bone density is to stay active. A sedentary life style is a huge contributor to bone loss. Resistance training is the best way to keep bones strong, proper nutrition can also help.
Resistance training is any type of activity that makes your muscles work against a fixed point of resistance. Yoga , Pilates , push ups , calisthenics exercises with exercise bands and weight lifting are all resistance training and all help build bones. Yoga and Pilates can be done every day, Weight training , calisthenics, and reistabands exercises can be preformed 2-4 times a week.
Resistance training stimulates the bones. The tendons pull on your bones when you perform any kind of resistance training. This tells cells is your bones to produce more bone cells there fore maintaining and rebuilding bone density. One can even rebuild weak bones with a doctor’s approval and some properly done resistance training. Make sure you have a doctor’s permission and go to a professional exercise instructor before taking on any type of exercise if you already have osteoporosis. If your bones are just starting to loose density get to the gym as soon as you can and start and exercise program.
Look for tips on nutrition, exercise and bone density all week on this blog.
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Hey guys, what can you use on your skin to get rid of marks??
[Flash 10 is required to watch video.]Video Blog - 12 / 06 / 11
Just another simple blog. Just letting you know what I’m up to and a short discussion of the book i’m reading ‘Run Your Butt Off’.
Hope you’re all great! Now… F1 TIME!!!
Carb + protein snack :)
God, I waited long enough to tell you guys, huh? Sorry, I was pretty preoccupied this week. Anyway, here it is:
I’m training for a 10k this summer!
This is a big deal for me… i’m really excited about it. Not so much because I think it will be a huge challenge. I know I can already run over 4 miles, so adding the extra 2 miles+change won’t be really really difficult.
Mainly I’m excited about it because it’s going to be a step closer towards some other big goals I have: one day running a half and full marathon. I’m so excited to become a better runner and to learn a lot!
I’m actually going to be training by myself… I looked for a training group, but I couldn’t find any! :( But I found a training schedule online, so I’m using that. It’s 8 weeks long and then the race will be in August. I, of course, will keep you guys updated every step of the way!!!
So it looks like from here on I’ll be taking record of every piece of food I put into my mouth. I’m fed up of having headaches ruin so many of my days. I’m almost in tears right now, only that crying makes it worse. It has taken twenty-six days of water fasting and nine days of returning to food for me to realize that my diet need some serious altering.
It doesn’t exactly make sense when you go twenty-six days with nothing but water and there’s no headache but as soon as you return to eating the severe headaches reappear. I started eating Saturday, had a headache on Monday, one on Wednesday, another Friday, yet another one yesterday, and now a major one on Sunday. Major as in where my right nostril burns and itches non-stop, my right eye is on fire and just wont stop running water, and it feels like liquid is draining from the right hemisphere of my brain, down my right ear, and then down the back of my neck. And it’s always on the right side.
Too often I get this discomfort, too rarely I don’t, and really and truly I don’t want to be sliding Excedrin down my throat for the rest of my life. So take this as starting tomorrow morning, I’ll be taking note of every single thing I consume, including the most accurate measurement of water in ounces.
Because I don’t deserve this…
How to diagnose intra cerebral hemorrhage. http://dld.bz/r4rn health
“Chiropractic is a health care discipline which emphasizes the inherent recuperative power of the body to heal itself without the use of drugs or surgery.”
