Osteoporosis, which is defined as low bone density, can become a serious condition for middle aged and elderly individuals. I recently attended a seminar at which one of the speakers stated that falls are now the number one reason elderly people end up in the nursing home or hospital. This is a sad statistic, and it is due to people having less muscle mass and bone strength and density as they age.
According to the National Osteoporosis Foundation, 10 million people in the US suffer from osteoporosis and 34 million are at risk due to low bone density.
Research has found that one of the best ways to improve bone density and muscle mass is through resistance training. Resistance training provides a stimulus for muscles to grow, which will help protect our joints, and for bones to thicken so they will be less likely to fracture.
Even if you are fairly young, you can prepare for future declines in bone density and muscle mass by building these up now. At a younger age, you are more easily able to add muscle and increase bone strength so now is a great time to pick up resistance training.
Resistance training is also beneficial in improving a person’s balance so they are less likely to fall.
I want to end by saying that not all forms of resistance training provide the benefits mentioned above. Research has shown that there must be a sufficient amount of intensity (weight used) and progressive overload (continual increases in weights and/or reps performed) to stimulate bone density and muscle mass. Therefore, it is important to have a sound program in place that progresses you at a reasonable pace while keeping you injury free.
This is exactly what we focus on at IFAST. We work with individuals of all ages and all our programs include some type of resistance training that progress individuals at a safe and appropriate pace. So if you are new to resistance training or need help in finding a good program and coach then check out our website HERE.
Now go get those bones strong!
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