Morgan Walker B.S., ACSM EP-C
Past the age of 40 years, small amounts of bone mineral density (BMD) are lost each year. Even though the disease affects both genders, the lesser bone mass and accelerated loss of BMD following menopause cause women to be prone to osteoporosis.1 Proper mineral supplementation and/or pharmacotherapy is often the first step physicians take to minimize bone loss in their clients. Exercise rehabilitation for these clients is also part of the prescription.
Resistance training that places an overload on the spine stimulates osteoblast activity within bones. Osteoblasts are the cells responsible for creating bone tissue. Spinal overload exercises are those where core stabilization is necessary (standing and overhead exercises). With these in mind, more details on the FITT(frequency, intensity, time, and type) Principle for Osteoporosis are in the table below.
Training Type
|
Frequency
|
Intensity
|
Time
|
Aerobic
|
5 d/wk
|
Moderate 11-13 on RPE Scale
|
Accumulate 30 min/d
|
Resistance
|
2 d/wk
|
15 reps of 8-10 exercises
|
1-2 sets or 30-60 minutes
|
Range of Motion
|
5-7 d/wk
|
Stretch to maximal ROM without pain
|
15-20 minutes
|
Training not only increases bone mass, it improves muscle strength and flexibility which decreases likelihood of falling. For these reasons, exercise rehabilitation for people with osteoporosis is the best course of action. Exercise physiologists must understand which resistance training methods help build BMD while keeping the client safe.
References
This was a good and informative blog. I think it is important for people to understand that lifting weights isn't just to get big but can be beneficial for healthy lifestyle.
ReplyDeleteI really enjoyed the information you provided in your blog. Lifting weights contributes to a healthy lifestyle.
ReplyDeleteI was able to overcome senile dementia via a complete naturopathic process.
ReplyDeleteAbout two years ago, when I was 56, I started feeling foggy and had occasional memory lapses. My wife, Mary, started to notice it, too, but I also have hearing issues so she thought that was the problem. My memory worsened very gradually over the years, and we lived with it, compensating as needed. I became less social. After some months thereafter, it got to the point where we couldn’t keep making excuses or ignoring it. I had gone from doing our grocery shopping without a list to going with a list, to having the list but not buying what was on it.
Mary went online to do some research, and it was during this process we had been fortunate enough to come across Dr. Utu Herbal Cure: an African herbalist and witch doctor whose professional works had majored on the eradication of certain viral conditions, especially dementia, ( improving the memory capacity positively), via a traditional, naturopathic process and distinguished diet plan. It was by the administration of this herbal specialist that I had been able to improve my condition for better. So to say, the encounter with the above-mentioned herbal practitioner was the first time we ever heard there was something that possibly can be done to improve my memory functionality.
By the existence of such an encounter, I was able to learn of the new approach by which this herbalist successfully treated dementia conditions, which included a distinguished herbal therapy and lifestyle changes of which I had undergone to a tremendous, positive effect.
It was after the completion of the herbal therapy I had started to experience a great deal of cognitive improvement when it came to rational decision making.
In brief, I was able to go through the dreadful hollows of senile dementia without any further hazardous damage to my health condition, and within a short period. Had it not been for the support of my wife, of whom had encouraged me to undergo the above-mentioned therapy and that of the herbal practitioner of whom now happens to be benefactor - I would have been long exposed to the further perils of this condition and of which had been apt to result to a calamitous end.
I would also wish for the same positiveness upon patients who may happen to be suffering from this debilitating disease, and would warmly beseech them to find a confidant like this herbal specialist with whose professional service I was able to attain a divine recovery.
For additional information about this African traditional cure for Alzheimer's illness; feel free to contact Dr. Utu directly via email: drutuherbalcure@gmail.com