How much weight should you lift? The pink dumbbells in the corner are not going to help your bone density. They may provide some muscular endurance. Some doctors believe that lighter weights and balance-enhancing activities will provide enough stimulus to decrease risk of falls resulting in fractures. Unless you have pain or heavier weights are inaccessible, however, heavier weights are your best bone-protective friend. The higher intensity weight training you can do the greater your strength, balance, body composition and bone density changes will be.
Begin with light weights and progress over a period of weeks to an 8 – 10 repetition maximum program for your major muscle groups. Always bear in mind that high force trumps a high number of low force repetitions when it comes to bone density. If Mary can lift a 10lb dumbbell 10 times and reaches fatigue, she will not receive the same benefit if she instead lifts a 5lb dumbbell 20 times. Volume must come from the weight not from the number of repetitions. Women notoriously have read only half the information… the half that says they need to lift, but must have been multitasking at the time and missed the part about it needing to be intense.
Perform higher volume by performing multiple sets of a heavy weight and reap a two-for-one: better bone mass density (BMD) and more improved body composition. If Mary above began with light weights and progressed to a single set of 10 repetitions 深水埗跌打醫生 at a heavier weight, for her next progression she would add a second, and possibly later a third set. If you have the time to spend and your priority is osteoporosis I would recommend three sets two or three times a week.
The positive influence of resistance training on bone health can’t be overstated. The best time to increase your peak bone density was before you reached puberty. By now you know there’s no use looking back. The time to start is now. If you’re premenopausal you have a chance of adding bone density. If you’re going through menopause your decrease in estrogen may raise your threshold for minimum stress. That is you need to pay more attention to lifting as heavy as you safely can to make a difference. Are you years post menopause? Considerable improvements have been reported. The guarantee is that you are going to lose bone over time. The right resistance exercise can slow those losses and in some cases has shown to increase it.
In one study subjects following a progressive strength training program gained 0.9% – 1% BMD while the non-exercise control group experienced -2.5%- 1.8% BMD loss. Though 0.9% increase may not sound like anything to brag about over coffee, the significance of up to 3.5% difference in BMD between those strength training and those not is quite remarkable.