07/6/2010

Build your bone strength with resistance training

If you are one of the millions of Americans who suffer from low bone mass, you undoubtedly are aware of things you should do to increase bone-mineral density.

Many of these suggestions, such as increasing the amount of calcium and vitamin D in your diet, embarking on a healthy diet and stopping smoking, are excellent, and they apply even if you have already developed osteoporosis.

Another option for those with low bone density or osteoporosis is a consistent exercise regimen. The purpose of most exercise plans is to reduce the threat of disease, but in this case, the emphasis is not on increasing cardiovascular health.

The idea is to utilize resistance training. Lifting weights, and other types of weight-bearing exercises, can be key to decreasing the problems associated with low bone-mineral density.

The reason is that our bones are made up of active cells that continuously remove old bone and replace it with new bone. Osteoporosis occurs when the cells that make up the new bone are not as strong as the cells they're replacing. If nothing is done, the bone cells become progressively weaker.

Studies have shown that you can get a greater increase in bone-mineral density with resistance training and high-intensity exercise compared to low-intensity exercise. For example, a walking program is great exercise and can be very good for you, but this type of exercise probably won't make your bones stronger.

Don't think that you have to join a gym or work with a personal trainer to do the high-intensity exercise we've been talking about. You can jog, run, jump rope – anything that will cause your bones to absorb pressure that's two or three times your body weight.

You will want to choose weights that are not so heavy that you cannot lift them at all, but ones that you will have to work hard to lift when you try to lift them over and over.

According to Dr. Paulette Chandler of Brigham and Women's Hospital, here are the keys to a good resistance-training program:

• Frequency – two to three days per week, 15 to 30 minutes of training per session, should help decrease the threat of osteoporosis.

• Intensity – Eight to 12 repetitions with weight that cannot be lifted more than 12 times.

• Duration – Complete two or three sets of eight to 12 repetitions of each exercise.

• Progression – Once you can complete more than 12 repetitions, you should increase the weight by about 10 percent.

If you can't make it to a gym, consider using elastic bands. You can even use things that you probably have in your pantry or closet, like a bag of beans or large cans.

You should consult your doctor before beginning any new exercise program, and he or she can design your exercise program with you.

Actually, it's a great idea to consider both weight training and aerobic training (for cardiovascular health) regardless of whether or not you have low bone-mineral density. A consistent exercise program can reduce the threat of many diseases.