In medical studies, moving weights quickly has shown greater benefits for bone density, with safety, than training with heavier weights lifted slowly. This is known as "power training" and is a specific form of weight training mostly used by athletes trying to develop powerful movements -- football, baseball and basketball being examples. For bone health, the faster movements seem to provide more bone stimulation than slower, weightier movements. If you want to try this type of training, advice from a competent strength trainer would be wise until you understand the basics of power training.
Bone Loss During Dieting and Weight Loss
Some investigations show that when you lose weight, bone density is also reduced. However, this may be preventable if you do weight-bearing exercise and ensure that you take in the recommended amount of dietary calcium while slimming down. Whether this occurs, and by how much, may differ if you are male or female and at the pre- or post-menopause age.Post-menopausal women who lose weight with diet only (without exercise) and who do not consume adequate dietary calcium seem to be most at risk during this weight loss phase.
Summarizing Weight-Bearing Exercise for Bone Health
Consider these main points.- Most bone growth occurs before the age of 30 in men and women. Childhood and adolescent weight-bearing exercise and a balanced diet are required to maximize bone density in this period.
- Weight-bearing exercise such as weight training, running and jogging, gymnastics, aerobic dance and step and team sports are useful to maintain and prevent bone loss into older age. Swimming, cycling and rowing are not as useful for this purpose although they are good for heart and lung fitness.
- Sufficient dietary calcium, vitamin D and perhaps vitamin k (from green vegetables) are necessary to build strong bones.
- Appropriate exercise not only helps maintain bone density, it also provides muscular strength and balance, which can reduce the occurrence of falls and fractures.
- A balanced diet and weight-bearing exercise should start in childhood and continue into old age to optimize bone density and prevent fractures.
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