Stronger Bones, Stronger You: The Power of Strength Training Against Osteoporosis
Well, buckle up because I want to teach you something – that’s right, we’re diving deep into how strength training can be a game-changer, especially for women who pump iron!
When it comes to strength training, doing it the right way is key – think big compound movements that work multiple muscle groups at once. Now, let’s talk bones. Strength training throws your bones into the spotlight by subjecting them to mechanical stress, which is like a wakeup call for bone remodeling. This process is all about breaking down old bone tissue (resorption) and building up new, stronger bone tissue (formation).
Picture this: you’re hitting those weights (proper form, of course), and your bones are loving it. The mechanical stress from your killer workout creates micro-damage (the good kind) in your bones, setting off a chain reaction. Cue the osteoblasts – these superheroes of bone formation kick into gear, synthesizing new bone tissue like there’s no tomorrow.
The result? Increased bone mineral density and overall bone strength, which is a total win for anyone dealing with osteopenia or osteoporosis.
But wait, there’s more!
Strength training isn’t just about toned muscles – it’s also your ticket to improved muscle strength and coordination. Those strong muscles? They’re like bodyguards for your bones, reducing the risk of slips, trips, and fractures. And let’s face it, as we age (hello, menopause), hormonal changes can throw our bones for a loop, making us more susceptible to osteoporosis. That’s where strength training swoops in to save the day.
Here’s the science bit: strength training triggers the release of growth factors and hormones like growth hormone and insulin-like growth factor-1 (IGF-1), which are like VIPs in bone metabolism and remodeling. These rock stars stimulate bone formation and repair, giving your skeletal system the TLC it deserves.
What did we do with Paula to accomplish this? We set out on a 3x a week strength training program. Each workout only lasted 30 minutes but each one was effective. Not only did Paula bone density improved but she gained more strength, improved her other health markers, she even lost fat without even trying!
So, what’s the bottom line?
Strength training isn’t just about flexing in the mirror – it’s about building stronger bones and boosting bone mineral density. By making strength training (aim for 2-4 sessions per week) a staple in your fitness routine, you’re not just preventing bone loss and dodging osteoporosis – you’re setting yourself up for a lifetime of strong, resilient bones.
If you are like Paula and want to do something about your osteopenia or osteoporosis we have two convenient locations for long island natives.
East Meadow- 514a East Meadow Ave
Massapequa- 4150c Merrick Road
If you are ready to make a change fill out the form below and one of our coaches will get back to you!
Spots in our program are filling up fast so act fast!
