The strength training principles to prevent osteopenia or if diagnosed with osteopenia is different than the principles if diagnosed wtih ostepenia. Knowing your condition before proceeding is essential.
Osteopenia Prevention/Osteopenia Diagnosis
Light vs Heavy Weights
- Use heavy weight that can be performed for 6-8 repetitions.
* It is important to build a base of lighter weights higher reps before performing with heavier weights. Injury can occur if one does not progress appropriately to the more beneficial bone building heavier weights and low repetitions.
Machines Vs. Free Weights
- Use free weight exercises that tax the muscles of the legs and spine and places the spine in a position where it must stabilize while performing each exercise.
*Think of most machine exercises as a way to build your base of conditioning prior to performing bone building free weight routines.
Plyometrics
(Plyometric exercises refers to specialized jumping exercises that use forceful muscular contractions designed to increase muscular strength, power, and bone mass).
- The forcefulness of the takeoffs and landings in plyometric exercises make it extremely beneficial to building bone density. It includes such activities as jumping off a platform, cone hops, split jumps, and hopping on one foot progressions.
*Injury occurs if surrounding muscles around joints has not been strengthened adequately through a progressive overload program of machine weights and free weights prior to engaging in plyometrics.
Walking vs Jogging
- Low intensity activities, such as walking impart very low bone loads and are not recommended as an effective strategy for the prevention of osteoporosis. Jogging imparts maximum stress on the bones and can be used effectively to build bone density especially in the hips and spine (Bassey and Ramsdale, 1998; Bassey et al., 1998; Heikkinen et al., 2007).
*Running can be implemented with walking. The use of walk - jog intervals if implemented correctly and with non weight bearing cardiovascular activities such as elliptical trainers, bicycles and swimming, can be used effectively to balance other training goals while decreasing chances for wear and tear injuries.
Likelihood of reversing osteopenia combined with optimal nutrition is very high.
Osteoporosis Diagnosis
Light vs Heavy Weights
- Use light weight that can be performed in 12 - 15 repetitions.
*Building a base of strength through machine weights is recommended. Keep rep range in the 12-15 range. Heavy weights are not recommended. Perform upper and lower body exercises.
Machines vs Free Weights
- Free weight training that emphasizes better balance and coordination while strengthening the upper and lower body parts are recommended after conditioning machine weight phase.
- Body weight resistance exercises may also be useful . Exercise sessions should begin with an 8- 15 minute warm- up of gentle stretching and range of motion exercises, followed by 5-10 minutes of aerobic activity at 60-75 percent maximum heart rate ( Beck and Snow, 2003).
*Emphasis should be on exercises that help reduce likelihood of falls. A regular walking program combined with flexibility exercises and resistance training that targets better balance and upper and lower body strength should reduce fall risk.
Plyometrics
- Not recommended.
* Jumping, deep forward trunk flexion exercises such as rowing, toe touches and full sit ups are not recommended as well.
Walking vs Jogging
- Walking is recommended. Jogging is not. (Beck and Snow, 2003).
*Emphasis should be placed on progressing walking to the point where one may complete a full cardiovascular workout ( 20- 30 minutes) while maintaining the most upright posture for the individual.
Likelihood of reversing osteoporosis is low
Major emphasis is on conditioning individual to decrease chance of debillitating fall.
The Key to Healthy Bones
Research suggests that gains in bone density achieved later in life are reversible if the exercises are stopped and that the key to good bone health involves optimal nutrition, continued bone loading exercise and medications if necessary.
Kim Miller - Kim Miller has been in the health field her entire adult life. As a full time freelance personal trainer and wellness coach she has ...
