Osteoporosis Training

When people get older, bones often get weaker as a consequence of changes in hormonal regulation caused by aging and/or menopause. Especially in women osteoporosis, as this process is called, can pose large problems. It increases the risk of bone fractures when people fall.

Fortunately osteoporosis can be prevented to a large extent or countered by means of an effective training. Similar to muscle tissue, bone adapts to external forces. So to increase bone strength and improve bone tissue quality it is necessary to increase the amount of force exerted on the bones in daily life.

Running is reasonably effective, to improve bone density, especially for the bones in the legs, but resistance exercise has better effects. Resistance exercise at the right intensity and with the right exercises can exert force on most bones, making them all stronger, instead of just the legs. A good training intensity to start with is a resistance with which 15-20 repetitions can be performed. This is a lower intensity, but since the bones are not as strong as they should be and bone tissue adapts a little slower than muscle tissue it is better to take it slow and increase intensity not too quickly.

After 2 months of regular training, training intensity can be increased to a resistance with which 12-15 repetitions can be performed, later 10-12 repetitions with corresponding resistance are recommended for optimal loading of the bones. When performed regularly, osteoporosis can be prevented, slowed down or even reversed.