Osteoporosis Exercise | Choose the Right Exercise | Part 3

Author: Margaret Martin

Hi, welcome back to MelioGuide. I'm Margaret Martin and today we're gonna cover the key principles that we need when it comes to strength training and building bone. When I look at studies that do a large analysis of all the different research on bone building, these are called meta-analysis, and what they found is that there are four key principles that are important for building bone. One of the first ones is that exercise needs to be site specific. By that I mean that if you wanna build the bones in your arms, you need to stress the muscles in your arms so that the muscles are pulling on the bone, and hence you build bone in the arms, Similarly, if you're wanting to stress the muscles in your hip and the bones in your hips, you need to do exercises that specifically target your hip. Squats, lunges and the whole list of exercises. The second principle that studies have shown needed for bone building is that the weight needs to be heavy. You need to feel challenged when you're lifting that weight.

The third principle is that weight bearing is far more effective than non-weight bearing exercises when it comes to bone building. The fourth principle is that your bones need to be kept on their toes, meaning that if you do the same thing day in day out, you enjoy going to curves, great for the social element but not enough of an altered stimulus for your bones. We don't have enough time in today's tutorial to go into each of the four principles in great detail, but what I'd like to go through right now is the foundation that these principles need to build on. As you know, yoga and Pilates are very popular these days and for good reason. Because they're built on a strong foundation of breathing and activation of your deep abdominals or using your core.

A couple of the key principles that are essential to a bone building program are proper breathing technique, activation of your deep abdominals or incorporating your deep abdominal muscles into an exercise program. Those two elements alone are very essential to the foundation of a strength training program. Well, that's all for today and tomorrow we're gonna be covering the components of a comprehensive exercise program when it comes to osteoporosis and low bone density. Look forward to seeing you tomorrow.

Osteoporosis Exercise | Choose the Right Exercise | Part 3

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