Strength Training and Osteoporosis

[Guest guest]

ricardo barros " <ricardonpwellness@...>

> Last weekend at the strength training post-graduation (lato-senso)

> class at Gama Filho University (Rio de Janeiro,Brazil), one of the

> professors made the following statement:

>

> Strength Training does nothing to prevent or cure osteoporosis.

>

> I would like to hear comments...

** The 1996 Report of the Surgeon General on Physical Activity and Sport

devotes chapter 4 to an extensive review of the current literature

(peer-reviewed journal articles) on the effects of physical activity on

health and disease (>50 A4 single spaced pages):

http://www.cdc.gov/nccdphp/sgr/chap4.htm

Osteoporosis is discussed on pages 130-132. In this section's conclusions

(p.132) there is no statement re the benefits of strength training and

osteoporosis. It does state, " Among women after menopause, physical activity

may protect against the rapid decline in bone mass, but findings are

inconsistent in this regard, and it is unclear whether muscle-strengthening

(resistance) activity may be more effective than endurance activity for this

purpose. "

The only reference to osteoporosis in the chapter 4 summary:

" Findings are highly suggestive that endurance-type physical activity may

reduce the risk of developing obesity, osteoporosis, and depression... " p.149

Chapter 4's conclusion re osteoporosis:

" Osteoporosis

1. Weight-bearing physical activity is essential for normal skeletal

development during childhood and adolescence and for achieving and

maintaining peak bone mass in young adults.

2. It is unclear whether resistance- or endurance-type physical activity

can reduce the accelerated rate of bone loss in postmenopausal women in the

absence of estrogen replacement therapy. "

Dickman.

Dickman BSc (Psych. Hons), DipEd,

PhD Research Student UNSW

Registered Fitness Leader (ACHPER)

Newcastle New Body New Life

43 Bradman Street, town, 2290, Australia.

<nancy.dickman@...>

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Title: Strength Training and Osteoporosis

Word Count: 268

Author: Lynn VanDyke

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Article URL:

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The article is preformatted to 60CPL.

Strength Training and Osteoporosis

Copyright 2005 strength-training-woman.com

Hippocrates once said, " That which is used develops, and

that which is not used wastes away. " I like to believe

that he is talking about strength training and its affect

on osteoporosis. Strength training can be defined as any

activity that places a heavier load on the muscles than it

is typically used to. Osteoporosis is defined as a

decrease in bone mass and density causing bones to become

fragile.

Strength training has been shown to increase bone density.

It has been shown to increase overall strength, balance and

coordination as well. Exercise is one of the best natural

defenses against this disease.

Unfortunately, as we grow older we tend to use our muscles

less and less. This inactivity is costing us. Falls and

broken bones are of major concern to many of us. Strength

training can help reduce the number of serious accidents by

providing a base of strength and balance.

If you already have osteoporosis a weight training program

can still help build bone density. Work with lighter

weights and avoid any motion that involves twisting or

bending forward. Also avoid high impact exercises such as

jumping or running.

If your main goal is to prevent osteoporosis then work with

heavier weights and increase the intensity as you go on.

This will build your bone mass up incrementally.

In either scenario it is best to talk with your doctor or

specialist before starting any strength training or

exercise program. Your doctor will be able to tell you

about any precautions you should take. Hippocrates was

right. If we don't use it, we will lose it.

About the Author:

Lynn VanDyke is the proud owner of

http://www.strength-training-woman.com . She is a

certified personal trainer, yoga instructor and

nutritionist. Her site is quickly becoming a breathe of

fresh air.