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Osteoporosis Treatment Guidelines with Resistance Training
I will discuss the osteoporosis treatment guidelines for resistance training so you can begin benefitting from this effective treatment method and increase bone density!
We know that resistance training is an important part of an osteoporosis workout to improve bone strength. You may be wondering, “What is resistance training and how do I include it in my osteoporosis workout routine?”
Resistance training is an exercise program that uses machines, free weights, body weight exercises or resistance bands to increase strength.
How Much Resistance or Weight Do I Need to Treat Osteoporosis?
Building muscular strength involves using moderate to heavy weight or resistance to stress the muscle.
Did you know that this same stress is applied to your bones?!? This is why strength building resistance training is so important to treat osteoporosis.
Research has shown, the key to strength building resistance training is that the weights or resistance NEED to be moderate to heavy to increase bone density.
This same research shows that bone density increases can be achieved when 3 sets of 8 repetitions are performed with moderate to heavy weight or resistance.
When performing the 8 repetitions, it is important to make sure fatigue or muscle burn is felt in the last 2 to 3 repetitions during EACH set. If no fatigue or muscle burn is achieved during the 8 repetitions, then it is time to increase the resistance or weights for that particular exercise.
To increase bone density and treat osteoporosis, it is CRUCIAL to apply moderate to heavy stress on the muscles and bones in this manner.
How My Program Will Help You!
My comprehensive osteoporosis workout consists of a targeted, specific, at home, resistance training program. My routine will tell you exactly which exercises to do and at what intensity to treat osteoporosis with exercise. This way you can achieve maximum bone density increases!!
I discuss and demonstrate different variations of the resistance band exercises to accommodate a variety of issues and fitness levels! I know one-size does not fit all!
All you need is lightweight and affordable equipment! I will answer ALL of your questions and be here to guide you throughout your entire journey using research-based osteoporosis treatment guidelines!
I want you to have better bone health for life!
One common question I would like to address here is . . .
How do I choose the right resistance band strength?
Research has shown that resistance bands are very effective in building strength when used properly. Therefore, you can get maximum bone density increases in the comfort of your own home!
Resistance bands come in a set of 5 with varying resistance strengths. They have handles that attach for comfort and grip. They also come with a door attachment used to secure the band to a door in your home. Ankle straps for lower body activities are included as well. Here is a link to the resistance bands I used.
I will demonstrate the use of these accessories as we need them in my resistance training program along with my explanation of each specific exercise in detail.
Join now to get my free exercise checklist with the best exercises to help you fight osteoporosis!
FREE PDF CHECKLIST
For now, I want to explain how to choose the right resistance band level.
It is key to achieving maximum bone health benefits to choose a moderate to heavy resistance band strength. So as you get stronger, the bands you choose will change and increase with each exercise.
When you first start out, we will use the lightest band in your set to make sure that you lean proper form. We will not be concerned with resistance strengths the first week. If the lightest band is difficult for you, then use no resistance.
It is IMPERITVE to learn proper form so you can maintain it when resistance is added or increased. Once you feel confident with each exercise and comfortable with the proper form, I want you to choose the band that is the next strength up according to your bands’ manual (or use the lightest band if no band was used to learn proper form).
You will get a feel for which exercises are harder and which exercises are easier for you. Use more resistance with easier exercises and use less resistance with harder exercises.
It is important to keep a journal or worksheet. This way you can log which bands you are using for each set of each exercise. I will have a worksheet for you that follows my osteoporosis workout course so that you can keep track of your current band levels for each session!
THE RULE IS: You want to feel fatigue or muscle burn the last 2 to 3 repetitions in EACH set. Challenge yourself during each set as long as proper form is maintained. Once form is compromised or 6-8 repetitions can’t be performed the resistance is too much. If there is no muscle burn or fatigue during the 8 repetitions, then increase the resistance.
This may mean you perform the first set of an exercise with a harder band to feel a burn, and then decrease the band for the remaining sets. This can even mean using three different bands for each set! This is perfectly acceptable as long as a burn is felt in each set!!
As long as proper form is achieved, don’t be afraid to challenge yourself and feel the burn!!
Muscle soreness may be felt 1-2 days after exercising and this is normal as well. This is a sign of your muscles and bones getting stronger!!
If no soreness is felt but you are challenging yourself and feeling the burn during the exercises, then know your muscles have adapted to the exercises and keep up the good work!
TIP: If debating between two bands, choose the harder one and shoot for 6 repetitions until 8 can be achieved
Body weight exercises
Body weight exercises are resistance exercises that use your body weight against gravity to gain strength. These types of exercises are great for osteoporosis when used properly.
When it comes to body weight exercises, the rule of 3 sets and 8 repetitions is a little more flexible. If muscle burn and fatigue are felt with the body weight exercises at 3 sets and 8 repetitions, the same rule is applied. As you get stronger or if your body weight is not enough to feel a muscle burn, then it is acceptable to do 3 sets and increase the reps to 10.
With some body weight exercises, resistance bands or free weights are added to increase the difficulty. Reps that exceed 10 without muscle burn are not good for strength gains and thus are not challenging enough to increase bone density.
My comprehensive osteoporosis workout program will discuss simple body weight exercises and more advanced body weight exercises.
To sum up . . .
Increase bone density by choosing the right bands, number of repetitions, sets, and correct weekly frequency. There have been many research studies pinpointing osteoporosis treatment guidelines and how to get the greatest bone health benefits from resistance training.
My comprehensive program uses this research to educate you on the ins and outs of a specific osteoporosis workout. I want to teach you a lifelong bone healthy routine that fits easily and affordably into your lifestyle!
FREE STARTER COURSE HERE!
