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RE: Exercise and osteoporosis

AnneB — Tue, 23 Feb 2010 12:17:37 GMT

[quote][b]manchesterbella (23/02/2010)[/b][hr]there are a few entries in the forum about slow weight training - doing exercises alowly with weights that limit you to about 8 reps. if you haven;t done weights before I would suggest some sessions with a personal trainer to get you in the swing - this is because it is easy to do weights incorrectly[/quote]

Slow weight training, called SuperSlow, involves lifting weights at approximately 10 seconds raise and 10 seconds lower and to do this to [b]complete failure[/b] within 3 to 5 reps. If you can carry on to 8 reps that means that either you are doing the technique incorrectly or the weight you are lifting is too light. Please read this: SuperSlow weight lifting for Osteoporosis

It's imperative to get a good weight trainer and good info on this technique, eg Frederick Hahn's book. You can get an exercise referral to a gym from your GP.

Anne

RE: Exercise and osteoporosis

manchesterbella — Tue, 23 Feb 2010 10:32:28 GMT

a few afterthoughts

Pilates has an addiitional benefit which is it focuses on core strength, making it less likely you will fall. you'd have to do 2 or 3 classes a week to build this unless you already have good core stability. Core stability is about the girdle of muscles around and within the abdomen and lumber region that we are meant to utilise in all our activities but often don't. lower back pain can be caused or exacerbated by poor core stability. Yoga has similar benefits. Ashtanga yoga is also brilliant for building strength.

there are a few entries in the forum about power plates (the vibrating machines), suggesting that they would be a good way to go. the idea is that 10 minute workout on one of these is as effective as a full workout - with the addiitonal benefit that the vibrating is good for the bones -machines like these were used by astronauts to slow bone thinning. you can buy cheap ones on shopping telly but i would stick to a power plate like you find in gyms as they have the best spec.

running/jogging/walking is a good idea because the motion movement stresses the bones (sounds bad but actually good!)

swimming is a waste of time for bones as it is non weight-bearing.

there are a few entries in the forum about slow weight training - doing exercises alowly with weights that limit you to about 8 reps. if you haven;t done weights before I would suggest some sessions with a personal trainer to get you in the swing - this is because it is easy to do weights incorrectly

RE: Exercise and osteoporosis

manchesterbella — Mon, 22 Feb 2010 23:06:00 GMT

I am 49 and have just been diagnosed as osteopenic as a result of going through a surgical menopause at 45. My bone density was normal then, so it has been a shock to discover how quickly density can drop. I am taking Natecal (Calcium and Vit D) tabs and like you have been advised to do weight bearing exercise.

I would think that Pilates qualifies, as it involves you lifting your body weight in a lot of the postures. But it's quite a passive form of exercise at times. I think it would be advisable to also do some weights work too. Jogging and walking is also meant to be good, because you are lugging your body weight around. I have also read recently that power plate exercises are good for bone density protection - many gyms have these machines now - they vibrate your body while you do standard exercises like squats and lunges.

I think the key is regularity and frequency - you need to be exercising several days a week and keep it up over time. to motivate myself, i think of exercise as health protecting. i try the same line of thought with alcohol as I am partial to the odd glass of wine!