Weight training and bone density

To main­tain and rebuild bone den­si­ty, it’s not enough to take your cal­ci­um sup­ple­ments and enjoy the occa­sion­al walk around the block for fit­ness.  You’ve got to include reg­u­lar weight train­ing.

Here’s the link to the orig­i­nal research.

This pro­gram of twice week­ly weight train­ing result­ed in the growth of added bone in post-menopausal women.  A com­bi­na­tion of dif­fer­ent weight-train­ing exer­cis­es was used: squats, bench press, over­head press, pull ups, and more.

To put this strat­e­gy into action for your­self, call me at 212–400-9663 or con­sult a fit­ness train­er.

First, you’ll make sure your pat­tern of align­ment and body con­trol is intact so you can per­form each lift safe­ly.

Next, you’ll deter­mine your one-rep­e­ti­tion max­i­mum for each exer­cise.  That’s the heav­i­est weight you can use and per­form the exer­cise just once.  Then you’ll use 80–85% of your one-rep­e­ti­tion max­i­mum weight, and per­form 5 sets of 5 rep­e­ti­tions for each exer­cise.

Give your­self plen­ty of rest between exer­cise ses­sions.  And you may want to divide your exer­cis­es into two or more groups, per­form­ing only half on one day and the oth­er half in a day or two.

Over time, you’ll retest to see if your one-rep­e­ti­tion max­i­mum weight has increased, and then you’ll increase the resis­tance you use accord­ing­ly.


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About Ronald Lavine, D.C.

Dr. Lavine has more than thirty years' experience helping patients alleviate pain and restore health using diverse, scientifically-based manual therapy and therapeutic exercise and alignment methods. His website, askdrlavine.com, provides more information about his approach. Please contact him at drlavine@yourbodyofknowledge.com or at 212-400-9663.
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