Individuals looking to protect the health of their bones should consider using heavier weights for optimal strength training exercises. It has been proven that the higher levels of weight training intensity the individual is able to do, an increase is found in the bone density, body composition, balance and strength.
It is always advisable that any individual who starts off with workouts for strength, to begin with lighter weights. Over a period of weeks the individual can progress on to heavier weights. However, it is important to keep in mind that volume will come from the actual weight and not from the amount of repetitions.
In order to perform higher volumes, multiple sets using heavy weights will need to be performed, in order to reach a “two-for-one” better BMD (Bone Mass Density) as well as an improvement in body composition. If the individual is able to start off with lighter weights and then progressed onto heavier weights using repetitions of 10 at least two to three times a week, an improvement in BMD is inevitable.
The positive aspects involved in strength training type exercises for bone health cannot be overemphasized. It has been revealed that the optimum time for any individual to reach a state of “peak bone density” should have been before puberty has been reached. However, it is never too late for anyone to start on a healthy weight training schedule.
For women who are going through a phase of pre-menopause, this is the ultimate time to increase bone density levels. For those who have already reached a stage of menopause, can engage in heavy weight lifting in order to reduce the rate at which bone is lost over time. The right types of resistance exercises are able to slow down these losses and in certain cases even increase bone mass.
In a recent survey, a group of individuals who participated in a test for bone mass density revealed the following: The subjects who followed a progressive type of strength training schedule showed up a gain of 0.9 – 1% BMD. The rest of the participants who did not participate in any exercises showed up a loss in BMD of -1.8 to -2.5%.
In addition, studies have revealed that individuals who follow a program in home exercises at least three times a week that include 8 to 12 strength training exercises as well as 5 to 8 types of balance exercises, show significant improvements in balance and muscle strength compared to individuals who are sedentary.
Beginners to these exercises are advised to begin with around 40 to 50 percent of a one repetition maximum. This allows for the body to gently adapt to the heavier weights. Fatigue should not be reached with the weight and the individual should not go over fifteen repetitions at a time. The exercises should always be conducted in a slow and focused manner in order to yield positive results. It is important to make the necessary provisions to move on to heavier weights as the weeks progress.
