FITNESS
In a hinged position, Sharon pulls the barbell to her body, aiming for just above the navel. Her posterior chain is activated as she holds this form for a bent-over row exercise, and is targeting her back, biceps, and core muscles.
BUILD STRONGER BONES By AMANDA ROHDE Photography By JOEL RINER It’s not too late to
W hen you’re young, most physical activity is a breeze. You play on sports teams, you have PE during school hours, you spend hours en- gaged in physical activities or hob- bies. Even if you’re not into sports or a gym routine, in your 20s, 30s, and maybe even early 40s, your bone density is at its peak. This varies by person and degree of health and lifestyle, but as you age your bone density decreases. Around 50, bone breakdown out- paces bone formation. Low bone mass and deterioration of bone tissue (osteopenia and osteoporo- sis) stunt and limit one’s activity. Menopausal women are at greater risk of these health issues. There is a solution: resistance training and protein. >> Resistance training
is brought up frequently. Older cli- ents wonder whether resistance training or protein could truly com- bat their decline in bone density. I train a woman in her early 70s. When I met her, she told me her bone density numbers were very low and that she sees a doctor who routinely monitors her bone densi- ty. This is a woman who has lived a very active lifestyle that consist- ed of marathons and still includes hiking. She didn’t see how resis- tance exercise could be any better than the aerobic exercise she’s al- ways done. So I asked her to let me show her the difference. We started by evaluating her nutrition. Her protein intake was minimal at less than 20 grams a day. I had her increase it. We met twice weekly for resis- tance training, 30 minutes each
Resistance training is aimed at increasing muscular strength and endurance. It involves exercising muscles in the form of resistance such as using weights, bands or even bodyweight while working against gravity. Resistance training … • Increases bone density • Stimulates bone-forming cells • Puts stress on bones to promote denser bone tissue • Helps offset age-related decline in bone mass >> Consuming protein Adding protein to the mix is a must. As the building blocks of your muscle, protein … • Repairs muscle tissue • Builds muscles • Promotes proper organ function As a personal trainer, bone mass
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