Lifting to Prevent Osteoporosis

[aveggiegirl]

Hi Cathe,

One of the reasons I lift weights is to prevent osteoporosis. Am I better off lifting heavy to prevent this disease or will I still benefit from using lighter weights during endurance workouts? I enjoy both types of lifting and I usually complete the rotations that you make for us.

Thanks Cathe!

 

[FiddleFit]

Excellent question! I'm looking forward to hearing Cathe's advice on this, too.

 

[SunKissed]

No you don't have to lift heavy weight, it wouldn't hurt, but you don't have to. All you need is weight bearing exercises, walking is considered weight bearing. Make sure you are getting enough calcium and vitamin d. Diet and exercise are cruical to preventing this problem. Strontium helps too. It happens when you have more bone destroying cells than bone building cells in you body. You need to balance your acid and alkaline foods. Eat your fruits and veggies too, along with proteins and whole grains.

 

[JennyBear]

I saw a discussion on a TV show recently where they were suggesting that the science behind weight bearing exercise preventing bone loss is a bit iffy. They were saying that there is some evidence that weight bearing exercise can increase bone mass but you have to be gaining weight / be in a calorie surplus for this to happen. If you are losing weight / in a calorie deficit the weight bearing exercise will not prevent bone loss.

-just paraphrasing what I heard ... do your own due diligence of course.

 

[FiddleFit]

JennyBear,

Thanks for chiming in! What you said is very interesting. I've been trying to look into this for a friend, and am surprised at the lack of clear information there is. All of the recommendations are so general. What tv show were you watching?