Not many years ago many ladies had misunderstandings about working out, especially when it pertained to strength training likewise referred to as weight lifting. They thought lifting weights would trigger them to develop bulky muscles. Well, that concept is changing today as women are beginning to realize the benefits of strength training to their total health and wellness specifically when it concerns preventing osteoporosis and low bone density.
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Osteoporosis is a degenerative disease of the skeletal system characterized by gradual loss of bone mineral density that leads to fragile bones and an increased risk of fractures. According to the National Osteoporosis Foundation, 10 million Americans probably have osteoporosis, and another 24 million have low bone density or a condition called osteopenia which puts them at a high risk for developing the disease.
An intriguing reality that most people don’t know is that the conditions of their bones basically parallels the conditions of their muscles. Hence, weak muscles are connected with weak bones and strong muscles are related to strong bones. For that reason, osteoporosis is a condition that can be significantly mitigated by strength training.
Strength training is the most reliable method to develop muscle size and strength. As muscles end up being stronger in action to weight lifting, bones also improve in strength. Research study that has examined this connection show that strength training can assist maintain or increase bone mineral density in both males and females over the age of 50. More importantly, studies have actually revealed significant boosts in bone mineral density at the spinal column and the neck of the femur which is are common areas of fractures in older grownups.
Results from a Tufts University study involving ladies ages 50 to 70 who engaged in a complete year of strength training revealed a 1 percent boost in bone mineral density in the lumbar spine and femoral neck, whereas those who did not train experienced a 2 percent decrease. Also, the women who strength trained experienced a 3 pound increase in muscle while those who did not lost 1 pound of muscle.
As you can see, there is convincing proof that strength training can produce favorable modifications in bone mineral density that help supply some degree of defense from osteoporosis. Exercise experts advise that you raise weights two to three times every week where you concentrate on the significant muscle groups of your upper, and lower body for ideal results. So, if you want to have strong bones deal with establishing strong muscles.
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