Importance of resisitance training to stave off Osteoperosis

I know most of us know the importance of resistance exercises but there are some of us who still think it's something they can rationalize as unimportant. The following article may help convert some of the non-believers or old dogs (who need to learn new tricks) into believers. Exercise, osteopenia and men Published: Wednesday, 17-Oct-2007 Men's Health News According to the National Osteoporosis Foundation, osteoporosis affects more than 2 million men in the United States and nearly 12 million more have osteopenia - clinically significant low bone density that is less severe than osteoporosis. Now, a new study from the University of Missouri-Columbia has found that men engaging predominantly in low-impact forms of exercise have an increased incidence of osteopenia-a condition resulting in two times the risk of bone fracture. "Unfortunately, some individuals who believe they are doing everything right in terms of their health might be surprised and upset by our finding," said Pamela Hinton, an associate professor of nutritional sciences in MU's College of Human Environmental Sciences, who co-authored the study. "We believe, however, that these results will ultimately serve as education and motivation for these people." Hinton said the effects of osteopenia can be mitigated by integration of weight-bearing activities into the lifestyle of active individuals. Studies in pre- and post-menopausal women suggest that bone mineral density will increase 2 percent to 3 percent after six months of resistance training three times per week. Small changes in bone density translate into much larger changes in bone strength-a 1 percent increase in bone density reduces the risk of fracture by up to 5 percent. "Regular, non-weight-bearing activities, such as swimming and cycling are effective measures for preventing the leading risk factors for death and disability in our society," Hinton said. "But the results of this study suggest that regular weight-bearing activities, such as running, jogging, or rope jumping, are important for the maintenance of healthy bones." The researchers measured bone mineral density in 43 competitive male cyclists and runners ages 20 to 59. Findings of the study included: The cyclists had significantly lower bone mineral density of the whole body, especially of the lumbar spine, compared to runners. 63 percent of the cyclists had osteopenia of the spine or hip compared with 19 percent of the runners. Cyclists were seven-times more likely to have osteopenia of the spine than the runners. Background facts: The risk of fracture is increased approximately two-fold in osteopenic individuals and five-fold in people with osteopenia. Low bone density in males often remains undiagnosed and inadequately treated and, after suffering a fracture, men are less likely to receive follow-up care than women. Risk factors for osteoporosis in men are similar to those identified in women: family history, age, low body weight, smoking, excessive alcohol consumption, inadequate calcium or vitamin D intake, low reproductive hormone levels, physical inactivity, and disease or medication affecting bone metabolism. http://www.missouri.edu/ I believe a series of 14 exercises, done at least three times a week will help your swimming and improve / maintain strength. It takes almost an hour to do all of them but if you perform them 6 times a week you can divide them up and reduce the time you spend in the weight room per day. Abs / Back Bicep/Triceps Military/Pull-downs -Lats Quads/Hams Chest/Upper back - Rows Rotator / Core - Stretch Cords Calves - Soleus / Dorsi-Pantar Flextion The following website will show you many different ways on how to do them www.exrx.net/.../Directory.html You will get out what you put in. When exercises are done correctly, you will develop a muscle structure that helps prevent injury. There’s no easy road to keeping and improving strength but it’s vital to maintain the quality of life all of us deserve. Good luck, Coach T.