For years, health professionals have prescribed aerobic exercise to all groups of people because of the health benefits. Less common has been the prescription of strength training, or resistance training, for the same groups. It was widely believed and accepted that strength training could have potential negative effects on certain populations including prepubescent children, as well as the elderly. Strength training is now being prescribed across the board to everyone because of the health benefits.
Osteoporosis
Osteoporosis is a degenerative and systemic condition of the skeletal system. It is characterized by a loss of bone mass over time, throughout the body. It is more prevalent in women and is affecting more than 10 million Americans. According to the American College of Sports Medicine, one out of every two women older than 50 will experience an osteoporosis-related fracture some time in her life. Its effects are debilitating and decrease the independence, mobility and quality of life for millions of aging seniors.
Dietary Supplementation
One way to combat the loss of bone density is through the monitored use of nutritional and dietary supplementation. Calcium and Aledronate are common supplements to assist in the prevention of bone density loss, and post-menopausal women routinely use hormone replacement to help as well. Although supplementation does have a positive effect in combating osteoporosis, it is small when compared with the benefits associated with resistance training.
Preventing Bone Loss
As part of bone's normal formation process, the tissue essentially recycles by forming, reabsorbing and rebuilding. After growth into adulthood, the body absorbs more than it rebuilds, and thus it is the body's natural response to decrease the overall density of the bone tissue. Without resistance training, the body accelerates to symptoms of osteoporosis.
Increasing Bone Density
Many studies demonstrate resistance training's ability to increase bone density and stop bone loss. Much of the research shows that it is especially true for spinal bone density. According to research by Weingart and Kravitz in their published paper titled "Resistance Training and Bone Mass," resistance training programs increased the spinal bone mass of postmenopausal women by nine percent, and those who didn't use resistance training experienced a loss in bone density. It is important to remember that a small amount of training elicits great gains in bone density, and you do not need to use resistance training every day.
Clinical Applications
As discussed above, resistance training is effective in increasing bone density, and also preventing bone loss throughout the duration of the training program. Resistance training directly impacts the specific bones to which the muscles that are being worked are attached, so it is important to use a whole-body approach in resistance training. If the loss of bone mass density affects those older than 40, especially post-menopausal women, a proper resistance training program could slow or even halt it. They would be able to continue with activities to live a higher quality of life, and without the risks of bone loss and osteoporosis. Occasionally, for athletes who have had a period of rest due to injury, it's important to be educated on the effects of non weight-bearing exercise, in order to take adequate precautions, and use a resistance training program to rebuild muscle strength, as well as bone mass in a progressive manner.
References
- Curtin School of Physiotherapy: Resistance Training is Essential to Stop the Progression of, or Reverse, Osteoporosis!
- University of New Mexico: Resistance Training and Bone Mass
- InfoAging.org: Resistance Training and Aging
- Medicine and Science in Sport and Exercise: The Effects of Resistance Training on Bone Density
