Exercising regularly plays a vital role in improving or maintaining your bone density. This exercise also increases the strength, size and capacity of the muscles. However, the exercise regimen must be regular so that it benefits you. To make bones stronger, there must be some extra strain or impact placed on them. This means you need to perform specific exercises to achieve proper bone health.
Why You Need to Exercise through Life
The goals of exercising for our bone health changes in life from time to time. You build bone health in childhood right through adolescence. You optimize this bone density and maintain it through the teen and mid-adulthood years. During your adulthood, you only work to reduce bone loss. This point is also when youaddress the risk factors for falls, and improving your walking ability.
After you hit 40 years, you start losing bone density at a rate of 1 percent per year. At this rate, you only need a few years to end up with osteoporosis. Studies have shown that you can reduce the loss of bone by performing weight-bearing exercises.
Understanding Weight-Bearing Exercises
These are activities that place some strain on the bones to stimulate the growth of calcium and stimulate the bone-forming cells to become active. The stimulation of bone growth is site specific, meaning when you run, the weight predominantly goes to the legs and hips. Therefore, you get improved bone density in these areas and not the whole body.
The more the strain on the bones, the greater the benefit you achieve. Let us look at some of the exercises and how they are rated:
- Top on the list: weight lifting, running, climbing, and hiking.
- Average impact: walking, cardio exercises.
However, the lines that differentiate these exercises aren’t clear cut. The way you execute them is wat determines the results. So, how do you execute these exercises?
The Shorter the Better
To get maximum benefits from your weight-bearing exercises, you need to divide up the exercise into short bouts. Go for short bouts of between 15 and 20 minutes. Additionally, don’t stick to a single exercise the whole time, vary them session after session or day after day.
Make It Progressively Harder
To get noticeable results for your efforts, make sure the exercises become progressively harder. If you are doing ten 15 minutes each session, add five minutes after two weeks to make it harder. If you are doing hiking, then increase the incline.
If you started off slowly, you need to increase the pace. This is true for jogging or walking exercises. A fast paced workout will do more for your bones as compared to a leisurely pace.
Go For a Well-rounded Strength-Training Program
Don’t go for a specific regimen because this will only benefit the targeted body part. By contrast, utilizing a well-rounded training regimen that targets all the muscles of your body will also benefit all the bones, including those of the spine, hips, wrists and more. These are the sites on your body that are more likely to fracture.
The Right Equipment
Many people shy away from performing weight-bearing exercises because they don’t know where to start. If you lead a busy life, you might find it hard to get out and exercise, which leaves you with one of the best options for building bone density indoors – the elliptical trainer. You can get the right trainer by heading to Indoor Ellipticals today.
Fitness experts attest to the fact that the elliptical trainer is the best option for performing weight bearing exercises. As you push down on the pedals, you get to use the lower part of your body – muscles and bones to push the pedal forward. As you push forward with the hands, the muscles in your shoulders and upper body become involved as well.
Features of Elliptical Machines
You can monitor your performance by using the calorie counting features of the elliptical machine. This helps you monitor your target and work towards it. Another feature is the heartrate monitor, which helps you know when to increase the pace or slow down.
You can choose to increase the resistant to mimic moving uphill or downhill. The variable inclines help you work on various muscle groups. You can simulate jogging, running or skiing using these machines.
You can make your bones strong and avoid falling by performing weight-bearing exercises using the elliptical trainer. Make sure you follow the right regimen and use the right equipment for perfect results.