RESISTING OSTEOPOROSIS

  • Muscles are renewed through the process of muscle rebuilding which includes both atrophy (shrinking) and hypertrophy (growing). Muscles are either shrinking and fading away or growing and becoming more vibrant and strong.

 

  • Bones are renewed through a similar process.  Bone remodeling invloves resorption - losing minerals and becoming brittle, and formation - gaining density and durability.

  • Staying young and healthy requires that bone formation (gaining density) must at least equal, and in many cases exceed, bone resorption (losing density).  Just as with muscles' hypertrophy (gaining strength) must equal or exceed atrophy (losing strength).

  • Recent research has shown that bone growth is extremely sensitive and responds best to different forms of force loading (strength training or resistance training) in addition to traditional activities like walking and dancing.

  • How do you safely apply force loading on bones like your ribs, clavicle (collar bone), humerus, ulna, radius, pelvis and all the other bones that are not exposed to adequate demands?  The best answer is a Gill's Fitness strength training program.

  • Only through a thorough, full body strength training program is it possible to complete the necessary maintenance to maximize bone health.

  • In addition to the direct bone growth benefit, strength and flexibility training also improves balance, coordination and the muscle power needed to regain and maintain balance thereby dramatically decreasing the risk of falling which is the leading cause of bone fractures.

  • Completing the exercise portion of a well designed plan to maintain bone density requires that all muscles are used regularly and with adequate intensity to provide bone stress and stimulation resulting in bone formation. 

  • NOTEWORTHY

Osteoporosis is a major health threat for an estimated 44 million Americans, specifically 55% of of people aged 50 years or older.

In 2005, osteoporosis related fractures were responsible for an estimated $19 billion in costs.  By 2025, these costs are predicted to rise to $25.3 billion.  (source National Osteoporosis Foundation)

  • IMPORTANT FACTS

Osteoporosis is usually preventable.

While men and women of all ages and ethnicities can develop osteoporosis, some of the increased risk factors associated with osteoporosis include: female, caucasion, post menopausal, over 50 years old, small in body size, eating a diet low in calcium, being physically inactive and smoking.

Calciumm is a mineral needed by the body for healthy bones, teeth, and proper function of the heart, muscles, and nerves.  The body cannot produce calcium: for adults 51 and older is 1200 mg per day.  (source CDC)

  • A FEW MORE CONSIDERATIONS

Bone mass is improved with physical activity, but only at the  skeletal sites that recieve the impact; lifting weights with the arms will not necessarily improve bone density of the hips.  The effect of physical activity level is stopped or reduced.

Thus, as with the intake of dietary calcium, physical acticity levels need to be maintained for optimal bone health to be acheived. Despite being thought of as "in shape," thin people need strength training because older thin women are roughly twice as likely to have hip fracture.

  • Gill's Fitness trainers help prevent fractures by strengthening your bones and muscles and improving your balance and coordination to prevent falls.

Gill's Fitness personal training is the therapy that can simultaneously improve muscle mass, muscle strength, coordination, and bone density.

PERSONAL TRAINING - PREHABILITATION - NUTRITIONAL ADVICE - WEIGHT LOSS - MUSCLE TONE - CORE STRENGTH - POSTURE CORRECTION - SPORTS THERAPY - BALANCE

address:  2667 Camino Del Rio South

San Diego, CA 92108  

phone: (619) 299-1988   email: Training@GillsFitness.com