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Exercise with weights and jumping reduce bone loss associated with aging
People lift weights to increase muscle mass, but few studies have examined the impact of the sport on the bone. Scientists from the University of Missouri United States доказали, that exercise helps reduce bone loss associated with aging.
Six months of training increased bone mass and increased bone density participants.
Vernon Cunningham, US Air Force i>
The study included 38 physically active middle-aged men. During the year, half of them were engaged in training with weights, and the rest - jumps. In both cases they exercises from 60 to 120 minutes per week. The median age was 45 years, 5 of the first group and 42 in the second one year. Participants took calcium and vitamin D.
Test measurements, scientists have done in the beginning of the study, after six months of training and a year. Bone mass was verified by X-ray whole body, femur and lumbar spine.
Only the stronger bone experiencing the mechanical load. Therefore, the researchers chose exercises downloaded hips and spine - a squat, thrust, lunges and bench standing. The intensity of the load to be increased with time, to increase the strength. Both programs are based on the gradual increase of the load, each group received a week of rest - the breaks are needed to maximize the response of tissues.
The study provides data on changes in body weight participants. At the beginning of the power of the program, on average they weighed 82 6 kilograms in six months - 83, 4 kilograms a year - 84, 2 kilograms. Group practice jumps on the contrary to reduce weight from 77, 9 to 77 kilograms, 1 kilogram. In both cases, the level of fat has decreased, but a group of "siloviki" gained more than a kilogram of lean muscle mass.
Pamela Hinton (Pamela S. Hinton), team leader, said that people do not need to know about the presence of heart disease, diabetes or elevated pressure to begin the lesson. Sport can prevent these diseases. Also, people do not need to know that they have osteoporosis, to start lifting weights. 60-120 minutes of sport per week will allow most people to improve their condition. Many of the exercises can be done at home with a minimum of training simulators.
Source: geektimes.ru/post/253564/
Six months of training increased bone mass and increased bone density participants.
Vernon Cunningham, US Air Force i>
The study included 38 physically active middle-aged men. During the year, half of them were engaged in training with weights, and the rest - jumps. In both cases they exercises from 60 to 120 minutes per week. The median age was 45 years, 5 of the first group and 42 in the second one year. Participants took calcium and vitamin D.
Test measurements, scientists have done in the beginning of the study, after six months of training and a year. Bone mass was verified by X-ray whole body, femur and lumbar spine.
Only the stronger bone experiencing the mechanical load. Therefore, the researchers chose exercises downloaded hips and spine - a squat, thrust, lunges and bench standing. The intensity of the load to be increased with time, to increase the strength. Both programs are based on the gradual increase of the load, each group received a week of rest - the breaks are needed to maximize the response of tissues.
The study provides data on changes in body weight participants. At the beginning of the power of the program, on average they weighed 82 6 kilograms in six months - 83, 4 kilograms a year - 84, 2 kilograms. Group practice jumps on the contrary to reduce weight from 77, 9 to 77 kilograms, 1 kilogram. In both cases, the level of fat has decreased, but a group of "siloviki" gained more than a kilogram of lean muscle mass.
Pamela Hinton (Pamela S. Hinton), team leader, said that people do not need to know about the presence of heart disease, diabetes or elevated pressure to begin the lesson. Sport can prevent these diseases. Also, people do not need to know that they have osteoporosis, to start lifting weights. 60-120 minutes of sport per week will allow most people to improve their condition. Many of the exercises can be done at home with a minimum of training simulators.
Source: geektimes.ru/post/253564/
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