Weight Training For Strong Bones (Important Over 50) #50andfit #fitatfifty #personaltrainer

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Determinants of muscle and bone aging - PMC

Effects of Resistance Exercise on Bone Health - PMC

(PDF) Independent and Combined Effects of Calcium-Vitamin D-3 and Exercise on Bone Structure and Strength in Older Men: An 18-Month Factorial Design Randomized Controlled Trial

If you’re over 50 and don’t resistance train, then you're not only losing muscle mass, but your bones are weaker as we start to lose bone mass in our 30s; about the same time as non-weight training, men begin to lose muscle; leaving us weak and frail in our older years.

Walking is often prescribed to prevent osteoporosis, but according to one literature review, it “has little or no effect on prevention of bone loss.”

This is where resistance training comes in, providing mechanical stress on the bones greater than what we get in daily life.

Doing at least 2 sets per exercise at least twice a week is recommended, with much of the research targeting the large muscles crossing the hip and spine. Training your entire body using loads between 80 to 85% of your one rep max in the 8 to 12 repetition range.

Examples of exercises used to target the hip are squats, leg press, hip abduction and adduction and for the spine lat pulldowns, seated rows and back extensions.

Видео Weight Training For Strong Bones (Important Over 50) #50andfit #fitatfifty #personaltrainer канала Fit and 50