SENIORS STRENGTH TRAINING
Fitness Training For Seniors
OSTEOPOROSIS:
- Osteoporosis affects one in three women in the UK and one in twelve men.
- A condition caused by estrogen loss, which causes bone to lose minerals.
ROLL OF ESTROGEN:
- Estrogen levels drop after menopause, and calcium is lost most rapidly during the first six years.
- Estrogen levels decrease in younger women who exercise too intensely or have disordered eating pattern. Bone loss can occur very quickly (2-6% total bone mass per year).
BONE LOADING: A MATTER OF TIMING.
- 10-25yr old: Take a regular weight bearing exercise and take 1,200 to 1,500mg of calcium per day (3Glasses of Milk).
- Making 35-50yr old: You may begin to lose bone during this time (0.5% per year) so calcium and regular exercise is very important.
- Perhaps the most important factor in determinating a woman’s risk of esteoporotic fracture in her later years is her bone mass at the time she reaches menopause.
- 50+: If you have gone through the menopause you may be losing bone mass at a rate of 6% per year as estrogen production slows.
- take 1,500mg of calcium per day
- Vitamin D helps your body to absorb calcium.
- Strength Training 3x per week is the best replacement for ERT.
Category: Health News
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