The best way to prevent osteoporosis is to do daily exercise. Exercise that is weight bearing in order to keep the bones strong. Strength training for woman and weight lifting fit this bill perfectly.
Strength training and weight lifting are not actually the same thing. Strength training or resistance training, uses resistance from weights, waters exercise or resistance bands to build muscle strength. This will help the bones to prevent or slow down the natural bone loss that occurs with age. Strength training can actually increase bone strength, which is an important reason to promote strength training for woman.
To maximize the strength training benefit to the bones, don?t skimp on the weights. I?ve seen women using one and two-pound dumbbells and then doing 20 reps. That won?t build your muscles up and will not benefit your bones. You need weight bearing exercises to build up the bones, which means continually add more weight to your routine. At the end of 10 reps your muscles should feel very tired. If they don?t, up the weight.
If you?re just starting a resistance or strength training for woman program, then I suggest joining a gym. This will allow you to learn the weight lifting exercises, stretches, and resistance exercises. Working at a gym or health club also ensures you are near professionals if you have questions. They can monitor your form and make sure you are not over doing it.
When doing your workout don?t jerk your weights. You want slow controlled movement up and down. Actually bringing the weight down slowly really gives the muscle a double workout. Keep hydrated while working out. Don?t be afraid to carry a water bottle with you. Keeping those muscles and bones working with enough water is important.
