How to significantly increase bone density in 12 months


You have three options to increase bone mineral density and decrease the probability of broken bones as you age: strength train, take medications, or do nothing and hope you don’t fall.  Wendy chose the first option.   A year ago, at the age of 65 Wendy was informed, “There is osteoporosis in the total lumbar spine, total hip, and femoral neck.  There is a 10 year probability of major osteoporotic fracture of 20%”.

Only one year later, here were Wendy’s changes:

·         12.4% bone density increase in the total lumbar spine

·         3.5% bone density increase in the hip

Wendy has been strength training with us for the last year.  The sessions are thirty minutes, once per week.  The only other change to her regime was taking calcium supplements.  

While strength training is not a cure for decreasing bone density, it is an effective treatment. A treatment can slow, reverse, or stop the progression of a condition. 

Another 60 year old client of ours increased her bone density one standard deviation over the course of two years – one 30 minute workout a week and no meds. Significant results do not require hours in the gym. Those who are older required more recovery, and for most, strength training one time a week is optimal.

At our Austin Personal Trainers facility we work with people of all ages. Using MedX equipment with special medical rehab features, we can accommodate those with limiting conditions.  All totaled, Wendy strength trained for about 25 hours in the past year.  Had she not exercised her condition would be likely worse, possibly much worse were she to fall.  Was it worth the 25 hour investment?  Wendy will tell you that it is.

The six factors of fitness

The six commonly recognized factors of fitness are:

· Stronger bones
· Cardiovascular efficiency
· Flexibility
· Leanness
· Muscular size, strength, and endurance
· Resistance to injury

You have options for improving each of those factors:

1. You can opt to concentrate on one or two of the factors that you enjoy or that is particularly beneficial to your sport or active and ignore that other factors. You'll not attain as high a level of overall fitness.
2. You could do one consolidated workout that addresses all the factors of fitness.
3. You could do a combination of two more more different forms of exercise that in combination address all the factors. That might be very time consuming.
4. You could do one consolidated workout that addresses all the factors of fitness and supplement that with exercise beneficial to your chosen sport or activity.

For those who want to address all factors of fitness and get the most out of your time in the gym you might want to consider High Intensity Interval Training (HIIT). No other single workout addresses all six factors of fitness in one complete workout - none.

A properly conducted HIIT regime will result in increases in bone density, resistance to injury, strength, muscle, flexibility, muscle tone, resting metabolism, and cardiovascular conditioning. You will feel and look better, and your life can be transformed in minutes a week. Runners and tri-athletes can spend less time in the gym and have more time to spend running or doing other forms of aerobic exercise. They will seeimprovements in their performance.

HIIT is the type of personal training we do at New Orleans Fitness Trainersat Austin Personal Trainers. People who start such a personal training program find that this is a program they can stick to..