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How much weight lifting is required to build bone?
Osteoporosis & Bone Health | Last Active: Jun 3 10:35pm | Replies (167)Comment receiving replies
Hi - It would be helpful to know if your research was done in a professional capacity ir if this is anecdotal evidence. You say, "My research shows we need to lift 4.2 times body weight to stimulate bone growth. And we have to hold that weight 40 seconds--more than 78 seconds does no additional good. And we should do this major weight-lifting only once a week because if we do it more often, the bone growth slows..." So for me I would be lifting 600+ pounds and holding it for a minute or more. On other forums, participants have described good results without mentioning such heroic gestures.
Replies to "Hi - It would be helpful to know if your research was done in a professional..."
Squats with kettlebells is almost always part of my twice weekly gym sessions. Now doing 24ks - 93 lbs. Started off 6 months ago with 8ks. All under careful supervision of a licensed physiotherapist who does a variant of the ONERO program. Wouldn't dream of doing it with a PT. Anyone can set up shop as a PT. Am so happy with my latest DEXA results am thinking of getting one each six months. Am 76 and on anastrozole.
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Hi--I researched carefully, using Harvard, Mayo, Cleveland Clinic, and sources like OSTEOstrong and other commercial gyms. I found that the trainers at OSTEOstrong were using the same information I was. But I researched at least a year ago, so feel free to do new work.
I decided to do my own OSTEOstrong routine at home, using a bull bar for upper body, exercycle lifting for core, yoga block for adduction, lying on my back and lifting our piano with my legs, and then standing 10 minutes on my own WBV machine. You can laugh! At OSTEO, you get the exact number of pounds you're lifting or pressing. And I can't know that. But if I'm pushing as hard as I can at home just as I'd be pushing as hard as I can on the OSTEO machine that measures, I'm getting the best workout I can. I am getting stronger--but I am doing PT, running, yoga to build bones, plus ballet barre routine. Obviously, TIME is a factor if you're exercising this much. So that's one reason I created my own OSTEO routine for home.
You're right: we don't need to be heroic; who can lift 600 pounds? Progress is a good goal.