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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
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.
I have osteoporosis that remained absolutely stable for two years because I use my whole body vibration machine two to three times a week. But to avoid drugs, I'm now adding CAREFUL weekly weight stimulation for upper, core, legs; Dr. Fishman's yoga for osteoporosis; and calcium. I'm keeping my running, ballet barre routine, exercycling, dancing.
Do NOT use a whole body vibration machine every day or it will trash your joints. And 30 megahertz is the only "speed" that builds bone.
Replies to "My research shows we need to lift 4.2 times body weight to stimulate bone growth. And..."
wondering if that's a typo on the 4.2 x body weight you mentioned? That's just not possible. For me, that would mean lifting 520 lbs.
@1margot Hello, do you have some specific articles or websites you can direct me to? I’m very curious to know about the calculations of 4.2 x body weight. I’m also interested in research articles on the use of a vibration machine.
Thank you for posting this information.
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.
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This is the specific information I have been seeking. Thank you!!!
Re vibration, I am aware of the 30 MHz for the most effective and safest routine and I do take calcium. I am going to look into Dr. Fishman’s yoga.
I would like to know more about the 4.2 x body weight for weightlifting. Is there a source of information that I can refer to in my conversations with my physician and personal trainer?
Thank you again!