Exercise can improve almost everything, than to clean your skin to reduce the pressure and your cholesterol. Not the case, however, the same as the strengthening of the skeleton. You need for targeted action "to stop this without your favorite exercise. Simply add a rope or muscle strengthening exercises, which are activities that exert force or pressure to the entire skeletal system, which reacts by creating more bone mass to cope with this force or pressure. Continue to perform whatever exercise you enjoy most (running, walking, swimming, cycling, yoga), but incorporated in your program and these tips to further aid your bones.
1. If running
Running may be enough to maintain or improve your bone mass - if you have normal weight and regular menstrual function (the underweight or lack of time is overtraining samples, decreases bone mass). Furthermore, you have your account that most runners need to improve bone mass in the spine and upper body.
> Perform resistance exercises for the upper body H muscular strength training with weights or rubber bands 2 times a week will help you increase muscle density in the upper body.
> Make skipping from 30-100 , with both feet, the days do not run. If you run every day, do 30 hopping immediately after running, when your muscles are still warm - slightly bent knees when you land, not to stress your body.
2. If you walk
Walking at a moderate speed will not improve bone mass in itself, because not exercise enough force to make the bones react. Since your body is accustomed to walking in daily life, the movement does not burden the skeletal system.
> Increase the intensity of walks followed a route with climbs or do interval training (alternating between challenging and loose gait) at least once a week. Marked intervals by optical elements (increased speed in every fifth tree) or in accordance with time (Walk fast for 30-60 seconds and relaxed for 2-3 minutes).
> Wear a vest with weights Several studies have found that it may slightly increase bone density - your skeleton is forced to endure the additional burden. Start with a light weight and keep adding weight as strengthens. If you feel pain, decreased weight.
> Add 10 minutes climbing stairs tried to climb stairs as part of workout every few days or do aerobics steppers lesson once or twice a week.
> Make strength training workout As runners, you need to aim the hands and back to avoid the loss of bone mass in the spine and upper body. Make weights 2-3 times a week.
3. If you ride
In a study comparing bone density in cyclists and runners, 63% of cyclists had osteopenia (precursor of osteoporosis) in the spine or hips (the percentage of runners was only 19%). Even if you ride uphill or upright in the saddle, not shock you exercise on bone, because the pedal moves with you - there is not the same resistance as when you hit the ground. Despite "all this, there is no reason to stop cycling. Just follow these tips:
> Strengthening your entire body Schedule two strength training workouts for the entire body in the week. For optimal benefits, lifted weights faster and lowers slower. Alternatively, do circuit training once or twice a week, going quickly from one exercise to another, performing more reps and using smaller weights with cardio.
> Make intense aerobics once a week Replace the cycling workout once a week with activities such as running, tennis, volleyball - the combined training will only help in cycling.
> Add hopping in your weekly schedule If your body can withstand vibration and you have no injuries, do 100 hopping walk 2-3 times a week, to aid bone density in the legs and hips.
4. If you swim
When talking about bone health, swimming comes last. Because it floats on water, not exercised much power in the muscles that cause problems in the bones.
> Perform resistance exercises to your body weight 2 times weekly If you swim to do aerobic exercise, he added steppers workouts or jogging. On the other hand, if swimming not to overload your body, try hiking, walking uphill, brisk walking or walking with vest with weights.
> Make circular strength training workout Move quickly from one exercise to the other strength training to be little rest time. He tried to do it two times a week on non-consecutive days. This training, which takes no time, gives you the cardio you want, at the same time strengthening the muscles - and thus your bones.
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