FitSugar

Another Reason to Strength Train: Prevent the Hump and Shrinkage

FitSugar — Wed, 16 Jun 2010 12:56:19 PDT

I'm sure you've seen an older woman who seems to have become shorter with age, is all hunched over, and appears to have a humped back. That rounded upper body you see is a sign of osteoporosis (bone loss), and it's called a dowager's hump (kyphosis). While bone loss makes your bones weak and can lead to fractures and breaks, for some women, bone loss causes loss of height. The bones in the spine may gradually collapse and become compressed, so it appears as a bent or humped back.

If you thought that was just inevitable with old age, I've got some great news. As we all know, one way to prevent bone loss is to eat calcium and vitamin D-rich foods like dairy products and green veggies. You can do more, though. While strength training will make you look buff in your bikini, doing weight-bearing exercise will also increase your bone density. Strong, sturdy bones help you keep your height and prevent a bulging back.

It's recommended to complete at least two strength training sessions a week. If you're a beginner, try this routine, and if you're ready for more of a challenge, give this head-to-toe workout a go. You may also benefit from doing specific exercises that strengthen the back, so try these moves.

Source: Flickr User ballymorebugle

Bone Up With Beer?

FitSugar — Tue, 18 Aug 2009 03:00:32 PDT

Earlier this Summer we learned that the stout beer Guinness was good for the heart, and now Spanish research has found that beer may promote bone density. Out of 1,700 women participating in the study, those that were considered moderate beer drinkers had the highest bone density. It is believed that the plant hormone phytoestrogen found in beer, and not other alcohols, may be the key to building dense bones. Dr. Claire Bowring, a UK osteoporosis expert, said that while this study mirrored previous studies, her organization would not be recommending that women start drinking pints daily. Here's her explanation:
"While low quantities of alcohol may appear to have bone density benefits, higher intakes have been shown to decrease bone strength, with an alcohol intake of more than two units per day actually increasing the risk of breaking a bone. There are also many other health concerns linked with alcohol which cannot be ignored."

The bottom line: Drink one drink a day, and no more. Don't start drinking for health benefits or bone density. If you like to kick back with one brewski a day, it might benefit your bones.

Are You Hip to Your Hips?

FitSugar — Thu, 31 Jul 2008 09:00:00 PDT

The hip joint connects your upper body to the power of your legs. Vital to all forms of movement, the hip joint is worth knowing about. Let's see what you know about this special part of your body.

Source

Take the Quiz

Tea and Bone Density

FitSugar — Tue, 16 Oct 2007 02:00:00 PDT

I am always up for a cup of tea. I like all colors and varieties. Herbal, green, black, rooibos, iced, hot, with lemon, with cream - I am game for any and all.

I just learned of another reason to take time out for tea: It may slow the loss of bone density. A new five-year study measured the bone density of 275 women at the beginning and end of the study. They found that women who regularly drank black and green tea had higher bone densities. The results did factor in the use of calcium supplements and smoking history.

Researchers believe that it's the estrogen-like properties found in the phytochemcial called flavanoids, which are abundant in tea, that are protecting bones against thinning.

While the study focused on elderly women in their 70s and 80s, I think it is never to young to start a healthful habit. So put on the kettle and have a cup of tea.

Source

5 Things: That Affect Your Bone Density

FitSugar — Mon, 12 Feb 2007 09:30:00 PST

Taking calcium supplements might not help maintain bone density in the areas where frequent fractures occur (the head of the thigh bone or the vertebrae). Bummer. I just found this out and wanted to share with you 5 things that do affect your bone density.

Drinking more than three colas per week can decrease bone density.
Drinking more than one alcoholic drink a day also affects bone density negatively.
Gender - women are 4 times as likely as men to lose bone density and develop osteoporosis. Can't change that one, but good to be informed about your bones.
Age - around the mid 30s we begin to lose bone strength. You build bones until about 20 years of age and generally maintain that density for 15 years or so.
Weight training!!! Lifting weights helps to strengthen bones as well as muscles. Another reason to add strength training into your routine.

Another Reason to Hit the Gym: Your Bones

FitSugar — Thu, 01 Feb 2007 14:00:00 PST

I am always amazed how we are constantly given reasons to exercise - to build muscle and lose fat. Its not always about appearances, it's about your health.

Once upon a time it was speculated that excess fat, which places more weight on the bones, could help build strong bones. Not the case any longer as researchers have found a strong (and positive) association between lean body mass and bone size and density. Contrary to prior belief, the findings found that fat either had no relationship or a negative one, meaning the more fat mass, the weaker the bones. What's more? Fat may also secrete substances that affect bone metabolism negatively.

So, we may as well exercise for our bones, especially since we're stuck with them for life.

From the Community: a Total-Body Toning Circuit

Fit Community — Tue, 24 Jan 2012 00:57:49 PST

FitSugar reader FitFabCities has a circuit workout that works your entire body. She shared the video with us in our Fit Community.

Grab a resistance band and a pair of dumbbells, and you're good to go for this full-body circuit-training workout . . . and the best part is you don't even have to leave your living room to do it. That said, this is also a great workout to try at the gym if you're looking to switch up your regular routine.

Circuit training means you move from exercise to exercise and take minimal breaks between the moves so you keep your heart rate up the entire time. This helps to burn a lot of calories in a short amount of time, something I love. There are eight exercises total in this workout, and we are going for about 15 reps per exercise. You'll notice there are a lot of multimuscle group exercises meaning you'll work more than one muscle at once, which is perfect if you're short on time. Let's be honest, who's isn't?

Strength training is so important since it helps to prevent injury, increase bone density, increase muscle mass (meaning you burn more calories just doing things like driving your car or watching Bravo) and, of course, it helps you feel fab in your jeans.

You might want to watch this workout video once to preview the exercises then follow along for a kick-butt, total body workout sure to burn lots of calories and tighten and tone every muscle in your body!

Keep reading for the video and workout breakdown.

Don't Count the Pounds: Why Muscle Mass Is Important

Heather Dale — Wed, 28 Dec 2011 03:06:25 PST

It's hard not to stare at the scale after resuming your fitness routine once the holidays are over. Dinner tables covered with scrumptious dishes, and festive drinks and treats can quickly do a number on your overall body weight. But getting back in shape after indulging during the holidays shouldn't just be about the number on the scale. Here's why muscle mass is the secret to optimal health and staying slim.

More than just calories: Building muscle mass helps strengthen connective tissues, which increases bone density. By doing this, you're reducing your risk for injury, and your chance of getting osteoporosis later in life.

Here are more reasons why muscle mass is important .

What's Your Favorite Body Part to Strength Train?

Leta Shy — Fri, 24 Jun 2011 10:37:51 PDT

At my first session with my trainer at Crunch gym, he led me through a short session doing planks using the TRX suspension system. After holding for a few seconds, it was clear: my core needed a lot of work. Just that small workout showed me how much I need to strengthen and build my muscles; I was trembling and sweating while my trainer counted down.

While the Summer months can have you wanting to tone every inch of your body in order to look your best in a bikini, increasing your strength is important for more than just looks. A strong core, for example, helps you in everything from better posture to better balance, and strength training in general helps increase bone density, reduce pain, and reduce the risk of injury.

Tell me: do you like to focus on a certain area when you strength train?

How Bad Is That Diet Coke?

FitSugar — Wed, 17 Mar 2010 07:00:00 PDT

Confession: I have a handful of dirty little secrets when it comes to my health and fitness. One of them is that I harbor a serious Diet Coke addiction. I've been known to have a regular two cans on a weekday, partially for the caffeine jolt, and partially because I like the taste (I know, I know).

Recent studies have shown that even diet versions of popular sodas aren't good for you, and can lead to obesity. I've even heard them described as "chemical water with a little caffeine." I recently noticed that after drinking more than one Diet Coke during the day, I've started getting dull headaches. After one too many DC-induced headaches, I switched my second soda of the day to a caffeine-free Diet 7-Up hoping that would stop the problem, but it did just the opposite - the headaches got worse. To see what I think is causing them and what other problems my Diet Coke habit may be causing,

read more. I remembered reading about the artificial sweetener aspartame and potential side effects in the past; turns out the sweetener - better known as Nutra-Sweet - is found in most diet sodas, including Diet 7-Up. While the FDA's acceptable intake of aspartame is the amount found in about four cans of soda (yikes!), a sensitivity to the sweetener can cause other side effects: headaches, dizziness, mood changes, and even skin reactions. In addition, soda consumption has been linked to lower bone density, since it can block your bones' absorption of calcium. Plus, if you're drinking a soda, you're choosing not to drink something else - a glass of water, juice, or anything with actual health benefits. While the satisfying sound of a fresh can of Diet Coke popping open will probably always cause a reaction, I'm better off switching to an afternoon iced coffee. Besides being a great caffeine fix, it's full of benefits, from antioxidants that lower disease risk to helping to ease post-workout muscle pain. Source: Flickr User Svadilfari