Osteoporosis Movement Principle

Timed exercise:

 

Generally 3 to 5 times per week is appropriate. The frequency of exercise depends on the individual's subjective feelings, and it does not feel tired for the next day.

 

Quantitative exercise:

 

Each exercise time is generally controlled at 30 to 60 minutes. The intensity of aerobic exercise is 70% to 80% of the maximum heart rate, which corresponds to 50% to 80% of the maximum oxygen uptake.

 

Movement method:

 

Load resistance exercises. Such as the use of barbells, kettle bells, dumbbells and other training equipment, can be used for any part of the body muscle strength exercises, so it can have a load effect on the whole body of bone, thereby preventing or reducing the loss of bone mass in the whole body, or increase the bone mineral density and Bone strength. Therefore, middle-aged and old people should not regard "barbell, kettlebell, dumbbell training method" as a dangerous route, and choosing a suitable weight for exercise is a practical and feasible way.

 

Antagonistic exercises. Such as double top, push, pull, and so on, rely on the confrontation between the two sides to develop strength with a brief static effect, so as to load the bones. Antagonistic exercises do not require any training equipment and equipment, but can also cause the practitioner's interest. Exercises to overcome elastic objects: If you use a puller, pull a rubber band, etc., rely on the deformation of the elastic body to generate resistance and transfer it to the bone. Exercise with integrated training equipment: Using strength training equipment, you can practice your body in various postures (sitting, lying, standing, squatting, etc.), and you can directly stimulate the bone parts that practitioners need to make training more effective. Targeted. The use of training equipment can also reduce the psychological burden on athletes and avoid the occurrence of injury accidents. Practice to overcome the resistance of the external environment. Such as sand and grass running and jumping exercises. Doing this kind of exercise often uses more power at the end of the action. Each exercise requires less effort and the action is much lighter. Overcome your own weight exercises. Such as pull-ups, inverted push up, vertical jump and so on. This type of exercise is performed by the distal extremities of the limbs, forcing the body to receive weight locally, thereby increasing the efficiency of the exercise.

 

In addition, jogging and brisk walking are also forms of exercise to overcome their own weight, and for the majority of elderly people susceptible to osteoporosis, jogging and brisk walking is more easily accepted.

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