In 2010, I was diagnosed with osteopenia which I learned is the early stages of osteoporosis.
While I knew a little about osteoporosis and its debilitating complications, I did my research looking for ways to control this difficult disease. I am an active person and I want to stay that way.
I knew about the various pharmaceuticals that were available, but as I learned more, the contraindications were overwhelming: esophageal issues; stomach ulcers; bone, joint, and muscle pain (sometimes severe); back pain; and other negative side effects.
Then I read an article about 20 Minutes to Fitness. I must admit that it sounded just too good to be true. But with their Orientation & Initial Training Session being free, I really had nothing to lose.
At my first session, I learned about their unique training protocol and the many benefits that it offers. I was especially excited about the research that shows its positive effects on preventing osteoporosis which was my original goal. Not only did this unique training program increase my energy and stability – and improve my golf game (hitting the ball 20 to 30 yards further!), my recent bone density test showed a significant gain in my bone density!
And, 20 Minutes to Fitness offers many other benefits:
• More results-effective than traditional forms of strength training
• More time-efficient than traditional forms of strength training- requiring just one 20 minute session a week in a semi-private studio
• Extremely safe: training performed on highly specialized equipment, and always with my own certified Personal Fitness Coach by my side
• A sweatless workout, performed in a cool environ-ment, allowing clients to train in any attire
Here’s some more information I found during my research:
Osteoporosis is characterized by low bone mass and structural deterioration of bone tissue (primarily in the spine and hips), which can result in debilitating bone fractures.
During our middle age years, we all lose bone mass at about ½% per year. For menopausal women that rate accelerates. And,
• One-half of women over 50 will have osteoporosis before they die.
• Men over 50 have a greater risk of osteoporosis than prostate and colon cancer combined.
Once considered a consequence of aging, osteoporosis (or osteopenia, which is the early onset of osteoporosis) is now considered preventable. Whether or not you suffer from osteoporosis, here are some steps, other than the high risks of hormone replacement therapy (HRT), to slow down and even prevent this disease:
• Diet rich in vitamin D and calcium
• No smoking or excessive alcohol
• Reduce caffeine intake
• Approved medication
• Reduced steroid use
• Resistance strength training (found at 20 Minutes to Fitness)
And as I found out through my own experience, the research is very clear as to the benefits of resistance strength training:
Consistent resistance strength training with low repetitions has a remarkable impact on increasing bone mass density and reducing and even preventing osteoporosis. The research demonstrates that load resistance (weight) is far more important than the number of repetitions.
These findings are significant in the fight against osteoporosis – strength training doesn’t just slow the loss of bone mass, it actually builds back bone mass!
Osteoporosis is a major health issue, especially for females. But it is preventable. All it takes is knowledge and the desire to take surprisingly easy steps to avoid this painful and debilitating disease.
The first session is always free – so what do you have to lose.
For me – it was osteoporosis!