High intensity interval training (HIIT) is a form of exercise routine where high intensity/difficulty exercises are alternated with low to moderate ones. This allows for a period of “rest” so that the body can perform at a very high level during the high bursts. This type of exercise is very time efficient, which is great for today’s busy schedules. It affords more gains in aerobic capacity and more calorie and fat burning than a traditional moderately paced exercise.
You can create a plan with running or biking such as going at top speed for 1 minute then slow for 2 minutes and repeating this cycle 5 times for a 15 minute routine. You can also do it with exercises such as squats, pushups, rowing, jump rope, sit ups, or lunges. It just has to be difficult and you will reap the benefits.
Bone density is sharply enhanced by weight training, even in the elderly!
J Bone Mineral Res 2014.
There is no consensus when it comes to screening younger women for osteoporosis.
The US Preventive Services Task Force (USPSTF) endorses the Fracture Risk Assessment Tool (FRAX; based on clinical risk factors) to identify screening candidates who should undergo bone mineral density (BMD) testing. Two other commonly used methods for predicting osteoporosis risk are the Osteoporosis Self-Assessment Tool (OST; based on weight and age) and the Simple Calculated Osteoporosis Risk Estimation Tool (SCORE; based on race, rheumatoid arthritis, history of nontraumatic fracture, age, prior estrogen therapy, and weight).
None of the three common osteoporosis screening strategies is optimal for younger postmenopausal Preventive Services Task Force (USPSTF) women, and the US strategy is the worst, according to research using data from the Women’s Health Initiative.
“One in two older women will have fracture in their remaining lifetimes,” Dr. Crandall said. “Physicians should make sure to keep up on how to screen for and treat osteoporosis before serious fractures occur.” (It is not really up to physicians as much as insurance company restrictions when it comes to screening. I have seen many women in their 30’s with osteoporosis.
“Bone protection strategies such as optimal calcium and vitamin D intake, regular weight-bearing activity, and avoidance of excessive alcohol intake are important strategies for everyone to adopt,” Dr. Crandall added.
Learn more about the benefits of bioDENSITY to improve bone density by calling the KAIZEN TOTAL WELLNESS CENTER at (941) 315-6182
The official journal of the International Osteoporosis Foundation and National Osteoporosis Foundation, Osteoporosis International, published research that substantiates significant increases in bone density among bioDensity users. This marks the FIRST time the use of any non-pharmaceutical protocol has been shown to increase bone mass at such significant levels.
At Kaizen Total Wellness, we have been using the bioDensity Machine as well as Power Plate to help patients with osteoporosis. We’re glad to see this validating research!