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Build Strong Bones with

Watch for 12 Minutes - Learn how to Maintain Bone Health

How Can Improve Your Bones

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Summary:

Most of us know that strength training (with free weights, weight machines, or resistance bands) can help build and maintain muscle mass and strength. What many of us don't know is that strong muscles lead to strong bones,  and strong bones can help minimize the risk of fracture due to osteoporosis"

A combination of age-related changes, inactivity, and inadequate nutrition conspire to gradually steal bone mass, at the rate of 1% per year after age 40. As bones grow more fragile and susceptible to fracture, they are more likely to break after even a minor fall or a far less obvious stress, such as bending over to tie a shoelace.

Osteoporosis should be a concern for all of us. An estimated eight million women and two million men in the United States have osteoporosis. It is now responsible for more than two million fractures each year, and experts expect that number will rise. Hip fractures are usually the most serious. Six out of 10 people who break a hip never fully regain their former level of independence. Even walking across a room without help may become impossible.

Numerous studies have shown that strength training can play a role in slowing bone loss, and several show it can even build bone. This is tremendously useful to help offset age-related declines in bone mass. Activities that put stress on bones can nudge bone-forming cells into action. That stress comes from the tugging and pushing on bone that occur during strength training (as well as weight-bearing aerobic exercises like walking or running). The result is stronger, denser bones.

 

BFR with Bands allows people to do strength training with exercise as easy as walking!

Two researchers, independently and blindly, selected the studies to review based on established inclusion and exclusion criteria (Keywords such as BFR and Bone Metabolism)

Go here to see the Review the Paper

Here is the Summary and Conclusion with 4 direct quotes:

Using BFR showed improved skeletal bone mass patterns in people with certain diseases (e.g. avascular necrosis of the femoral head and osteopenia or osteoporosis), and other papers showed that low intensity exercise combined with BFR may provide not only an increase in muscle adaptation, but also in bone and consequently modification in its biomarkers

Studies analyzed two biomarkers (bone alkaline phosphatase and amino-terminal telopeptides, respectively) and found that BFR training also accelerates bone metabolism

The results presented by the selected studies showed that both aerobic and anaerobic exercises combined with BFR can provide satisfactory results related to the bone biomarkers. Thus, this technique (BFR) is a feasible and applicable alternative to many population groups (elderly, young, physically active or not), that aim to treat or slow up the effects of bone diseases

The results of this study may assist future clinical research with the method of RFS and bone metabolism (formation and resorption) and show the positive effect of this technique combined with exercise in the prevention and treatment of bone diseases

 

Safe with Light Exercise

Safety Studies

Exercise: Walking

Summary

  • These findings suggest that at-risk populations can perform BFR without fear of overt cardiovascular risk.

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Safety Study Yoga

Exercise: Yoga

Summary

  • We found that there were no further elevations in arterial blood pressure and myocardial oxygen demand when / B  Strong Bands were added to yoga practices.
  • Our findings indicate that / B Strong Bands can be applied to yoga while avoiding unfavorable hemodynamic responses and preserving the intended effects on muscle hypertrophy.

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