New Study of Osteoporosis Exercises
Light Weight Vest Loaded Squats, Lunges, and Calf Raises Improved Bone Density in 6 Weeks
A research study of adults with osteoporosis proved that light osteoporosis exercises with light weighted vests significantly increased bone density. How big is this news? Osteoporosis is most often diagnosed in older sedentary adults who do not exercise. Proof that low repetition exercises with a light weight vest load is effective opens the door to many more who dislike exercise and heavy weights. This is the first evidence that a routine of low-repetition functional exercise movements loaded with a light weighted vest improves bone mineral density.
The osteoporosis exercises included an adjustable weighted vest. At the beginning of the study the vest was worn empty just to get participants used to it. Weight was added progressively in one-half to one-pound increments during the six week study. The total weight of the weight vest was adjusted based on measuring exertion during the osteoporosis exercises. Weight was increased only as the person could tolerate it with no break down in form.
Here is a look at the exercise routine used in the study (consult your medical professional prior to any exercise especially if you have osteoporosis):
Start with a lightly loaded weighted vest that is adjustable by 1/2 pound or less at a time. You can get a Hyper Vest if you want the best. It comes with weights already loaded but you can remove all but a pound or two then add weight back as you progress over the weeks.
Warm-up. Add weight vest.
Five Exercises: Squats, front lunges, side lunges, calf raises, and toe raises.
Eight sets of three repetitions with 15 second rest between each set.
As tolerated, each day you can increase weight in your weight vest by 1/2 to 1 additional pound.
Keep at it – make a habit to do the exercises daily for at least six weeks. After that it should become routine. Then you will feel long term benefits.
RECOMMENDED: Research on using a weight vest for osteoporosis
The effects of low-repetition and light-load power training on bone mineral density in postmenopausal women with sarcopenia: Hamaguchi et al. BMC Geriatrics (2017) 17:102 DOI 10.1186/s12877-017-0490-8
More info: Hyperwear Hyper Vest for Osteoporosis HERE