Outwritting Osteoporosis by Ronda Gates M.S. & Beverly Whipple PH.D

Author:Ronda Gates, M.S. & Beverly Whipple, PH.D.
Language: eng
Format: epub
Publisher: Beyond Words Publishing, Inc.
Published: 2003-07-15T00:00:00+00:00

Anaerobic Exercise

Another type of exercise important to bones is anaerobic (without oxygen) exercise. Unlike aerobic exercise, which primarily uses fat for fuel and requires oxygen to convert the fat to energy, anaerobic exercise primarily uses stored sugar (glucose) to fuel a muscle and requires little, if any oxygen. That may sound silly, because you never stop breathing and inhaling oxygen when you exercise. But when you do an exercise that challenges a muscle so intensely that you can’t deliver enough oxygen to burn fat for fuel, the muscle calls on that alternative glucose-burning system. If you get breathless or “feel the burn,” you are exercising anaerobically.

Anaerobic exercise is designed to tire one or more muscle groups. It is training for strength and endurance. You may also hear it described as resistance training, weight training, or bodybuilding. It’s also called weight bearing because you are using weights or resistance to make muscles stronger and denser. Since the muscle is pulling on the bone to which it is attached, as the muscle gets stronger and denser, the bone gets stronger, too.

You need to strength train at least two non-consecutive days a week. Spend five to ten minutes on upper body work using commercial weights (or tin cans or jugs of water) or the weight of your body (push-ups or modified push-ups), and five to ten minutes on lower body work using machine weights or the weight of your lower body (squats and lunges). Your goal for strength training the lower body is to be able to get up from a chair without using your arms to give you an added push. You’ll learn more about the principles of anaerobic exercise in chapter 14.

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