You probably already know what is good for ...

Isometric exercise can play an important role in the prevention and treatment of osteoporosis. Did you notice how your body reacts to the lack of physical activity? Muscles are reduced, your skin becomes flabby, that appearance (you know, more wrinkles), and you start to feel wellBЂ | sluggishly. If you could take a fantastic journey inside yourself, you see, your bones become more brittle and fragile too. Unlike machines, like your car, decline to use the muscles, bones and joints are strengthened to the extent of use. One of the most serious results of lack of exercise is osteoporosis. Osteoporosis can be prevented, but a general disease in which bones become fragile and more likely to break. It progresses painlessly until a bone breaks leading to waterfalls, surgery, and a number of potentially dangerous complications, and chronic pain. for five-year period during and after menopauseBЂ | However, as much as 50 percent bone loss womanBЂ ™ finite life lost before menopause, BЂ "reports Christian Nortup, MD in

WomenBЂ ™ s Bodies, WomenBЂ ™ Wisdom. And another 12 million at risk of this disease. However, despite the large number of people affected, osteoporosis in men remains underdiagnosed and underreported, BЂ "said National Endowment for osteoporosis. Your bones are made of tissue thatBЂ ™ s permanent damage and restore itself. To stay alive and do their work, the bones needed minerals like calcium and magnesium, vitamins, like vitamin D. PlusBЂ | they need physical activity to help take the bone mineral content. Writing forces on the bones through weight bearing exercise and weight resistance sets mini electric current in the bone. This current is called BЂњpiezoelectric effectBЂ "draws calcium, magnesium and other minerals needed for bone density and strength, said Northrup. You probably already know what is good for you, so whatBЂ ™'s stopping you? Time? Money BЂ "canBЂ ™ t afford a gym or exercise equipment? Health problems that make exercise painful, like arthritis? Then, isometric exercises can be for you. Isometric related to the type of muscle contractions used during training. BЂњIso, BЂ "means an equal and BЂњmetricBЂ" measurement. With isometric exercise, muscle length doesnBЂ ™ t change, and no visible movement in the joint. These exercises include muscle contractions of real resistance as the fixed surface is pressed or an attempt to raise fixed objects or carrying weight stable. Weight can be your own body weight. TheyBЂ ™ re just do, and can be done anywhere. Rhythmic breathing and holding the spine in good alignment are key. Rhythmic breathing provides oxygen and prevents unnecessary stress on the heart. Holding a straight back (not hard) with a chin zapravyv and gently tightening the lower abdominal muscles and gluteal muscles help stabilize the spine. Relax your shoulders. Place your hands (palms up) under the table surface, while keeping your elbows in at your waist. Pull up on the table and hold for ten seconds, then relax for 5 seconds, repeat two or more times. Isomeric exercise is one of three types of resistive exercise. Two other isotonic and yzokynetycheskom. Isotonic resistive exercises include muscle contraction at a constant load, as well as weight lifting. Yzokynetycheskaya resistive exercise involves using mechanical devices to control the speed of head movement, as with some type of facility. Isometric exercises have been shown as effective as isotonic yzokynetycheskom exercises to strengthen muscles and increase bone mineral, said Robert Swezey, MD in 1996, research published in the spine >>. << In addition, they have three major advantages:

Time: You can do exercises in as little as 10 minutes a day. Less painful for joint pain: TheyBЂ ™ re relatively painless for those with pain in the joints, like arthritis or rehabbing an injury (with joint doesnBЂ ™ t move). Cost: They cost almost nothing. Using inexpensive equipment (gum, cushion, compressed balls). Combine isotonic exercises regularly bearing exercises in which bones and muscles work against gravity. The best weight-bearing exercises with high impact, like dancing, running, high-aerobics, and stairs. Low impact exercises such as

low-impact aerobic work, but not so good, says the National Osteoporosis Foundation. You can also diversify routine exercises with strength training and add a few yoga and pilates to improve balance and flexibility. Pilates and naturally include isometric exercises during certain poses. When started, it helps to start with a professionally designed workout. TheyBЂ ™ re, although available TV programs, DVD, books and other sources. I am using. It is very easy to use, you will receive a full routine >> << less than 10 minutes, and best of all they are scientifically justified to prevent osteoporosis. Using physical therapist or personal buy generic lasix online trainer may start you on the right foot. Look at those who have received training in reliable organizations as the National Strength and Conditioning Association (NSCA certification) and American College of Sports Medicine (AKSM certification). Consider these science-based recommendations for designing an overall plan of prevention of osteoporosis, shining from Swezey, Northrup and the National Endowment for osteoporosis. The earlier you start to perform better predpodrostkovyy better. Exercise period from early life enhances bone growth and improve mineralization of bone tissue. Avoid bone ozone-depleting substances such as steroids (cortisone), tobacco, beverages, high phosphorus, as the circle and root beer, aluminum-containing antacids, and excessive alcohol consumption. Anticonvulsants and some treatments for cancer can lead to depletion of bone minerals. Avoid excessive physical exertion, as it can lead to a decrease in testosterone levels in men and estrogen in women as important for bone mineralization. Get enough of these vitamins and minerals per day: Calcium 1000 to 1500 IU of Vitamin D 2000 IU, beta-carotene 25,000 IU, Vitamin C 2000 mg, magnesium 400-800 mg of boron to 12 mg, manganese 1. 5 mg, says Northrup. If over 40, consult with your health before starting exercise. If youBЂ ™ Bi was diagnosed with osteoporosis, your doctor to evaluate your program before you start. First of all, if the cost, pain, or time prevents you start your exercises, try isometric exercises. They can help prevent and treat osteoporosis. Plus, they help your Christian Nortrap

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WomenBЂ ™ ™ sBЂ bodies WomenBЂ ™ Wisdom

(New York: Bantam Books, 2010 National Osteoporosis Foundation at http://www Nof ... . org Robert Swezey, BЂњSpine update: Exercise for OsteoporosisBЂ "is quite right specificity site and resistance exercises BЂ"

Spine 21, № 23 (1996): .. 2809-2813.