What is Sarcopenia, Osteoporosis, and Osteopenia
Important aspects of getting older that we should get familiar with and learn how to prevent or reverse them:
Osteoporosis:
What is it?
Osteoporosis develops when bone mineral density and bone mass decreases, or when the structure and strength of bone changes. This can lead to a decrease in bone strength that can increase the risk of fractures (broken bones).
Osteopenia:
What is it?
Osteopenia is a clinical term used to describe a decrease in bone mineral density (BMD) below normal reference values, yet not low enough to meet the diagnostic criteria to be considered osteoporotic[1]. BMD is diagnosed via dual-energy x-ray absorptiometry (DXA) bone scans.
Sarcopenia:
What is it?
Sarcopenia is the gradual loss of muscle mass, strength, and function. The condition commonly affects the elderly population and is thought to occur due to aging. Sarcopenia can greatly impact your quality of life by reducing your ability to perform daily tasks.
What can you do about it:
Consuming enough quality protein and maintaining some sort of resistance training consistently are the best ways to prevent and mitigate osteoporosis, osteopenia, and sarcopenia.
Best Program to get you started at any age:
Regain Muscle and Bone Density. Beginner Strength Plus on our app Monthly
Bring back Strength, Increase Muscle and Bone Density one simple step at a time guided by our experienced coaches.
This is your chance to jump-start your strength level from where you are (beginner) and move forward as far as you want.
In this program, you will be provided with a workout to be done three times a week on non-consecutive days with instructional videos and descriptions, sets, and repetitions.
All the hard work is done for you so all you have to do is show up and follow through.
You will also be invited to a group within the app and you will be guided by our coaches on form and execution while answering your questions and helping you with consistency.
You are encouraged to post videos for form checks so we can better help you maximize your potential.
This is a very beginner strength program plus core and glute work that can be scaled according to your current level. You will be choosing where to start and we’ll be guiding your next steps as you move forward.
This program is an ideal 16-week full-body balanced with a special focus on learning and improving form and technique while you build muscle and strength to get you ready to pick your next development.
You will also be encouraged to follow a nutrition plan (optional) to reach your goals.
You can jump-start your strength and fitness to the next level no matter where you are starting from.
This is meant to be all-inclusive and to help you from zero to infinity and beyond.
We know and believe that anyone can!
Again, here is the link:b to the program:
Regarding Protein, it’s important to plan your meals ahead with a grocery shopping list and recipes that include enogh protein to support your daily needs to give your body enough material to repair and build muscle and bones daily.
The protein we eat are the amino acids the body uses to repair and build many tissues in our body. If you consume an optimal amount, you will notice more strength, denser bones, better looking skin, more energy and a bonus of healthier hair!
If you want weekly meal planner ideas with a grocery list incudng macros for each meal, we recommend this book:
If you want to:
*Feel better
*Have more energy
*Feel stronger
*Ability to carry several bags of groceries at a time
*Age healthy with stronger bones and tendons
*Get up from sitting without struggles
*Get up from the floor without help
*Ability to keep doing what you have always done for longer
Much like bridges supported with pylons (bones) and cables (connective tissues and muscles), the body uses multiple systems to help protect itself from injury and maintain optimal integrity.
“Injury prevention for the strength athlete and osteoporosis prevention for the elderly/female populations.
Weight training for strong bones, muscles, and connective tissue is of paramount importance for those aging and at risk for osteoporosis and those engaged in intense physical activity. Such training helps as a protective measure, prehab/rehab, and preventative. And is beneficial for people of all ages.
Cardio alone is insufficient. A well-managed weight training regimen is required to fully protect the body against injury for a healthy athlete and to stave off osteoporosis in susceptible populations”
And the best part is that anyone can do it, we are not talking heavy lifting or powerlifting here. Basic strength training can start with bodyweight by simply standing from a chair using proper form and with the intention to slowly increase what you can do when you can do it.
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