206 bones of the human body & Osteoporosis
There’s 206 bones in the human body; 126 apart of the appendicular, 80 in the axial. The longest bone is the femur, the smallest are the stapes, incus, and malleus (inner ear), and the most broken bone is the clavicle. The basic unit for the skeletal system is the Osteon. Osteoporosis is the degeneration of bone due to the lack of loading. It’s been purported that osteoporosis is due to “getting old”, but recently discovered that it’s due to a lack of loading- as we age, we don’t move as much.
More people die every year due to broken hips (the complications thereafter), than breast cancer.
The solution to osteoporosis is implementing resistance training.
Did you know the average personal trainer takes a 1–2 day course to get certified? It literally takes more to become a nail technician (beauty) than it does to become a personal trainer!! There’s nothing wrong with painting nails, but I think the requirements to train a human being for 30–60-minutes should have some prerequisites. Could you imagine sending your grandmother or grandfather with osteoporosis to one of these trainers? You need to work with a professional who understands anatomy and proper movement.
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When the bone mineral density (BMD)T-score is greater than -1, osteopenia & osteoporsis can occur. As with being overweight and obesity, this can be reversed, but it takes proper weight training (overload) and education. If you know someone with osteoporosis, you need to begin a resistance training program with light loads (12+ reps / less than 60% of 1rm) in a slow & controlled manner.
After a month of exercise, the loads can increase (8–12 reps / 70–80%1rm.) After the second month of training, the connective tissue (ligaments & tendons) are prepared to handle heavier loads 85%+ of 1rm (5 or so reps.) After 6-months of progressive overload, you should be able to see a change in BMD. As with our obesity epidemic, reversing osteoporosis TAKES TIME!
If you’re looking to become a personal trainer, the best choice is to enroll in an internship. Show Up Fitness Personal Training Internship in West Hollywood teaches the foundation of movement, anatomy, business development and the ability to train real clients (all walks of life: osteoporosis, HIV, obesity and bikini competitors.)