Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "
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08.07.2013 |
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For strong bones you need to do fitness training at least twice a week
The over-fifties who want to keep their bones strong by doing fitness training need to make sure they train at least twice a week. And more often is better, write researchers at the University of Erlangen, Germany in the Scandinavian Journal of Medicine and Science in Sports. The Germans followed a group of women for over twelve years who did fitness training under supervision.
Study
The women did a maximum of two group-training sessions a week in a gym supervised by a trainer. Each workout lasted an hour, and consisted of just under half an hour of cardio training and just over half an hour of strength training.
The strength training consisted of a dozen basic exercises for the large muscle groups, and was periodised: for three months the women trained using weights with which they could do 12-14 reps, then they did six weeks at a weight with which they could do 20-25 reps.
The women trained at home doing skipping, stretches and exercises with an elastic resistance band. They were given a new training scheme every three months.
The researchers discovered that the women did not all train with the same frequency, so they divided the women in the experimental group into two subgroups: a high-frequency exercise group [HEF-EG], which trained on average 2.5 times per week, and a low-frequency exercise group [LEF-EG], which trained on average 1.5 times a week.
Results
The frequent trainers were better off, as the table above shows. The table compares the women who had done a relatively high amount of training with the women who had trained relatively little. Click on it for the complete version.
The bone density in the spine had increased by a small amount in the frequent trainers, and the exercise programme they followed also seemed to delay the loss of bone mass in the hips.
Conclusion
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