If you’ve read about weight-bearing exercise, or it’s something your doctor has recommended, you may be wondering what qualifies – and why it’s so important. You may also be wondering if there’s a difference between weight-bearing exercise and resistance training. Here’s what to understand about the difference between weight-bearing exercise and resistance training – and which one you should be doing.
Weight-bearing exercises are pretty self explanatory. These are activities like walking, hiking, jogging, going up stairs, and many sports, all of which involve working against gravity. Notably, swimming and cycling are not considered weight-bearing. This kind of movement against gravity is necessary for building and maintaining strong, healthy bones. That’s because during these activities, the bones in our bodies adapt to the impact by building more bone cells, leading to stronger, denser bones. That’s why weight-bearing exercise is recommended for those with osteoporosis.
Maintaining and growing the strength that comes from weight-bearing exercise means slowly increasing the intensity and duration of activities. And in some cases, that’s something best achieved under the professional direction of a certified personal trainer. For seniors getting back to fitness, not every activity will be possible. A trainer, particularly like those here at Framework Personal Training in Reno, who specialize in senior fitness, can create a personalized fitness plan that accommodates for any limitations and helps you safely and efficiently build strength, flexibility, and endurance.
But if your goal is improve bone density, resistance training may be a more efficient form of exercise.
Resistance training is a form of weight-bearing exercise that is designed to build strength and improve joint mobility. Instead of moving your limbs against gravity, you move against an additional kind of resistance. It makes the movement more challenging to perform. But that doesn’t mean you need a base level of fitness to get started. Even basic, functional movements like standing from a seated position can offer benefits, when they’re performed properly and consistently.
What’s Right for You?
Making the decision to improve your health and fitness is a good one, but getting started can be challenging. If you work with a trainer at Framework Personal Training on Lakeside Drive in Reno, you’ll likely begin with a mix of weight-bearing and resistance training exercises that are designed to help you reap the many benefits of both activities. Contact us today to learn more.