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Welcome to the Fit Alliance Blog! Stay updated with the latest fitness tips, expert advice, inspiring success stories, and wellness trends. Our blog is your go-to resource for all things health and fitness, helping you stay motivated and informed on your fitness journey.
50 Hops a Day for Six Months: What Happened to Bone Density?
50 Hops a Day for Six Months: What Happened to Bone Density? For postmenopausal women concerned about bone density, impact exercise is often recommended as a way to stimulate bone growth. But does jumping or hopping actually improve bone density after menopause? And what happens to the knees when we
Is Jumping Really Bad for Your Knees? What Research Reveals About Cartilage, Bone Strength, and Muscular Strength
Is Jumping Really Bad for Your Knees? What Research Reveals About Cartilage, Bone Strength, and Muscular Strength For many women, a diagnosis of knee osteoarthritis leads to a familiar recommendation: be careful with impact. Running, jumping, hopping, and other higher-impact activities may seem like exactly the types of exercise someone
Strength Training for Osteopenia and Osteoporosis: Where Should You Start?
Strength Training for Osteopenia and Osteoporosis: Where Should You Start? STRENGTH TRAINING FOR OSTEOPOROSIS: MUSCLE AND BONE NEED DIFFERENT STIMULI If you are a postmenopausal woman with osteopenia or osteoporosis, you have probably heard some version of: “You need to lift heavy weights to build bone density.” There is truth
Is Jumping Overhyped for Osteoporosis? What a 1998 Study Really Says About Impact Training and Bone Density
Impact training is having it’s moment in the spotlight. If you follow osteoporosis, menopause, longevity, or women’s fitness content, you have probably heard some version of the same advice: You need impact to build bone. There is good science behind the general idea. Bone responds to mechanical loading, and jumping
Protein for Postmenopausal Women: 7 Powerful Guidelines for Muscle and Bone Health
Protein for Postmenopausal Women: 7 Powerful Guidelines for Muscle and Bone Health Protein becomes increasingly important as we age. For women after menopause, adequate protein (combined with progressive resistance training) helps support muscle mass, strength, physical function, bone health, and independence. The amount of protein that may have been adequate
LIFTMOR Study: Strength Training, Osteoporosis & Bone Density
The LIFTMOR study is one of the most frequently cited exercise studies in the osteoporosis world—and for good reason. It challenged the long-standing belief that women with osteopenia or osteoporosis should avoid heavy lifting. Instead, researchers showed that appropriately supervised, progressively loaded high-intensity resistance and impact training can improve bone