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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.
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
Can a Weighted Vest Help Improve Bone Density? What One 5-Year Study Found
Can a Weighted Vest Help Improve Bone Density? What One 5-Year Study Found Weighted vests have become popular among women who want to improve bone density, maintain strength, and protect their independence as they age. But do they actually work? The answer is, they may help when they are
Schroth Method for Scoliosis: How Physical Therapy and Strength Training Work Together
Schroth Method for Scoliosis: How Physical Therapy and Strength Training Work Together For individuals living with scoliosis, exercise can sometimes feel confusing. Questions like “Is this movement safe for me?”, “Why does my back, neck, shoulder, or hip hurt after certain exercises?”, or “Can I still lift weights?” are incredibly