Four of the five parameters chosen to evaluate functional fitness, namely flexibility, agility, strength, and endurance, were affected positively by the exercise program (all P <. No change in femoral BMD was observed in either group (P =.
Spinal BMD stabilized in the exercisers while decreasing significantly in the controls (P =. Spinal and femoral bone mineral density (BMD), functional fitness (flexibility, coordination, agility, strength/endurance, cardiorespiratory endurance), psychological well-being, back pain intensity, and self-perceived health. All subjects were invited to attend bi-monthly educational seminars covering topics related to osteoporosis. Subjects allocated to the experimental group performed weight-bearing exercises (walking, stepping up and down from benches), aerobic dancing, and flexibility exercises for 60 minutes, three times a week, over a period of 12 months. Know what your body is capable of, do not push it too hard as an injury will postpone your 12 weeks being completed in time.To describe the effect of a supervised physical activity program on the physical and psychological health of osteopenic women.Ī total of 124 community-living postmenopausal women, between 50 and 70 years of age, with low bone mass took part in the study.
As the weeks go by, increase either the reps or the weight of each exercise to build up your strength and endurance. Here is a printable chart for you to fill in with the exercises you plan on completing.īe sure to also include how many reps and sets you plan on completing each day. Before beginning your exercises, have the program approved by your counselor and parents. Be sure your program incorporates the endurance, intensity, and warm-up guidelines discussed in the Personal Fitness merit badge pamphlet. Requirement 7 of the Personal Fitness Merit Badge has us doing the following: Outline a comprehensive 12-week physical fitness program using the results of your fitness tests.
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