骨骼流失从30岁后加速：4周计划以力量、高冲击与平衡训练应对
Your Bones Start Weakening Earlier Than You Think. This 4-Week Plan Will Keep Them Strong.
骨骼不是一成不变的：它一直在拆旧建新，30岁后往往流失多于新建，绝经前后流失还会加速——骨科医生 Carl Herndon（NewYork-Presbyterian/Columbia）对 Women's Health 说，骨密度流失起初极慢、到绝经前后加速，绝经早期之后再放缓。Women's Health 健身编辑 Cori Ritchey（C.S.C.S.）据此编了一份4周计划：骨骼训练要同时练力量、高冲击与平衡三类，每周含3次力量训练、2次高冲击有氧（其一按体能可选），其余为休息日，单次45分钟以内；器械只需瑜伽垫、台阶、弹力带与轻中重三副哑铃。饮食一侧强调钙、镁、磷等成骨矿物质，计划附带的营养速查帮读者搭配富含钙的食物。逐周训练、动作术语表与营养内容在可免费下载的计划 PDF 里（40余页），PDF 开篇即提醒：开始前请先与医生确认该计划是否适合自己。说明：本文为媒体编辑制定的训练计划推介，所谓“有科学依据”系编辑部自述、未附独立研究引用；骨密度变化因人而异，原文标题“能让你保持强壮”的承诺本站不采纳，已确诊骨质疏松或有骨骼问题者应以医生意见为准。署名：颜如玉编辑台。
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3 min read
Bone health is a silent, but serious, part of aging. Nearly 80 percent of people with osteoporosis are women, in large part because estrogen—a hormone that plays a vital role in bone formation—decreases significantly in menopause.
“Generally, bone density loss starts extremely slowly and then accelerates around the time of menopause,” says Carl Herndon, MD, an orthopedic surgeon at NewYork-Presbyterian/Columbia University Irving Medical Center. “Then, in the early post-menopause phase of life, it continues to decrease but at a slower rate.”
The encouraging news? There’s plenty you can do to support your bones at any age. With the right tactics, you can help preserve—and even improve—bone density while building the strength, balance, and power that supports healthy aging. Whether you’re looking to build your bones after an osteoporosis diagnosis or are just looking to preserve the bone density you already have, the new WH+ 4 Weeks to Stronger Bones plan shows you exactly how to work out (with only dumbbells!) and fill your plate in a way that strengthens your bones and helps you feel your best for years to come.
What You Get When You Download the Guide
- A four-week science-backed training program that breaks down weekly workouts to help you build functional strength and improve your bone density through both strength and cardio training
- Nutrition tips to help you fuel properly between sessions and support bone formation
- Expert fitness advice on how to tailor workouts to meet you where you are
- A fill-in tracker to help you see exactly how you’re progressing
Want a Sneak Peek into the 4 Weeks to Stronger Bones Plan?
What Makes This Plan Different—and Worth It
It’s comprehensive and easy to follow.
Bone training calls for three key types of movement: strength, high-impact, and balance training. Fitting all three into your weekly routine might sound complicated, but this plan makes it simple. Each week includes three strength-training sessions, two cardio-based high-impact workouts—one of which is optional, depending on your fitness level—and two true rest days. All the workouts take 45 minutes or less, making it easier to stay consistent, even with a busy schedule.
It’s grounded in science.
We reviewed the latest bone density research and consulted leading experts to create an effective, well-rounded plan. Every workout, nutrition tip, and bone-forming strategy is backed by science—and formatted to fit into your everyday life.
The benefits go beyond bone health.
One of the best things about training for stronger bones is that it supports healthy aging in many other ways. The plan builds strength, balance, and power—three essential fitness qualities that will help you move confidently for years to come. You’ll develop the functional strength to make everyday activities feel easier, and the agility and stability to stay steady on your feet.
What You Need for This Program
This program is simple with a capital S. That doesn’t just apply to the actual workouts, either—you only need a few items, such as an exercise mat, a step, some resistance bands, and a set of light, medium, and heavy dumbbells.
What to Eat on the 4 Weeks to Stronger Bones Program
Your bones rely on essential minerals—many of which come from the foods you eat—to stay strong and resilient. Calcium, magnesium, and phosphorus all form the spongier inner tissues that make your bones firm yet flexible (more on this in the plan!). The plan’s nutrition section makes supporting your bones simple, highlighting bone-friendly foods and offering expert guidance on how to build a balanced, nutrient-rich plate.
More Perks of Joining WH+
Women's Health+ is a premium membership program that provides premium expert-backed fitness programs, eating plans, wellness advice, and exclusive digital content designed to meet you no matter which life stage you’re in. We tap expert sources and look into the latest research to provide you with the strength training, weight loss, recovery, and mental health tools you need to live your longest, healthiest, happiest life.
When you sign up for a membership (starting at $5/month), you’ll get access to:
- One year of health programming, including workout plans and nutrition guides, created by WH editors and experts
- Exclusive fitness challenges, including the popular Glute Gains Challenge and the Strong After 50 Plan
- A year’s worth of access to our All Out Studio fitness app with 450-plus workouts to stream ($90 value)
- Tons of healthy recipes, including our High-Protein Meal Prep Manual
- Unlimited WomensHealthMag.com content and a one-year print magazine subscription
Photographs by Cory Vanderploeg
Styling by Rose Lauture
Hair and Makeup by Mirna Jose
Cori Ritchey, C.S.C.S., is the fitness editor at Women's Health, as well as a certified strength and condition coach and group fitness instructor. She’s reported on topics regarding health, nutrition, mental health, fitness, sex, and relationships for several years. You can find more of her work in Men’s Health, HealthCentral, Livestrong, Self, and others.
来源：颜如玉编辑台 · womenshealthmag.com