Why strength training is the right choice for vegans

Weight lifting is a good form of exercise for vegans (Creative Commons)

It also noted that veganism might lower bone mineral density in people and put them at a higher risk of bone fractures.

The researchers recruited 43 healthy non-obese men and women who have been on a vegan diet for at least five years as study subjects.

They also recruited 45 non-obese men and women who have been on an omnivore diet, a combination of plant-and-animal-based diet, for five years.

They noted the subjects’ bone mineral densities, diet information and physical activity levels.

Veganism and bone density

The study found that among the subjects who did not do strength training exercises, the vegans showed a noticeable reduction in their bone strength compared to the omnivores.

However, the study found that subjects who engaged in strength training at least once a week had the same bone structure irrespective of their diets.

The study also found that the vegans who did machine work or lifted free weights had better bone health than those who cycled, swam or did other cardiac exercises.

Resistance training exercises improve bone density (Creative Commons)

On the other hand, it is found that the vegans who did aerobic exercises had the same bone structure and strength as those who did not exercise.

Thus the study concluded that it is strength training and not aerobic training that helps in bone formation and strengthening the bones in vegans.

The researchers concluded that in addition to a well-planned diet, it is essential for vegans to have a regular strength training regime.

Strength training vs cardio

A strength training or a progressive resistance training regime includes push-ups, climbing a hill, sit-ups or lifting weights.

It is followed to increase muscular strength and endurance and is now proven to strengthen bones.

Exercises like gymnastics, tennis, resistance band exercises and martial arts like boxing, kickboxing etc., can also help strengthen the bones.

On the other hand, cardio exercises like bicycle, jogging, brisk walking, basketball, and swimming help increase stamina.