The Silent Thief: Osteoporosis Book

Bohme, Karine with Frances Budden, MD. The Silent Thief: Bone-Building Exercises and Essential Strategies to Prevent and Treat Osteoporosis (Your Personal Health) Firefly Books, 2001.

Karine Bohme is a personal trainer and fitness instructor. After she was hired by Dr. Frances Budden she became interested in bone loss and the positive effects of exercise on this condition.

Table of Contents


Part A. An Overview 1. Understanding Osteoporosis

  • All About Bones
  • The Science of the Silent Thief
  • Are You at Risk?
  • Acute Vertebral fractures: An Important Note
  • Men and Osteoporosis
  • Detecting the Silent Thief
  • The Bare Bones

Part B: Outwitting it through Prevention and Treatment
2. The Bone Boosters: Calcium and Vitamin D

  • Calcium: A Bone's Best Friend
  • Vitamin D
  • The Bare Bones
3. More Bone Boosters: Other Nutritional Strategies
  • Soy: The Plant Estrogen
  • Bone-Enhancing Mineral and Vitamins
  • The Bare Bones
4.Drug Strategies to Prevent and Treat Osteoporosis
  • Hormone Replacement Therapy (HRT)
  • Selective Estrogen Receptor Modulators (SERMs)
  • Calcitonin
  • Bisphosphonates
  • A Plan for You
  • The Bare Bones

Part C. Outwitting with Exercise

5. Exercise: The Magic Cure?

  • Key Component of Fitness
  • Exercise
  • Skeletal Fitness
  • Exercise Frequency and Intensity
  • The Bare Bones

6. Getting with the Program

  • Progression
  • Investing in Exercise
  • Motivating Yourself
  • Planning Your Workout Schedule
  • Knowing If Your Body is Ready
  • The Bare Bones

7. The Program

  • The Warm-up
  • Resistance Training
  • Time Requirements of Workout
  • The Exercises
  • Resistance-training exercises - section A
  • Resistance-training exercises - section B
  • Weight-bearing or Impact Exercises
  • Balance-training Exercises
  • Stretching

8.Functional Fitness for Every Move

  • Functional Fitness and Aging
  • Which Functional Exercise Do I Need?
  • Incorporating Functional Exercises Into Your Program
  • The Bare Bones
Appendix 1 Movements to Avoid
Appendix 2 Getting "On the Ball" Safety Tips for Using a Stability Ball
Appendix 3 More Bone-Building Exercise Options
Appendix 4 Progression Training; Adjusting Your Wrokout Schedule for Maximum Benefit
End Notes; Glossary; Index

Buy this book by Karine Bohmenow: Bone-Building Exercises and Essential Strategies to Prevent and Treat Osteoporosis (Your Personal Health)

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