When most people start exercise programs it usually for weight loss and we never hear about the unseen success. The body responds to exercise in more ways than just weight loss. However, we have simplified the exercise benefits to be about looks only. The average person who looks in shape is highly likely to be out of shape depending on category. We have all heard of that guys who leaves people in shock after he passes away from a heart attack. Here are the Pryde Athletics categories of total health:
For this article we are going to focus on plyometrics and nutrition and how they can help prevent osteoporosis. Osteoporosis is a condition that can be curtailed but a lifetime of wellness! The problem is most people wait till they are older to start working against osteoporosis, when they should have started the fight as adolescents or young adults.
One on my favorite people to train is 72 year old Sandy Bartlett. Sandy walked in one day with her daughter to tryout our booth camp class. Naturally, I was concerned that I would have to modify the routine to fit her perhaps limited abilities. That was my inner initial thought, but when the warm up started I realized that this person was physically with it. She moved better than most people half her age! Her passion for exercise surpasses the average fitness enthusiast and she is and decided at an early age to become a student of fitness. Currently, she personal trains, boot camps, attend yoga. She is on a mission to increase bone density through weight bearing, plyometric exercises.
There are many fad workouts in community center across America that limit the progression of their clients but maintain a zero to minimal plyometric policy. Such programs do not promote structural stress and hinder the development of bone density! The restrictive nature of these group classes create a cast environment and since your body adapts to environments it’s constantly subjected to, you can see how one can develop a plateau. Change is hard to come by when we do the same thing, for the same time, and intensity. Sure you burn calories and break a sweat but it won’t be substantial. To truly change, your workload has to increase progressively!
The following article is for the International Osteoporosis Foundation. Enjoy!
Women over the age of 50 will experience osteoportic fractures as well men!
Genetic factors play a significant role in determining whether an individual is at heightened risk of osteoporosis. However, lifestyle factors such as diet and physical activity also influence bone development in youth and the rate of bone loss later in life.
After your mid-20s, bone thinning is a natural process and cannot be completely stopped. The thicker your bones, the less likely they are to become thin enough to break. Young women in particular need to be aware of their osteoporosis risk and take steps to slow its progress and prevent fractures.
Childhood to adolescence
It’s never too early to invest in bone health. The prevention of osteoporosis begins with optimal bone growth and development in youth.
Bones are living tissue, and the skeleton grows continually from birth to the end of the teenage years, reaching a maximum strength and size (peak bone mass) in early adulthood, around the mid-20s. Read about bone development in young people.
Children and adolescents should:
- Ensure a nutritious diet with adequate calcium intake
- Avoid protein malnutrition and under-nutrition
- Maintain an adequate supply of vitamin D
- Participate in regular physical activity
- Avoid the effects of second-hand smoking
It’s estimated a 10% increase of peak bone mass in children reduces the risk of an osteoporotic fracture during adult life by 50%.
Bone mass acquired during youth is an important determinant of the risk of osteoporotic fracture during later life. The higher the peak bone mass, the lower the risk of osteoporosis.
Once peak bone mass has been reached, it is maintained by a process called remodelling. This is a continuous process in which old bone is removed (resorption) and new bone is created (formation). The renewal of bone is responsible for bone strength throughout life.
During childhood and the beginning of adulthood, bone formation is more important than bone resorption. Later in life, however, the rate of bone resorption is greater than the rate of bone formation and results in net bone loss –a thinning of your bones.
Any factor which causes a higher rate of bone remodelling will ultimately lead to a more rapid loss of bone mass and more fragile bones. The nutritional and lifestyle advice for building strong bones in youth is just as applicable to adults to.
- Ensure a nutritious diet and adequate calcium intake
- Avoid under-nutrition, particularly the effects of severe weight-loss diets and eating disorders
- Maintain an adequate supply of vitamin D
- Participate in regular weight-bearing activity
- Avoid smoking and second-hand smoking
- Avoid heavy drinking