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Preventing Osteoporosis (Impact and Resistance Training)
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Osteoporosis is a condition “characterized by low bone mass, deterioration of bone tissue and disruption of bone architecture, compromised bone strength, and an increase in the risk of fracture”. – Cosman et al 2014
It impacts roughly 10 millions Americans and over 40 million are classified as having low bone density. It is a multifactorial condition that is influenced by things like genetics, nutrition, exercise, and other factors.
Therefore, it may be worth implementing resistance and impact training early in life and keeping consistent with this training to help counteract osteoroposis in later years.
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but is intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
what's going on everybody welcome to III rehab today we're gonna discuss osteoporosis and exercise strategies to help deal with this issue let's get into it according to the clinicians guide to prevention and treatment of osteoporosis by Cosman and colleagues in 2014 osteoporosis is characterized by low bone mass deterioration of bone tissue and disruption of bone architecture compromised bone strength and an increase in the risk of fracture around 10 million Americans have osteoporosis over 40 million have low bone density and it has been suggested that the lifetime risk a fracture for women and men over the age of 50 is one in three and one in five respectively that's pretty high and these associated fractures come with a lot of unfortunate complications this primarily affects that baby boomer demographic which makes up about 20% of the US population now most of you watching are probably between the ages of 25 and 34 but this might apply to your parents your family members or your close friends and Benjamin Franklin's quote applies here perfectly in ounce of prevention is worth a pound of cure because we see that peak bone mass is usually achieved between the ages of 18 and 25 and can be influenced by factors like nutrition and physical activity that's where today's article comes into play we're looking at a paper published this year and the Journal of bone titled regional changes in indices of bone strength of upper and lower limbs in response to high-intensity impact loading or high-intensity resistance training by Lambert at all this article was reviewed in this month's issue of mass or monthly applications in shrink sport by Greg knuckles which we are an affiliate of and it's a monthly research review breaking down all things related to training and nutrition in the study young adult females who are categorized as physically inactive and demonstrating below average bone mass but otherwise healthy were split into two different groups over the course of ten months one group participated in a high-intensity progressive impact training program led by an instructor per week for 40 to 45 minutes per session sessions consisted of punching their jabs crosses and hooks and lower limb landing exercises such as jumping hopping and drop jumps these movements were progressed over the course of the research study including going from gloves to hand wraps as well as progressing from wearing shoes to being barefoot on the other hand the other group participated in a high-intensity progressive resistance program led by an instructor twice per week for forty to forty-five minutes per session these sessions consisted of deadlifts squats calf raises overhead presses bent over rows and bench press weights were progressed for all movements so that participants were at least completing five sets of three to five repetitions at 85% of their one rep max except for the calf raise which was completed for five sets of ten repetitions without going into too much detail they did find that both groups benefited from their respective training so either the impact training or the resistance training however the adaptation seen were slightly different between the groups so for the impact training group bony responses were seen at the distal aspect of long bones so the tibia and the radius whereas for the resistance training they saw greater bony adaptations and the shaft of long bones and at the proximal femur z' at III rehab we think this is super important because it goes back to that Benjamin Franklin quote it gives us an idea on how to prevent osteoporosis or at least mitigate osteoporosis and some of its negative consequences on health related outcomes or quality of life by implementing something like resistance training and impact training early in life and then keeping consistent with that training throughout the lifespan a quick caveat these were young healthy females and from what I can tell we're not classified as having osteopenia or osteoporosis so we can't necessarily generalize these results to everybody however we have seen that this type of training it can be efficacious and safe in older male and females who do present with osteopenia or osteoporosis I'll link those studies in the description as well as the rest and if there's enough interest it could be a topic for a future discussion if you want to learn more about this article in depth I do recommend checking out mass as I said we are an affiliate but they are a great resource that we use personally and by supporting them you help support us so we can put out more YouTube videos like this and of course a disclaimer this is not medical advice if you want to start up a new exercise program especially as it relates to your bone density make sure you consult your doctor or their health care professional thank you so much for watching we hope you enjoyed the video please give us a thumbs up hit that like button and subscribe we put out weekly YouTube videos you can also head over to our website at e3 rehab comm where we have weekly blogs monthly podcasts and rehab programs also let us know what you think of the content leave a comment below and we'll see you next time peace
#Preventing #Osteoporosis #Impact #Resistance #Training
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Thank you so much for watching! Check out our recent video on the topic: https://youtu.be/zkLPFZV43r8
New sub here. I wish I could find a trainer as knowledgeable as you are in my area. 😢
do you provide a program for osteoporosis that people can do at home based on info re resistance and impact exercise or is it not safe to be done without supervision? or can you provide supervision through zoom?
Thanks a lot for the video! are there any studies for resistance training at lower intensities, e.g. performing 3 sets of 10 reps (in young females)? based on your knowledge, can it still be beneficial for increasing BMD?
Extremely Insightful…and well referenced!!! Grateful for your Great Job!!!
Hey man, thank you for making this video. I am 35 years old and very fit and healthy and I was diagnosed with osteoporosis today. I cant find information for cases like mine anywhere
I don't know how I missed this channel! 😢 Wonderful work, Mark and Nicole!
fascinating