Exercise and bone health

It is well known that regular exercise is excellent for your heart, health and well-being. There is also plenty of evidence that proves that regular exercise is essential in warding off various health-related issues; what's not as well known is that people who perform non-weight bearing exercises such as cycling or swimming as their sole method of exercise could be putting themselves at risk for osteoporosis.

 
Bone is living tissue that responds to loads placed on it. If you perform  non-weight bearing exercises your bones won't retain their density like they would with a weight bearing exercise. If cycling or swimming is currently your only form of exercise, you can be proactive in preventing the disease by adding a little variation in your training.

• Weight bearing exercises such as walking, running, skiing, dancing or jumping all help to retain bone density
• Cross training
• Resistance or weight training
• Improving core strength
• A diet that meets your calcium and vitamin D requirements

A common misconception is that osteoporosis is a disease that is limited to aging women since low estrogen causes bone deterioration, in fact it can affect men as well. Care should be taken for young people in particular, since bones keep growing and do not reach peak density until the age of 30.

For those of you that have already been diagnosed with osteoporosis, it doesn't mean you have to stop moving. Instead, perform exercises that strengthen the back, core and hip, and ensure that you supplement your routine with alternate workouts. Before you run out and buy calcium supplements or change your training schedule, it is always a good idea to talk to your doctor for their recommendations first.

References from the SIRC Collection: 

1. Campion F, NeviII A, MedeIIi J, et al. Bone Status in Professional Cyclists. International Journal Of Sports Medicine. July 2010;31(7):511-515.
2. Cedaro R. Osteroprorosis And Cycling. Triathlon & Multi Sport Magazine. July 2, 2012;15(7):76-78.
3. CYCLISTS AT RISK FOR OSTEOPOROSIS. IDEA Fitness Journal. July 2009;6(7):12.
4. Giles M. Bone strength matters. Bicycling Australia. May 2006;(139):52-54.
5. Hamilton A. Cycling health: a bone of contention. Cycling Weekly. September 30, 2010;:50-51.
6. Hawkins K. Cycling: Bad for the Bones?. Bicycle Paper. August 2012;41(6):1-5.
7. Nichols J, Rauh M. LONGITUDINAL CHANGES IN BONE MINERAL DENSITY IN MALE MASTER CYCLISTS AND NONATHLETES. Journal Of Strength & Conditioning Research (Lippincott Williams & Wilkins). March 2011;25(3):727-734.

Why should women try powerlifting?

If someone said to you that they knew something you could do that would be empowering, challenging, engaging and would change your body composition - would you consider it? Powerlifting, often confused with Olympic lifting, is an individualized sport in which competitors attempt to lift as much weight as possible for one repetition in the squat, bench press, and deadlift. For women, powerlifting is currently a niche sport but one that is growing.

Many women are under the impression that lifting weights will make you bulk up when in fact women don't have the testosterone to get the big muscles. Building muscle isn't easy and you won't turn into a she-hulk if you squat your own body weight, what you will end up with is stronger legs and great backside! The way you train will play a significant role in your success - if you adhere to a balanced program of lunges, dead lifts, squats, pull ups, push ups and presses you will get stronger, not bigger.

Weight training can:

• reduce stress and is good for your heart.
• make you stronger and reduces your risk of osteoporosis.
• help you lose weight. According to one study, adding just two sessions per week of heavy lifting can reduce your body fat by three percent without cutting calories.
• strengthen bones and stabilize joints which reduces the risk of injury.
• increase your metabolism. When you put on more lean mass, your body requires more energy which in turn allows you to burn more calories during the day without exercise.

What many women notice when they start lifting is the positive community surrounding them. When people go for a personal best (lifting more weight than they have previously) there is a lot of support from other lifters, sometimes cheering you on trying you psych you up for the lift. Having people root for you and celebrate with you for having achieved something you may not have thought possible a month or two ago can be an amazing and addicting experience.

Throwing around some heavy weight can also do wonders for your self-esteem. If you feel physically strong, chances are it will increase your confidence in your ability to tackle new challenges in and outside the gym.

Whether you have just beat a personal best or you're just starting to see and feel the difference in the strength of your own body, one of the best things lifting does is to turn your attention away from just getting "skinny" and empowers you to create a strong new body that's all your own.

References from the SIRC Collection:

1. Haines J, Thrine A, Titlebaum P, Daprano C. Women and Weight Training: Education and Demonstration Make a Difference. Applied Research In Coaching & Athletics Annual. May 2008;23:237-254.
2. KOLBER M, CORRAO M. SHOULDER JOINT AND MUSCLE CHARACTERISTICS AMONG HEALTHY FEMALE RECREATIONAL WEIGHT TRAINING PARTICIPANTS. Journal Of Strength & Conditioning Research (Lippincott Williams & Wilkins). January 2011;25(1):231-241.
3. Lifting Weights Attacks Unhealthy Belly Fat in Women. Tufts University Health & Nutrition Letter. June 2006;24(4):8.
4. Nasim H. THE EFFECT OF SHORT-TERM WEIGHT-BEARING EXERCISE ON BONE MASS DENSITY IN OBESE AND THIN YOUNG GIRLS. / EFEKTI KRATKOTRAJNOG VJEŽBANJA SA DODATNIM TEGOVIMA NA KOŠTANU MASU KOD PRETILIH I MRŠAVIH DJEVOJAKA. Sport Scientific & Practical Aspects. December 2010;7(2):11-16.
5. Seguin R, Economos C, Palombo R, Hyatt R, Kuder J, Nelson M. Strength Training and Older Women: A Cross-Sectional Study Examining Factors Related to Exercise Adherence. Journal Of Aging & Physical Activity. April 2010;18(2):201-218.
6. Shepherd J. Why are you weight-ing?. Ultra-Fit Magazine. August 2013;23(7):4.