Explosivelyfit Strength Training

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Archive for the tag “osteoporosis”

050917 More benefits of exercise

050917 More benefits of exercise

Exercise has been cited as being beneficial for avoiding, lessening, and mitigating a vast array of diseases in the past. Now, new research is confirming even more of these exercise related benefits for those who choose to follow this path to better health.

According to a recent report from Duke University, working out directly affects your heart. You may reduce your risk of developing heart disease up to 25% by doing 750 minutes of high intense minutes each week. By doing 300 minutes of intense exercise you lower your risk of heart disease by 20% and exercising 150 minutes per week lowers the risk by 14%.

Despite scientific research and the medical expert’s advising exercise to manage the pain of arthritis, up to 90% of those with arthritis fail to meet even the standards of 150 minutes of exercise per week. Of this 90%, nearly half get no exercise at all. They are inactive.

Boost your memory with movement.

Aerobic exercise pushes the rate of circulation up and this helps to increase the flow of oxygen rich blood into your brain. A study of almost 300 older people found that of those who walked at least 72 blocks, about 4 miles and 880.0 yards, each week had more gray matter in their brain than those who did not walk or exercise each week. Those who were walking each day cut their risk in half of developing memory problems.

Achieve a calmer state of mind with exercise

Regular aerobic exercise tends to reduce an individual’s level of stress hormones, and decreases the amount of fluctuations in heart rate and blood pressure when under duress. Some of the recommended ways of aerobically exercising are walking, running, swimming, biking, or any other activity that keeps your heart rate up and within the target range for up to 20-30 minutes a day.

Equally effective is resistance circuit training. This method involves doing a series of exercises without stopping for 3-6 times around a circuit-thus the name circuit training. It is most effective with the large muscle groups such as legs, chest, and back. As an example, when doing an intense lower body circuit, the series could look like this: do each exercise for 1 minute. Do this 3-6 times, if you are able.

  • Skip rope
    • Squats
    • Skip rope
    • Calve raises
    • Skip rope
    • Dead lifts
    • Skip rope

Obviously, before beginning any of these exercise suggestions consult with your doctor.

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040717 Vibration Training

040717 Vibration Training

Vibration loading has been successfully used in the astronaut program to help prevent bone loss and to enhance recovery from sprains and tendonitis in normal and athletic individuals. Recent research has centered on the use of whole body vibrations to increase bone integrity, balance and muscular strength.

This research has demonstrated that whole body vibrations in the 25-40 Hz ranges improves explosive power in those who are physically active. Additional findings have shown this type of training to be beneficial to older adults with balance problems and for increased bone formation in postmenopausal women.

How it works: A platform generates vibration which is then transferred to the body and the muscles, causing them to contract in a reflex. This also stimulates circulation tremendously. Tendons are stretched, and even deep-lying muscles such as the pelvic floor muscles, the muscles around the spinal column and in the face are reinforced by this reflex activation. Without using additional weights, and without having to put any additional strain on the body, the experts at Power-Plate have developed several training schedules enabling everyone to improve their looks, health and general well-being. Anyone can use the Power-Plate, whether top athletes, untrained, elderly or overweight.

Technical information supplied by power plate usa. I can’t seem to get the link to work so am removing it. If you want to look at the machine just cut and paste the name.

Contraindications

This list of contraindications is not absolute. If one of the conditions listed below applies to you we strongly advise that you consult with your physician before using the Power Plate.

  • Pregnancy
    Acute thrombosis
    Serious cardiovascular disease
    Pacemaker
    Recent wounds from an operation or surgery
    Hip and knee implants
    Acute hernia, discopathy, spondylolysis
    Severe diabetes
    Epilepsy
    Recent infections
    Severe migraine
    Tumors
    Recently placed IUD’s, metal pins, or plates

Research is still being conducted on the effects of vibration on certain medical conditions. This list may soon be reduced. Practical experience indicates that there are a number of cases where it is beneficial to integrate Power Plate training into ones treatment. This should always be done under the supervision of a doctor, physician or trained professional.

200617 Bone Health Exercise Recommendations

200617 Bone Health Exercise Recommendations

The mode of exercise should be a combination of weight bearing and endurance activities such as stair climbing, tennis, jogging and jumping. Add in regular sessions of resistance training to round out the weeks program.

The intensity level of all these exertions has to be in the moderate to high ranges in order to engage the bone loading force mechanisms leading to high quality rebuilding of these tissues.

The resistance training level of intensity will be in the 80-85% areas for the majority of the selected movements. The selected exercises are those that involve the major muscle groups that focus on the shoulders, chest, upper back and the legs front and rear. Repetitions will be in the 6-8 range for two to four sets with two to three minutes rest between sets.

These exercise sessions need to be at least as frequent as 3-5 times per week for the weight bearing endurance activities and 2-3 times per week for the resistance ones in order to elicit a positive effect on the skeletal structure.

Once these regimes are in place the desired time spent on each one per session is 30-80 minutes per day. This will be a combination of both types of exercise and not just one of the two recommended modes.

130617 Exercise suggestions for increasing bone mineral density

130617 Exercise suggestions for increasing bone mineral density

Before engaging in any new exercise program consult with your primary health care provider.

To increase your lean body mass, add strength and power, follow these guidelines for the suggested group of exercises:

1. Full body resistance training program on a schedule of at least two times per week, with three times to optimize the results.
2. Utilize correct exercise technique at all times
3. Three sets of ten to twelve repetitions each exercise unless otherwise noted.
4. Work to rest ratio is 1:2, meaning if you work out for ten seconds you then rest for twenty seconds.
5. If you are able to add weight after completing the series three times, then do so the next session.
6. If you have added weight then do only ten repetitions and work up to twelve.

Warm up for 5-8 minutes
Squats
Calf raises
Dead lifts
Military presses
Shoulder shrugs
Abdominal work-15-20 reps for two sets
Bench presses
Bar bell rows
Barbell curls
Triceps extensions
Abdominal work again to end the session-15-20 reps for two sets

 

060617 Mechanical load consists of the following:

060617 Mechanical load consists of the following:

Magnitude of force

Magnitude of the load density or the intensity of the load will generally be above eighty to ninety percent one to ten repetition maximum in order to see improvements in the tissue response.

Speed of force development

The rate or speed of loading means how fast the force is being applied to move the load in a concentric muscle contraction (force applied against a weight with the muscles shortening). Think speed during the lift.

The direction of forces

Varying the direction and pattern of movement will stress the bone and the attaching musculature. Full range of motion in all exercises ensures to a certain extent that the forces are applied as required.

Volume of force applied

The first three mentioned above are primarily responsible for bone mineral improvements. Typically the repetitions do not need to exceed thirty to thirty five to see improvements IF the load is within the correct intensity zone (80%-90% 1-10RM).

Exercise prescriptions for bone growth stimulation*

  1. Volume 10 reps for 3-6 sets
    2. Load 1-10 RM at 80%-90%
    3. Rest 1-4 minutes between sets
    4. Variation Undulating periodization patterns
    5. Exercise selection Structural, multi-joint, large muscle groups

    *Essentials of Strength Training and Conditioning
    Baechle, T. R., Earle, R.W. Human Kinetics 2001

Summary:

The greater the magnitude or intensity, the higher and faster the power output, and the direction of force all contribute to the successful laying down of new bone growth.

300517 The stimulus for new bone formations.

300517 The stimulus for new bone formations.

Minimal essential strain (MES) refers to the threshold amount of stress applied to the structure which is necessary to elicit growth of new bone material. A force exceeding MES is required to signal the osteoblasts to move toward the periosteum and begin this transformation. MES is thought to be 1/10 of the breaking force needed to fracture the bone. Training effects have a positive relationship to bone density just as sedentary living habits play a role in the loss of bone density.

Training to increase bone formation

Programs designed to stimulate bone growth, also known as bone mineral density (BMS), will incorporate the following characteristics:

  1. Specificity of loading
    2. Proper exercise selection
    3. Progressive overload
    4. Variation

Specificity of loading will see the exercise patterns emphasizing specific areas in need of assistance. New or unusual forces in varying angles of stress will enable your bones to adapt to the greater intensities. Military presses, bench presses, upright shoulder shrugs, push ups, chin ups, plus other similar exercises would help develop stronger upper body bones. Lower body exercises selections would be along the lines of these types of movement patterns: squats, calf raises, dead lifts, and straight leg dead lifts.

Exercise selection promotes osteogenic stimuli (factors that stimulate new bone formation) and will exhibit these characteristics: Compound exercise muscle movements consisting of multi joint, structural loading and varying force vectors. Such exercises are the squat, dead lift, military press and the bench press along with the Olympic style moves.

Progressive overload

Greater than normal loads force the body to adapt in a positive manner regarding new bone formation. This response is greater if the load changes are dramatic and repetitive in nature. Younger bones may be more receptive to osteogenic changes in the load variance than older bones.

Variations of exercise selections

The body adapts quickly to imposed loads per the SAID (Specific Adaptation to Imposed Loads) principle. In order to prevent accommodation the exercises need to be varied on a periodic basis. There are many individual differences in the same exercise. As an example the squat has at least seventy variations! And these variations do not include any machine versions.

230517 Adaptation of Bone to Exercise

230517 Adaptation of Bone to Exercise

By Danny M. O’Dell, MA.CSCS*D

Background information-briefly stated

Bone is considered a connective tissue that when stressed, deforms and adapts as a result of the load. To meet the strain imposed upon the external structure caused by the bending, compressive, torsional loads and the muscular contractions at the tendinous insertion point’s osteoblasts migrate to the surface of the bone.

At the point of the strain, immediate modeling of the bone begins. Proteins form a matrix between the bone cells. This causes the bone to become denser due to the calcification process occurring during the growth response to the load.

The new growth occurs on the outside of the bone to allow the manufacture of new cells to continue in the limited space with in the bone itself. This outer layer is commonly known as the periosteum.

Adaptations take place at different rates in the axial skeleton (skull/cranium, vertebral, ribs, and sternum) and the appendicular skeleton (shoulder, hips, pelvis and the long bones of the upper and lower body-essentially the arms and legs). This is due to the differences in the bone types- trabecular (spongy) and cortical (compact) bone.

160517 The major keys to good bone health

160517 The major keys to good bone health

*Exercise plays a highly beneficial role in maintaining bone integrity and preventing fractures by increasing the strength of the bones.

*Bone mineral density is directly related to long term physical activity via load bearing, impact exercise regimens.

*The loss of bone mineral density weakens the bones and makes them susceptible to a fracture.

*The sites most frequently fractured are in the hip, spine, and wrist.

Summary:

Take care of your health by exercising, eating right and having yearly full physical exams.

090517 Osteoporosis strength training

090517 Osteoporosis strength training

High impact exercise such as these listed builds stronger bones

  • Vertical jumps
  • Skipping rope
  • Jogging in place
  • Knees semi straight hops in place
  • Ankle hops
  • March around your home or gym with dumbbells or extra weight on your shoulders

Weight bearing aerobics

  • Walk with a set of dumbbells. Avoid repetitive motion injuries by switching up on your method of carrying the extra weight on your walk or run.

There is a delayed response of up to six months before changes in your bone mineral density will be noticeable. Weight bearing and bone load bearing lowers your risk of fractures.

180417 Osteoporosis: The risk factors

180417 Osteoporosis: The risk factors

Some risk factors are under your control whereas others are not. Here is a brief list for your consideration.

1. Gender-of the ten million people with osteoporosis in the United States 80% of these are women. Particularly affected, and at increased risk for the disease, are Caucasian and Asian women.

2. As you grow older your risk increases.

3. Your diet and health history habits make contributions to the disease. Drinking alcohol and smoking, along with a lack of calcium and vitamin D and exercise hasten the onset of this bone weakening condition.

4. Other health conditions such as hyperthyroidism, chronic kidney disease and rheumatoid arthritis seem to predispose a person to osteoporosis.

5. Medications such as thyroid medication and oral steroids can damage the bones.

More to follow.

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