Join us for this replay from the archives and learn more about how strength training can help people with osteoporosis...

Learn why strength training is the foundation to rebuilding bone strength and bone density and why osteoporosis isn’t a permanent sentence. Amy and Brian break down the research around bone density and strength training, what exercises you should do to strengthen the most vulnerable parts of your body, and what exercises you should avoid completely.

• Many people are recommended to engage in weight bearing exercise to help deal with the effects of osteoporosis.
• Osteoporosis and osteopenia affect millions of people of which 80% are women. Research indicates that as many as 1 in 4 women over the age of 65 have low mineral content in their spine or femur.
• Just moving around isn’t going to cut it in terms of reversing osteoporosis. People can be very active and still suffer from osteoporosis.
• You need to exercise in more meaningful ways to deal with osteoporosis and this means proper strength training.
• Strength training improves every system of the body for the better, and this includes the skeletal system. The goal of this kind of strength training isn’t to increase bone mineral density; the aim is to prevent future fractures.
• When you look at it that way, strength is the lead domino in that it improves strength, balance, and bone density.
• Sarcopenia also weakens the bones as well as the muscles as we age, so aiming for strength first will also address osteoporosis.
• Strength also acts as a shock absorber in the case where you experience a high impact force.
• There are two schools of thought on how strength training affects bone density. The first says that the results are sight specific and load dependent. The second says that it’s due to hormonal factors.
• Other research shows that your bones will not get stronger without sufficient loads. We need the bones attached to the muscles to be loaded in order for our bodies to send signals to the bones to get stronger.
• We need to perform exercise that directly loads the bones we want to strengthen, as well as perform exercise that creates the metabolic stimulus that elicits a full spectrum release of miocines.
• Building stronger bones takes time - up to multiple years to really turn around bone loss - which is often more time than it takes to see other health and fitness results. This is a path we have to travel in order to apply the level of muscle loading we need to grow stronger bones.
• Bone strength is a marathon, not a sprint. The very first step to improving bone strength is to begin a safe, effective strength training program.
• There are a few exercises that should be prioritized to strengthen bones, typically movements that address the hips, legs, and lower back.
• For anyone with osteoporosis, they should avoid overhead pressing movements and twisting movements.

Link:

exercisecoach.com

This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.

Join us for this replay from the archives and learn more about the optimal amount of exercise...

One of the most common questions we get at the Exercise Coach is “Is exercising twice a week really often enough?” Listen in as Brian Cygan and Amy Hudson explore why whole effort exercise twice a week is not only enough, it’s the optimal amount you need to achieve the best fitness results for your body in the shortest amount of time possible.

• Exercising twice a week is more than enough. In fact, exercising more often can actually be counterproductive.
• The most important thing you can do as you age is addressing the health of your fast-twitch muscle fibres. To stimulate and improve the quality of your fast-twitch muscle fibres the exercise needs to be intense and brief.
• When we work our muscles in this way it forces adaptations, which are the end results that we are seeking from an exercise program. The flipside of this intense exercise is that you need to give your body enough time to fully recover and super-compensate, which takes at least 48 hours.
• All the results we want from exercise, like increased muscle mass, strength, neurological efficiency, and improved insulin sensitivity, are not actually caused directly by exercising. Our bodies produce the results we want once we’ve achieved adequate recovery.
• If you exercise more frequently than twice a week, all we are doing is interrupting and disrupting the body’s innate ability to produce the very results we want. Overtraining can cause people to stall out and even go backward in terms of their fitness improvements.
• We should be able to measure the results of any exercise program, which is why this idea is built into every program at the Exercise Coach.
• If you’re not seeing results from your exercise routine, question whether your exercise is intense enough and whether or not you are giving your body enough time and resources to recover properly.
• During a workout, you are depleting the stored energy in your muscles so that they will build themselves back up over time. Your recovery time is just as important as your workouts. The consumption of your muscle’s fuel is a major metabolic signal that triggers these kinds of transformations.
• The answer to getting the best possible results is almost never just exercising more. The key is combining whole effort exercise and whole food nutrition to get all the results we want.

Link:

exercisecoach.com

This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.

Join us for this replay from the archives and learn more about muscle vs fat while on the road to improved health...

Brian Cygan and Amy Hudson break down the age-old question of whether muscle really weighs more than fat and why the number on the scale can be very misleading when you’re trying to improve your health and fitness.

• When many people start a strength training program, they look at their body composition and may wonder whether muscle is heavier than fat. The accurate answer is that muscle is more dense than fat.
• When people say that muscle weighs more than fat, what’s really being communicated is that muscle is more dense so it takes up less space within the body.
• Body fat is more voluminous. This is why you get a better change in body composition and physical health when you lose body fat as opposed to a combination of fat and muscle.
• The ideal approach to weight loss is to do what it takes to maximize fat loss, and the only way to do that is to combine whole food nutrition and whole effort exercise; science-based and intense strength training.
• If you don’t do strength training when combined with whole food nutrition, you will lose weight from both body fat and muscle mass. This can result in a slower metabolism and actually regaining the weight in the future.
• If you lose five pounds of body fat, you may not see a difference on the scale but still see a considerable improvement in body composition.
• You can lose more of your body mass overall even without losing a pound on the scale. The scale may not change over the course of the year but you will still feel stronger and have more energy and stamina.
• Get rid of the preconceived notions of what number on your scale means you’re healthy, and instead focus on adding strength, losing body fat, and feeling great.

Link:

exercisecoach.com

This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.