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British Military Fitness
British Military Fitness
British Military Fitness
Health Club Management

Health Club Management

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UNITING THE WORLD OF FITNESS
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Health Club Management

Health Club Management

features

Strength training: Bone loading

You may be able to help your members and customers avoid or reverse osteoporosis by encouraging weight bearing activities, as Liz Terry reports

By Liz Terry, Leisure Media | Published in Health Club Management 2019 issue 7
Weight bearing activity is vital for bone health / PHOTO: SHUTTERSTOCK.COM
Weight bearing activity is vital for bone health / PHOTO: SHUTTERSTOCK.COM

Having strong bones is essential to good health, especially as we get older, enabling us to remain active and with good vitality and quality of life.

Osteoporosis – brittle bones – is a highly debilitating disorder, which can lead to fractures and falls and it’s estimated that one in three women and one in five men will suffer from it in their lifetime and this number is growing as the population ages and people become more sedentary.

However, the good news is that the fitness industry has a big part to play in helping people who are susceptible to this disease to avoid it or lessen its impact.

How does it work?
Doing weight bearing activity is vital in achieving good bone health. The stress that is placed on the bones by exercises such as weight lifting, plyometrics and running stimulates the body to build and maintain strong bones.

It does this because the impact that is generated by exercise compresses the bone matrix, triggering the bone to take in calcium and other minerals and thereby increasing bone density which results in stronger bones.

What load is needed?
The amount of weight bearing that is needed to trigger this response is called osteogenic loading because it takes a certain ‘load’ to stimulate the bone building cells.

This ‘bone loading’ is essential if people are to maintain a healthy skeletal system, and we expect more fitness businesses to add bone loading to their workout options, as the demand for wellness services increases and people are more aware of the need to work hard to ensure a healthy older age.

When it comes to the impact of exercise on bone health, scientists measure activities according to how many multiples of body weight they load onto the skeleton.

A study by Kevin Deere, et al. at the University of Bristol in the UK looked at the bone loading which was needed to stimulate bone mineralisation in teenagers and found the amount of loading required was 4.2 times their body weight*.

This means if you weigh 130 pounds, you need to load your bones with 546 pounds to trigger bone building.

How to load up?
At rest, gravity applies a load to our bones which equals that of our body weight. Activities such as walking, jogging or running add more load, but much higher impact is needed to achieve a load of four times your bodyweight, with weight training, plyometrics or jumping being options.

Although the researchers cautioned the extrapolation of these results into other population groups, the results nevertheless highlight that light exercise is unlikely to be as effective as heavier lifting.

Adding bone loading to your repertoire as an operator or personal trainer will enable you to better serve members and customers, as well as enabling them to take steps to improve their long-term health, longevity and quality of life.

Researchers point out that while exercise such as cycling and swimming have excellent health benefits in areas such as flexibility, strength and cardiovascular capacity, they effectively ‘unload’ the bones, so any gym members who focus exclusively on these types of exercise and are without bone loading in their exercise regime as a result, may be susceptible to osteoporosis and would be advised to add more weight bearing activity to their workout programme.

Another area for consideration is the advice that people get to enable them to make the right exercise choices, as it’s important they avoid overloading and creating other musculoskeletal issues.

It’s advised that anyone with low bone density or osteoporosis works with a fitness professional to ensure that bone loading is done progressively and without causing harm.

* Deere, et al., Habitual levels of high, but not moderate or low, impact activity are positively related to hip BMD and geometry: results from a population-based study of adolescents.

JBMR, Vol. 27, No. 9, September 2012, pp 1887–1895

https://www.ncbi.nlm.nih.gov/pubmed/22492557

If you would like to get each issue of HCM magazine sent direct to you for FREE, plus the weekly HCM ezine, sign up now!
The impact of weight loading triggers the bone to take in calcium and other minerals / PHOTO: SHUTTERSTOCK.COM
The impact of weight loading triggers the bone to take in calcium and other minerals / PHOTO: SHUTTERSTOCK.COM
Weight bearing activity can ensure a healthy older age / PHOTO: SHUTTERSTOCK.COM
Weight bearing activity can ensure a healthy older age / PHOTO: SHUTTERSTOCK.COM
http://www.leisureopportunities.com/images/imagesX/693650_377285.jpg
Help your members avoid or reverse osteoporosis with weight bearing activity. HCM editor Liz Terry reports...
Liz Terry, Editor, HCM,weight bearing activity, osteoporosis
People
HCM people

Aaron Smith

Founder, KX Pilates
‘KX’ stands for ‘the Kaizen Experience’, which means ‘change for the better’ in Japanese. It’s a philosophy that focuses on continuous improvement. We’re always seeking to improve, not only as a company but as individuals
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HCM people

Jo Smallwood

general manager, Oldham Leisure Centre
We saw the opportunity to initiate new partnerships with the Oldham Foodbank to help local residents during the COVID-19 crisis. We can’t serve our community in the way we would usually do, so we’ve moved resources to help where people need us most
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We see ourselves as a truly European player. We’re analysing France, Germany, Italy and the UK for development
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Improve your training experience. All your data in a single app. Read more
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Click on a catalogue to view it online
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17-23 Oct 2020
Pinggu, Beijing, China
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03-06 Nov 2020
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03-06 Jun 2021
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features

Strength training: Bone loading

You may be able to help your members and customers avoid or reverse osteoporosis by encouraging weight bearing activities, as Liz Terry reports

By Liz Terry, Leisure Media | Published in Health Club Management 2019 issue 7
Weight bearing activity is vital for bone health / PHOTO: SHUTTERSTOCK.COM
Weight bearing activity is vital for bone health / PHOTO: SHUTTERSTOCK.COM

Having strong bones is essential to good health, especially as we get older, enabling us to remain active and with good vitality and quality of life.

Osteoporosis – brittle bones – is a highly debilitating disorder, which can lead to fractures and falls and it’s estimated that one in three women and one in five men will suffer from it in their lifetime and this number is growing as the population ages and people become more sedentary.

However, the good news is that the fitness industry has a big part to play in helping people who are susceptible to this disease to avoid it or lessen its impact.

How does it work?
Doing weight bearing activity is vital in achieving good bone health. The stress that is placed on the bones by exercises such as weight lifting, plyometrics and running stimulates the body to build and maintain strong bones.

It does this because the impact that is generated by exercise compresses the bone matrix, triggering the bone to take in calcium and other minerals and thereby increasing bone density which results in stronger bones.

What load is needed?
The amount of weight bearing that is needed to trigger this response is called osteogenic loading because it takes a certain ‘load’ to stimulate the bone building cells.

This ‘bone loading’ is essential if people are to maintain a healthy skeletal system, and we expect more fitness businesses to add bone loading to their workout options, as the demand for wellness services increases and people are more aware of the need to work hard to ensure a healthy older age.

When it comes to the impact of exercise on bone health, scientists measure activities according to how many multiples of body weight they load onto the skeleton.

A study by Kevin Deere, et al. at the University of Bristol in the UK looked at the bone loading which was needed to stimulate bone mineralisation in teenagers and found the amount of loading required was 4.2 times their body weight*.

This means if you weigh 130 pounds, you need to load your bones with 546 pounds to trigger bone building.

How to load up?
At rest, gravity applies a load to our bones which equals that of our body weight. Activities such as walking, jogging or running add more load, but much higher impact is needed to achieve a load of four times your bodyweight, with weight training, plyometrics or jumping being options.

Although the researchers cautioned the extrapolation of these results into other population groups, the results nevertheless highlight that light exercise is unlikely to be as effective as heavier lifting.

Adding bone loading to your repertoire as an operator or personal trainer will enable you to better serve members and customers, as well as enabling them to take steps to improve their long-term health, longevity and quality of life.

Researchers point out that while exercise such as cycling and swimming have excellent health benefits in areas such as flexibility, strength and cardiovascular capacity, they effectively ‘unload’ the bones, so any gym members who focus exclusively on these types of exercise and are without bone loading in their exercise regime as a result, may be susceptible to osteoporosis and would be advised to add more weight bearing activity to their workout programme.

Another area for consideration is the advice that people get to enable them to make the right exercise choices, as it’s important they avoid overloading and creating other musculoskeletal issues.

It’s advised that anyone with low bone density or osteoporosis works with a fitness professional to ensure that bone loading is done progressively and without causing harm.

* Deere, et al., Habitual levels of high, but not moderate or low, impact activity are positively related to hip BMD and geometry: results from a population-based study of adolescents.

JBMR, Vol. 27, No. 9, September 2012, pp 1887–1895

https://www.ncbi.nlm.nih.gov/pubmed/22492557

If you would like to get each issue of HCM magazine sent direct to you for FREE, plus the weekly HCM ezine, sign up now!
The impact of weight loading triggers the bone to take in calcium and other minerals / PHOTO: SHUTTERSTOCK.COM
The impact of weight loading triggers the bone to take in calcium and other minerals / PHOTO: SHUTTERSTOCK.COM
Weight bearing activity can ensure a healthy older age / PHOTO: SHUTTERSTOCK.COM
Weight bearing activity can ensure a healthy older age / PHOTO: SHUTTERSTOCK.COM
http://www.leisureopportunities.com/images/imagesX/693650_377285.jpg
Help your members avoid or reverse osteoporosis with weight bearing activity. HCM editor Liz Terry reports...
Liz Terry, Editor, HCM,weight bearing activity, osteoporosis
Latest News
Fitness equipment firm Nautilus Inc is looking for a buyer for its commercial equipment brand ...
Latest News
Technogym has announced the launch of live streaming and on-demand classes. The new content will ...
Latest News
A number of gym operators are concerned that local lockdowns could come into effect in ...
Latest News
Prime Minister Boris Johnson has announced that gyms may be able to reopen in a ...
Latest News
UK consumer confidence has improved significantly since the beginning of the lockdown, with a fifth ...
Latest News
The PGA Tour has recently bought 1,000 Whoop bands for its golfers, after PGA Tour ...
Latest News
ukactive has announced that Active Uprising and the National Summit are going digital as part ...
Latest News
Industry body ukactive has today (1 July) hosted a delegation of government and public health ...
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Health and fitness company Ingesport – which operates the GO fit chain of gyms in ...
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Mountainside Fitness in Arizona has filed a lawsuit against state's governor, Doug Ducey, after he ...
Featured supplier news
Featured supplier: Incorpore and MoveGB ink groundbreaking partnership to transform corporate wellness offering
Incorpore and MoveGB have entered into a landmark partnership, combining the UK’s largest provider of corporate gym memberships with the nation’s biggest network of classes.
Featured supplier news
Featured supplier: Fisikal chosen as tech partner for ‘JP4’; new health app from fitness expert, Jessie Pavelka
Fitness expert and television host, Jessie Pavelka has collaborated with Fisikal, experts in digital management solutions, to create the new JP4 app, a premium 12-week personal health and fitness transformation programme that takes the user on a journey of change through four key elements of health.
Video Gallery
Technogym mywellness app
Technogym
Improve your training experience. All your data in a single app. Read more
More videos:
Company profiles
Company profile: Physical Company Ltd
Physical Company provides specialist fitness solutions. This includes equipment, flooring, gym design, programming and training ...
Company profiles
Company profile: fibodo Limited
fibodo is the digital solution helping people lead healthier and happier lives. From grassroots individual ...
Catalogue Gallery
Click on a catalogue to view it online
Directory
Locking solutions
Monster Padlocks: Locking solutions
Exercise equipment
Star Trac / Core Health & Fitness: Exercise equipment
Fitness Software
FunXtion International BV: Fitness Software
Lockers/interior design
Fitlockers: Lockers/interior design
Direct debit solutions
Harlands Group: Direct debit solutions
Flooring
Total Vibration Solutions / TVS Sports Surfaces: Flooring
Independent service & maintenance
Servicesport UK Limited: Independent service & maintenance
Gym flooring
REGUPOL/Berleburger Schaumstoffwerk (BSW): Gym flooring
Fitness equipment
Healthcheck Services Ltd: Fitness equipment
Management software
Fisikal: Management software
Property & Tenders
Greywell, Hampshire
Barnsgrove Health and Wellness Club
Property & Tenders
Derby City Council
Property & Tenders
Diary dates
21-24 Sep 2020
Loews Coronado Bay Resort, Coronado, United States
Diary dates
22-23 Sep 2020
Heythrop Park, United Kingdom
Diary dates
17-23 Oct 2020
Pinggu, Beijing, China
Diary dates
27-30 Oct 2020
Messe Stuttgart, Germany
Diary dates
03-06 Nov 2020
Online,
Diary dates
27-28 Nov 2020
Athena, Leicester, United Kingdom
Diary dates
23-26 Feb 2021
IFEMA, Madrid, Spain
Diary dates
03-04 Mar 2021
NEC, Birmingham, United Kingdom
Diary dates
03-06 Jun 2021
Expo Centre & Riviera di Rimini, Italy
Diary dates
16-17 Jun 2021
ExCeL London, London, United Kingdom
Diary dates
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