Friday, February 20, 2009

February 20, 2009- Cyclists and others at risk for bone loss...

If you or others you know participate in activities such as cycling, swimming or other non-weight bearing activities as your primary form of exercise be aware that you may be at risk for bone loss if you don't supplement that activity with a weight bearing activity such as weight training, jogging etc. These problems can come on early, in the 20s or even 30s. If you are going to do weight training you must also keep in mind that in order to get the benefits for your bones you need to be using resistance at or above 80% of your 1 rep max. This means a weight that you can do only 8-10 reps with......the take home message is bone loss and potential resulting injuries can come on early in life if you don't stress your body with the right combinations of exercise and activity. Read the article

This all goes back to the intensity levels of an exercise, and the evidence I see in gyms and with many individuals is that they don't work anywhere near the levels of intensity or for the duration of time needed to reach the goals they desire to attain. You have to push yourself. Ask yourself, am I coasting? or am I really working hard and doing a little bit more than I think I can do? If your answers are yes and no, then before you become frustrated about the lack of results you need to be able to honestly change those answers to no and yes.