Re: Exercise saves your bone mass during weightloss!

[Guest guest]

How about Kickboxing...punching and kicking a heavy bag as opposed to

weights?

Bob

>

> Rodney,

>

> An idiopathic condition known as " coronary arterial spasm " causes

> heart attack even in absence of CAD:

>

http://www.nhlbi.nih.gov/health/dci/Diseases/HeartAttack/HeartAttack_C

auses.html

>

>

>

> Those that exercised while losing weight saved bone mass at every

> site. Those losing weight w/o exercise lost vital bone mass.

>

> Doesn't say in the study how they exercised but presumably WEIGHT

> LIFTING would be a good choice because all 4 LIMBS and SPINE are

> mechanically stressed. Running weight bears the spine and lower

limbs

> only, but the duration of the activity, or dose, can be greater with

> running. A specific weightlifting exercise is performed for 1 or 2

> minutes. One can sustain a " run " for 30 minutes or more.

>

> Another consideration is the " jarring " action of running may produce

> greater mechanical stresses to the lower limbs and spine than any

one

> weightlifting exercise. Rodney also showed evidence of bone

> preservation too with prolonged volleyball. Jumping and landing

> repeatedly " jars " the weightbearing bones.

>

> The best approach may be a combination of both weightlifting to

stress

> all the skeletal bones, and running to specifically target the

> critical weightbearing sites of the lower extremities, pelvis and

> lumbar spine.

>

> For bone preservation while CRON, well planned exercise seems a

must.

>

> bill4cr

>

> Arch Intern Med. 2006 Dec 11-25;166(22):2502-10.

>

> Bone mineral density response to caloric restriction-induced

> weight loss or exercise-induced weight loss: a randomized controlled

> trial.

>

> * Villareal DT,

> * Fontana L,

> * Weiss EP,

> * Racette SB,

> * Steger-May K,

> * Schechtman KB,

> * Klein S,

> * Holloszy JO.

>

> Division of Geriatrics and Nutritional Sciences, Department of

> Medicine, Washington University School of Medicine, St Louis, MO

> 63110, USA. dvillare@...

>

> BACKGROUND: Bone loss often accompanies weight loss induced by

> caloric restriction (CR), but whether bone loss accompanies similar

> weight loss induced by exercise (EX) is unknown. We tested the

> hypothesis that EX-induced weight loss is associated with less bone

> loss compared with CR-induced weight loss. METHODS: Forty-eight

adults

> (30 women; 18 men; mean +/- SD age, 57 +/- 3 years; and mean +/- SD

> body mass index, 27 +/- 2 kg/m2) were randomized to 1 of 3 groups

for

> 1 year: CR group (n = 19), regular EX group (n = 19), or a healthy

> lifestyle (HL) control group (n = 10). Primary outcome measure was

> change in hip and spine bone mineral density (BMD). Secondary

outcomes

> were bone markers and hormones. RESULTS: Body weight decreased

> similarly in the CR and EX groups (10.7% +/- 6.3% [-8.2 +/- 4.8 kg]

vs

> 8.4% +/- 6.3% [-6.7 +/- 5.6 kg]; P = .21), whereas weight did not

> change in the HL group (-1.2% +/- 2.5% [-0.9 +/- 2.0 kg]). Compared

> with the HL group, the CR group had decreases in BMD at the total

hip

> (-2.2% +/- 3.1% vs 1.2% +/- 2.1%; P = .02) and intertrochanter (-

2.1%

> +/- 3.4% vs 1.7 +/- 2.8%; P = .03). The CR group had a decrease in

> spine BMD (-2.2% +/- 3.3%; P = .009). Despite weight loss, the EX

> group did not demonstrate a decrease in BMD at any site. Body weight

> changes correlated with BMD changes in the CR (R = 0.61; P = .007)

but

> not in the EX group. Bone turnover increased in both CR and EX

groups.

> CONCLUSIONS: CR-induced weight loss, but not EX-induced weight loss,

> is associated with reductions in BMD at clinically important sites

of

> fracture. These data suggest that EX should be an important

component

> of a weight loss program to offset adverse effects of CR on bone.

>

> PMID: 17159017

>

[Guest guest]

This should help too if the workouts are of sufficient duration

involving all limbs. Duration of load application and magnitude are

key factors. Over time those bony areas that experience greater

mechanical stress should slowly mineralize and strengthen.

PMID: 8650989: [Modification of bone quality by extreme physical

stress. Bone density measurements in high-performance athletes using

dual-energy x-ray absorptiometry]: The sports-boxers had an increase

up to 17% (lumbar spine), 9% (hip) and 7% (Wards' triangle).

Keep in mind these are elite athletes that spend a lot of time

practicing and training their sport. Interestingly the elite bikers

studied LOST mineral from their spine.

bill4cr

> >

> > Rodney,

> >

> > An idiopathic condition known as " coronary arterial spasm " causes

> > heart attack even in absence of CAD:

> >

> http://www.nhlbi.nih.gov/health/dci/Diseases/HeartAttack/HeartAttack_C

> auses.html

> >

> >

> >

> > Those that exercised while losing weight saved bone mass at every

> > site. Those losing weight w/o exercise lost vital bone mass.

> >

> > Doesn't say in the study how they exercised but presumably WEIGHT

> > LIFTING would be a good choice because all 4 LIMBS and SPINE are

> > mechanically stressed. Running weight bears the spine and lower

> limbs

> > only, but the duration of the activity, or dose, can be greater with

> > running. A specific weightlifting exercise is performed for 1 or 2

> > minutes. One can sustain a " run " for 30 minutes or more.

> >

> > Another consideration is the " jarring " action of running may produce

> > greater mechanical stresses to the lower limbs and spine than any

> one

> > weightlifting exercise. Rodney also showed evidence of bone

> > preservation too with prolonged volleyball. Jumping and landing

> > repeatedly " jars " the weightbearing bones.

> >

> > The best approach may be a combination of both weightlifting to

> stress

> > all the skeletal bones, and running to specifically target the

> > critical weightbearing sites of the lower extremities, pelvis and

> > lumbar spine.

> >

> > For bone preservation while CRON, well planned exercise seems a

> must.

> >

> > bill4cr

> >

> > Arch Intern Med. 2006 Dec 11-25;166(22):2502-10.

> >

> > Bone mineral density response to caloric restriction-induced

> > weight loss or exercise-induced weight loss: a randomized controlled

> > trial.

> >

> > * Villareal DT,

> > * Fontana L,

> > * Weiss EP,

> > * Racette SB,

> > * Steger-May K,

> > * Schechtman KB,

> > * Klein S,

> > * Holloszy JO.

> >

> > Division of Geriatrics and Nutritional Sciences, Department of

> > Medicine, Washington University School of Medicine, St Louis, MO

> > 63110, USA. dvillare@

> >

> > BACKGROUND: Bone loss often accompanies weight loss induced by

> > caloric restriction (CR), but whether bone loss accompanies similar

> > weight loss induced by exercise (EX) is unknown. We tested the

> > hypothesis that EX-induced weight loss is associated with less bone

> > loss compared with CR-induced weight loss. METHODS: Forty-eight

> adults

> > (30 women; 18 men; mean +/- SD age, 57 +/- 3 years; and mean +/- SD

> > body mass index, 27 +/- 2 kg/m2) were randomized to 1 of 3 groups

> for

> > 1 year: CR group (n = 19), regular EX group (n = 19), or a healthy

> > lifestyle (HL) control group (n = 10). Primary outcome measure was

> > change in hip and spine bone mineral density (BMD). Secondary

> outcomes

> > were bone markers and hormones. RESULTS: Body weight decreased

> > similarly in the CR and EX groups (10.7% +/- 6.3% [-8.2 +/- 4.8 kg]

> vs

> > 8.4% +/- 6.3% [-6.7 +/- 5.6 kg]; P = .21), whereas weight did not

> > change in the HL group (-1.2% +/- 2.5% [-0.9 +/- 2.0 kg]). Compared

> > with the HL group, the CR group had decreases in BMD at the total

> hip

> > (-2.2% +/- 3.1% vs 1.2% +/- 2.1%; P = .02) and intertrochanter (-

> 2.1%

> > +/- 3.4% vs 1.7 +/- 2.8%; P = .03). The CR group had a decrease in

> > spine BMD (-2.2% +/- 3.3%; P = .009). Despite weight loss, the EX

> > group did not demonstrate a decrease in BMD at any site. Body weight

> > changes correlated with BMD changes in the CR (R = 0.61; P = .007)

> but

> > not in the EX group. Bone turnover increased in both CR and EX

> groups.

> > CONCLUSIONS: CR-induced weight loss, but not EX-induced weight loss,

> > is associated with reductions in BMD at clinically important sites

> of

> > fracture. These data suggest that EX should be an important

> component

> > of a weight loss program to offset adverse effects of CR on bone.

> >

> > PMID: 17159017

> >

>

[Guest guest]

From Message #11797 posted by Francesca... One of the easy things that a person can do to increase bone mass is to jumpup and down a few times a day. There was a little known study thatschoolchildren who did this increased their bone mass. Ever since I heardthis, I do a few of sets of jumping jacks on most days (when I remember).A school-based exercise intervention elicits substantial bone healthbenefits: a 2-year randomized controlled trial in girls.MacKelvie KJ, Khan KM, Petit MA, Janssen PA, McKay HA.Endocrinology and Diabetes Unit, British Columbia Children's Hospital andFood, Nutrition and Health, Canada.OBJECTIVE: Childhood weight-bearing physical activity is recognized as animportant determinant of peak bone mass, and physical activity interventionmay represent a feasible strategy for primary prevention

of osteoporosis.Previous school-based exercise interventions have all been of <10 months induration. We implemented a high-impact, circuit-based, jumping intervention(10 minutes, 3 times a week) over 2 school years and compared changes inbone mineral content (BMC) over 20 months (2 school years) in 9.9 +/-0.6-year-old intervention girls (N = 32) and controls(10.3 +/- 0.4 years, N = 43). METHODS: We measured BMC for the total body,lumbar spine, proximal femur (and femoral neck and trochanteric subregions),and lean and fat mass by dual-energy radiograph absorptiometry (HologicQDR 4500), and height, sitting height, leg length, and weight at baselineand 20 months. We assessed Tanner stage, general physical activity, andcalcium intake by questionnaire.RESULTS: Girls were Tanner breast stage 1 to 3 atbaseline. There were no significant differences in baseline or 20-monthchange in body size or composition,

averagephysical activity, or calcium intake between groups. There weresubstantially greater gains in lumbar spine (41.7% vs38.0%) and femoral neck (24.8% vs 20.2%) BMC in intervention than incontrol girls (P <.05, analysis of covariance;covariates were baseline BMC and height, change in height, physicalactivity, and final Tanner stage).CONCLUSION:Three brief sessions of high-impact exercise per week implemented over 2consecutive years within the elementary school curriculum elicited asubstantial bone mineral accrual advantage in pubertal girls.Publication Types:Clinical TrialRandomized Controlled TrialPMID: 14654643

[Guest guest]

One thing to keep in mind interpreting this study is that children

probably require much less in the way of mechanical stress and strain

to increase their bone mass due to rapid increases in bone height and

weight as they mature. I'm not sure such a small dose of " 3 or 4

jumps " would be sufficient for an adult with their much slower bone

metabolism. My sense is this takes a bit more mechanical work for us...

bill4cr

>

> From Message #11797

>

> posted by Francesca...

>

> One of the easy things that a person can do to increase bone mass

is to jump

> up and down a few times a day. There was a little known study that

> schoolchildren who did this increased their bone mass. Ever since I

heard

> this, I do a few of sets of jumping jacks on most days (when I

remember).

>

> A school-based exercise intervention elicits substantial bone health

> benefits: a 2-year randomized controlled trial in girls.

>

> MacKelvie KJ, Khan KM, Petit MA, Janssen PA, McKay HA.

>

> Endocrinology and Diabetes Unit, British Columbia Children's

Hospital and

> Food, Nutrition and Health, Canada.

>

> OBJECTIVE: Childhood weight-bearing physical activity is recognized

as an

> important determinant of peak bone mass, and physical activity

intervention

> may represent a feasible strategy for primary prevention of

osteoporosis.

> Previous school-based exercise interventions have all been of <10

months in

> duration. We implemented a high-impact, circuit-based, jumping

intervention

> (10 minutes, 3 times a week) over 2 school years and compared changes in

> bone mineral content (BMC) over 20 months (2 school years) in 9.9 +/-

> 0.6-year-old intervention girls (N = 32) and controls

> (10.3 +/- 0.4 years, N = 43). METHODS: We measured BMC for the total

body,

> lumbar spine, proximal femur (and femoral neck and trochanteric

subregions),

> and lean and fat mass by dual-energy radiograph absorptiometry (Hologic

> QDR 4500), and height, sitting height, leg length, and weight at

baseline

> and 20 months. We assessed Tanner stage, general physical activity, and

> calcium intake by questionnaire.

>

> RESULTS: Girls were Tanner breast stage 1 to 3 at

> baseline. There were no significant differences in baseline or 20-month

> change in body size or composition, average

> physical activity, or calcium intake between groups. There were

> substantially greater gains in lumbar spine (41.7% vs

> 38.0%) and femoral neck (24.8% vs 20.2%) BMC in intervention than in

> control girls (P <.05, analysis of covariance;

> covariates were baseline BMC and height, change in height, physical

> activity, and final Tanner stage).

>

> CONCLUSION:

>

> Three brief sessions of high-impact exercise per week implemented over 2

> consecutive years within the elementary school curriculum elicited a

> substantial bone mineral accrual advantage in pubertal girls.

>

> Publication Types:

> Clinical Trial

> Randomized Controlled Trial

>

> PMID: 14654643

>

[Guest guest]

»One thing to keep in mind interpreting this study is that children

probably require much less in the way of mechanical stress and strain

to increase their bone mass due to rapid increases in bone height and

weight as they mature.

True. But the results are still higly significant (and rather dramatic) and

were achieved inspite of (and/or in addition to) the issues you raise as both

groups were at the same age and point of development.

»I'm not sure such a small dose of " 3 or 4 jumps " would be sufficient for an

adult with their much slower bone

metabolism. My sense is this takes a bit more mechanical work for us...

The study used a 10 minute high intensity sessions of jump roping... not 3-4

jumps..

I don't know if u have tried to jump rope for 10 minutes straight, let alone at

a high intensity, as an adult but it is no easy task.

I average around 120 to 150 jumps per minute which equates to 1200 to 1500 jumps

in 10 minutes.

Regards

Jeff

[Guest guest]

Hi folks:

My recollection is that two sporting activities reputed to generate

substantial bone mass are weight lifting and squash.

The first applies a comparatively heavy loading onto important bones

and associated muscles; the other applies a comparatively sharp,

sudden, impact stress, jumping around on concrete.

Doing squats with gradually escalating weight is obviously a good way

to replicate the former; while dropjumps is a good way to generate an

effect similar to the latter.

For those not familiar with dropjumps, one drops a distance (starting

at one foot height perhaps) down onto a hard floor and jumps as high

as possible the moment contact with the floor is made.

As with everything, start with low weights, short heights and few

repetitions. Slowly work up to higher weights, greater heights and

more repetitions. If one experiences any 'twinges' during or after

the exercise consider taking a few days off and not resume until the

symptom has disappeared.

There seems little doubt to me that exercises aimed at bone mass are

necessary when on CRON.

Rodney.

>

> »One thing to keep in mind interpreting this study is that children

> probably require much less in the way of mechanical stress and

strain

> to increase their bone mass due to rapid increases in bone height

and

> weight as they mature.

>

> True. But the results are still higly significant (and rather

dramatic) and were achieved inspite of (and/or in addition to) the

issues you raise as both groups were at the same age and point of

development.

>

> »I'm not sure such a small dose of " 3 or 4 jumps " would be

sufficient for an adult with their much slower bone

> metabolism. My sense is this takes a bit more mechanical work for

us...

>

> The study used a 10 minute high intensity sessions of jump

roping... not 3-4 jumps..

>

> I don't know if u have tried to jump rope for 10 minutes straight,

let alone at a high intensity, as an adult but it is no easy task.

>

> I average around 120 to 150 jumps per minute which equates to 1200

to 1500 jumps in 10 minutes.

>

> Regards

> Jeff

>