Are your bones strong enough? Calcium isn't the answer!

With our aging population, we are going to see a rapid increase in Osteoporosis and all of its side effects . As a long distance Bicyclist, I am more concerned about this topic than the average trainer. Why? As a non weight barring exercise, bicycling weakens bones.

What have we be told to do about it?

Ask anyone what they should do to get stronger bones and the standard response is take Calcium. Those in the know will also mention Vitamin D. Have you been taught everything you should know about Osteoporosis? I doubt it.

While I am a big believer in Vitamin D, there is much more needed to strengthen bones. Notice: I didn't mention bone density. What good is a dense bone if it isn't strong? IMO not much. If your bones are strong enough to handle strength training, they should be able to handle any activity of daily living that you ask of them.

While doing research on Osteoporosis, I found a web site http://www.betterbones.com/index.htm that does a wonderful job of explaining Osteoporosis. Dr. Susan E. Brown has also written a book, "Better bones, Better Body" that I lend to any of my clients that express an interest in this topic.

What is the purpose of your skeletal system? Sure it helps us move, and keep us upright. What else does it do? Store minerals. To find out more, go to http://www.betterbones.com/index.htm

I can't recommend betterbones.com enough.

Remember, it is your body, how do you want it to perform as you get older?

Gravity Never Rest

One of my favorite mentors Vern Gambetta has a saying: Gravity never rest.

What does he mean by this? When training someone, the effect of gravity should always be considered. Every movement that we make is effected by it. All athletes are constantly trying to overcome the effects of it.

My focus lately has been on the effect gravity has on our posture. Posture should be the foundation that all training is based on. Just as a house needs a strong foundation, so do our bodies.

It doesn't help much if our posture is great while training but poor the rest of the time. The muscles responsible for posture will continue giving into gravity if we don't constantly focus on how we are standing or sitting. If your shoulders are rounded for the eight hours you spend at you desk, how can you expect a couple of minutes worth of exercises to make much of a difference?

I drop my daughter off at a YMCA Day Camp every morning. We happen to walk past the fitness center. It is amazing looking at the postures that the members use while on the equipment. One day I saw a younger guy leaning so for forward on the elliptical that his shoulders were a couple of feet in front of his hips. What are the odds that he will suffer from back pain?

The next time you are out in public, look at the posture of the adults around you. Think about how gravity is effecting them. I don't know about you , but when I am in my seventies, I want to still be standing up straight. Of course how I counter gravity for the next 25 years will determine how I carry myself then. (Chin Up, Shoulders Back and Down, Chest Out)

I wonder how many people look that far ahead? and have a plan to move like they should.

The next time you are sitting at your desk, driving your car or walking down the street, think about how gravity is effecting your posture. IT NEVER REST!

Keith

Are your workouts intense enough?

Change is only possible if we quit doing things the way we have always done them.

Last year I rode my bicycle for over 6500 miles. All this did was make me tired.
A lot of cyclist I know get caught up in the mileage game. When we talk about training, we always mention how far a training ride was. (example, I rode 58 Miles yesterday)

This year my focus is on adding greater intensity and cutting back on the mileage. More high intensity intervals (1 - 3 Minutes) No more two hour recovery rides. I should be faster and yet more energetic.

We don't have to train as long or as often if we bump up the intensity.