Load bearing/resistance excercise - advice please

[oldgreyandslow]

Apparently cycling isn't as good for me as I thought, approaching late middle age means I have to look at doing some weight bearing excercises to avoid a reduction in bone density and the possibilities of osteoporosis, and there I was thinking cycling 100-150 miles a week was doing me good!

Anyhow my question: What is a good resistance excercise? Running is not an option as I have facet joint issues in my lumbar region and the impact of running causes problems there and my knees are pretty shot too, damnaged miniscus tissue - old age is catching up!

I was wondering if the local gym may be an option, do I need to do free weights or will a gym machine be OK?

 

[Arsen Gere]

From what I've read ( no references to hand) any kind of load bearing activity which would include the gym machines would help increase bone density.
Usually this is a problem for postmenopausal women. Are you sure you need it ?

 

[oldgreyandslow]

I'm looking at increasing strength as well, although I also thought osteoporosis was generally something post menopausal women were more prone too it is still apparently a risk albeit less so.

 

[chqshaitan]

using free weights in circuits would be a good exercise to generally tone you up , increase your bone density and ligament/tendon strength. Fixed weights are good for isolating individual muscles but free weights typically use a lot more muscle groups.

 

[ColinJ]

From what I've read ( no references to hand) any kind of load bearing activity which would include the gym machines would help increase bone density.
Usually this is a problem for postmenopausal women. Are you sure you need it ?

Oldgreyandslow is correct - it is a problem which can affect a lot of long distance cyclists - link.

 

[oldgreyandslow]

Oldgreyandslow is correct - it is a problem which can affect a lot of long distance cyclists - link.

Blimey linking me with Boardman ! The only link I have is that I've got one of his bikes.

 

[fossyant]

Worth joining a gym. I'm doing this now, using the exercises to strengthen core, especially shoulders, and there comes a point you do need to do weight bearing exercises as cycling is very low impact, but it doesn't help prevent loss of bone density. It is however very very good for the CV system. Can't win. Stay fit and the Doctor won't believe you when you say you aren't well

 

[Mo1959]

Interesting read on Chris Boardman. Didn't know that was the reason for retiring.

Glad I have the dog to walk as I am a menopausal woman.

 

[brodiej]

Load bearing exercise will put strain on your knees pretty much by definition.

I guess it depends how bad they are - even walking is helpful.

It appears weights although muscle building, do have bone strengthening benefits too - so gym sounds like a good idea.

http://www.nhs.uk/Conditions/Osteoporosis/Pages/Prevention.aspx

Of course cycling may not help reduce your osteoporosis risk, but as a man that risk is probably low anyway and aerobic exercises like cycling and swimming that aren't weight bearing are massively beneficial in general health terms

 

[ColinJ]

Of course cycling may not help reduce your osteoporosis risk, but as a man that risk is probably low anyway and aerobic exercises like cycling and swimming that aren't weight bearing are massively beneficial in general health terms

Yes, cycling is a great form of exercise, but doing a lot of it can greatly increase the risk of osteoporosis, in both women and men - read some of these search results.

So - keep cycling, but start doing regular load-bearing exercise as well.

 

[brodiej]

Yes, cycling is a great form of exercise, but doing a lot of it can greatly increase the risk of osteoporosis, in both women and men - read some of these search results.

So - keep cycling, but start doing regular load-bearing exercise as well.

Thanks

Good advice

 

[Arsen Gere]

Oldgreyandslow is correct - it is a problem which can affect a lot of long distance cyclists - link.

Good article. That lead me on to this http://www.nos.org.uk/page.aspx?pid=248

Mrs Gere's family have a history of osteoporosis, we've been on fish oils and calcium enriched fruit juice (Tropicana Orange sold by Sainsbursy) for years. Tests have shown her to be ok, but she runs too.

 

[ColinJ]

Good article. That lead me on to this http://www.nos.org.uk/page.aspx?pid=248

Mrs Gere's family have a history of osteoporosis, we've been on fish oils and calcium enriched fruit juice (Tropicana Orange sold by Sainsbursy) for years. Tests have shown her to be ok, but she runs too.

I do quite a lot of hill walking as well as cycling.

I take a daily cod liver oil supplement and eat tuna a few times a week. I sometimes eat mackerel but am slightly put off by the way the smell lingers about the house!

I get through a lot of dairy produce - in a typical week, probably 2.5 litres of skimmed milk, 1.5 litres of low fat natural yoghurt and 750 g of low fat cottage cheese. I doubt that I need a calcium supplement!

I also get plenty of vitamin C.

 

[400bhp]

Yes, cycling is a great form of exercise, but doing a lot of it can greatly increase the risk of osteoporosis, in both women and men - read some of these search results.

So - keep cycling, but start doing regular load-bearing exercise as well.

I know we've been here before Colin, but I'm not convinced it's something (osteoperosis) most of us need to be too concerned about.

 

[ColinJ]

I know we've been here before Colin, but I'm not convinced it's something (osteoperosis) most of us need to be too concerned about.

Hmm ...!

If it turns out that you should have been concerned, but weren't, and end up with a broken hip at the age of 60 as a result then you made a big mistake.

If it turns out that you needn't have been concerned, but were and took the precaution of doing some extra load-bearing exercise every week then ... you just got in some good walks/runs/gym sessions that might not have been strictly necessary but helped keep you fit and gave you a bit of variety. No harm done.