Annie64
01-21-2009, 05:06 PM
Hi Everyone,
I was wondering what kind of weight training you are doing to build bone? I have read about weight vests.....is anyone using one and what kind of results have you had? Also how do you know how much weight to use? Any other suggestions would be appreciated. This is a wonderful board...I am so grateful that it is here....thanks to all of you for the great info and experiences. Annie64
I was wondering what kind of weight training you are doing to build bone? I have read about weight vests.....is anyone using one and what kind of results have you had? Also how do you know how much weight to use? Any other suggestions would be appreciated. This is a wonderful board...I am so grateful that it is here....thanks to all of you for the great info and experiences. Annie64
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phylwill1152
01-22-2009, 09:16 AM
Hi Annie, you are so right, this is a great board for getting info, support and learning. Its hard to give specifics about weight training, we are all different with different restrictions and goals. I have a weight vest that i wear when walking, but to be honest i forget to grab it on the way out the door a lot of the time. I also use it when doing indoor walking videos and sometimes wear it around the house while doing housework. With a vest you start out with light weight and add more as you get stronger and used to carrying the extra pounds. Slow and steady, don't be in a hurry. As for weight training itself if you are new to it the best thing would be to talk to a personal trainer who is experienced with aiding those with osteo or talking to a physical therapist. They will be able to give you the advice you need to get started, avoid injuries and give you a plan to build on. There are also sites where you can read about it.
I have been weight training for while and do total body workouts several times a week. I avoid big twisting movements and always bend from the hips. Good body mechanics and proper form for each exercise goes a long way in avoiding injuries and sore muscles. if you are new to lifting weights start out with light weights and add more as you get stronger. It takes time, so don't be in a hurry to lift heavy ones. Be sure to include core work, strong abdominal muscles give support to your lower back. I have a collection of fitness videos that i use and one that i've found is good for strengthening the hips and back is one by Erin O'Brien called Strong Bodies, Ageless Bodies. Her floor routine has good hip strengthening exercises, which she explains.
As for results, i can't give a number but can say i feel stronger. I may not have perfect density, but i have strong bones. We all do all we can with exercise, good diet and supplements to help our bones so its hard to say which one thing is the one making the difference. If you have more questions just ask..there are alot of well informed people here who will be helpful. take care...phyllis
I have been weight training for while and do total body workouts several times a week. I avoid big twisting movements and always bend from the hips. Good body mechanics and proper form for each exercise goes a long way in avoiding injuries and sore muscles. if you are new to lifting weights start out with light weights and add more as you get stronger. It takes time, so don't be in a hurry to lift heavy ones. Be sure to include core work, strong abdominal muscles give support to your lower back. I have a collection of fitness videos that i use and one that i've found is good for strengthening the hips and back is one by Erin O'Brien called Strong Bodies, Ageless Bodies. Her floor routine has good hip strengthening exercises, which she explains.
As for results, i can't give a number but can say i feel stronger. I may not have perfect density, but i have strong bones. We all do all we can with exercise, good diet and supplements to help our bones so its hard to say which one thing is the one making the difference. If you have more questions just ask..there are alot of well informed people here who will be helpful. take care...phyllis
starfish81
01-22-2009, 09:37 AM
Hi Annie, and welcome. I don't have a weight vest, but I do Pilates 3x/week. One or 2 of these times is with a personal trainer and I request specific exercises that strengthen those tiny but important muscles around the spine. Most people say there are certain exercises/positions that you shouldn't do if you have osteo, but I say to h*** with that and I do 'em all.
When we were living elsewhere, I did actual weight training with both free and stationery weights for years. Now that I'm into Pilates, I find that I can get the same results just using that particular equipment plus body resistance.
Phylwill is right; core strength is important and it's best to start out slowly and work up to maximum tolerance. I also walk a lot, plus ski and cycle seasonally.
When we were living elsewhere, I did actual weight training with both free and stationery weights for years. Now that I'm into Pilates, I find that I can get the same results just using that particular equipment plus body resistance.
Phylwill is right; core strength is important and it's best to start out slowly and work up to maximum tolerance. I also walk a lot, plus ski and cycle seasonally.
Annie64
01-22-2009, 02:21 PM
Hi Phyl and Star,
Thanks so much for the info! Isn't it great that we have the internet...support means alot.....you don't feel so alone!
Phyl,
Did you buy your vest on line or were you able to get it where you live? I know we can't name places here, but just wondering generally where you may have found the best prices ect? I plan on going slow and finding out the most info that I can but I won't let this beat me!
Star,
Sounds like you were very fit to begin with, I will look into Pilates though I live in a very small area and probably would have to get a tape to do at home. I think there is a lady that does Yoga here .....would that help?
Do either of you take Strontium and if you do, has it helped?
Thanks again for your help!
Annie64
Thanks so much for the info! Isn't it great that we have the internet...support means alot.....you don't feel so alone!
Phyl,
Did you buy your vest on line or were you able to get it where you live? I know we can't name places here, but just wondering generally where you may have found the best prices ect? I plan on going slow and finding out the most info that I can but I won't let this beat me!
Star,
Sounds like you were very fit to begin with, I will look into Pilates though I live in a very small area and probably would have to get a tape to do at home. I think there is a lady that does Yoga here .....would that help?
Do either of you take Strontium and if you do, has it helped?
Thanks again for your help!
Annie64
phylwill1152
01-22-2009, 02:59 PM
Hi Annie...funny you should ask about strontium cause i have been taking it for almost 3 years and believe that Starfish does too. there are several of us on the board who are using with. I had a DEXA after 9 months of use and had improvements and am due to have another this summer after 2+ additional years. Hopefully i will see even more improvements. If you put "stontium" into the search box at the top of the page you'll find many threads discussing it.
I purchased a Debbie Rocker weight vest online for around $40. ( you can post product name, just not the website) There are many weight vest on the market, do some research and see which will work best for you. I like this one cause its made of fabric so its not as hot to wear as some models. With that said during the humid days of summer i left it home. I am not a summer lover anymore..hahaha.
I too live in a small town and while we do have fitness classes that include some pilates there is no place local that has the pilates machines. That's another thing to keep in mind...what is available and in your area or how far you want to drive. take care...phyllis
I purchased a Debbie Rocker weight vest online for around $40. ( you can post product name, just not the website) There are many weight vest on the market, do some research and see which will work best for you. I like this one cause its made of fabric so its not as hot to wear as some models. With that said during the humid days of summer i left it home. I am not a summer lover anymore..hahaha.
I too live in a small town and while we do have fitness classes that include some pilates there is no place local that has the pilates machines. That's another thing to keep in mind...what is available and in your area or how far you want to drive. take care...phyllis
starfish81
01-22-2009, 04:28 PM
Yeah, I've been taking strontium for about 9 months now, although I skipped a couple of months here & there. Annie, you mentioned yoga....I've never done that but from what I hear, it's not that dissimilar to Pilates except the breathing. My recommendation would be to ask the local yoga instructor for at least a couple of one-on-one sessions so that you get the basic techniques. He/she may be able to incorporate some Pilates moves for you as well.
These boards have been really helpful to me too. All the medical profession and the media know how to do is to scare the heck out of those of us who are slapped with the label of "osteoporosis". And I hate to say it, but some fitness instructors have bought into that too....my MIL goes to a seniors fitness class once a week and sometimes I accompany her (although I'm not a senior; I'm 52). While I think the classes are a wonderful adjunct for the seniors to get moving, they are peppered with "if you have osteoporosis you shouldn't do this or that". I think one of these days I'm going to loan my copy of "The Myth of Osteoporosis" to the teacher:D
These boards have been really helpful to me too. All the medical profession and the media know how to do is to scare the heck out of those of us who are slapped with the label of "osteoporosis". And I hate to say it, but some fitness instructors have bought into that too....my MIL goes to a seniors fitness class once a week and sometimes I accompany her (although I'm not a senior; I'm 52). While I think the classes are a wonderful adjunct for the seniors to get moving, they are peppered with "if you have osteoporosis you shouldn't do this or that". I think one of these days I'm going to loan my copy of "The Myth of Osteoporosis" to the teacher:D
jrose1358
01-22-2009, 05:15 PM
It has been a year since I was diagnosed with osteopenia. I hired a personal traininer for about 4 months to get me going and now I am doing strength training with free weights alternating with impact aerobics (ie zumba, treadmill, yoga). I am also using strontium and am really feeling strong and good. I am planning on doing another DEXA this year just for curiosity. I will keep you posted but, regardless of the outcome, I'm loving the results! Blessings!