Eat your vegetables. Do your squats.

[clevermanka]

Holy crap. Squatting heavy can increase bone density in women--even older women already diagnosed with osteoporosis. This is a big deal. For a long time, we've been told that once you reach a certain age, it's nigh-impossible to build bone density. That basically we're stuck with whatever bone density we had in our 20s and the best we can do is maintain it. Apparently that's not the case. AWESOME.

I must eat something more substantial than a handful of jerky before we go work on the car. Because we are actually working on the Chevelle today. Goal: Pull the transmission.

Comments

[saffronhare.livejournal.com]

That's really encouraging to hear. Lots of osteoporosis and Shrinking Women in my family.

Good luck with the Chevelle!

[clevermanka.livejournal.com]

I'm very excited about this news for myself, yes. Wish I thought there was a chance in heck I could get my mom to lift. But at least I got her to start weekly yoga classes (after years--years--of prodding).

Thanks for the well-wishes! Let's see if we get started before noon. =/

[msmitti.livejournal.com]

HOORAY!! for increased bone density. I've been told my entire life that I am at high risk for osteoporosis (thin, white, family history) so this is very good news to hear.

[clevermanka.livejournal.com]

And something you might not want to hear: heavy cardio (like long-distance running) can increase bone loss when it is not accompanied by heavy lifting.

[msmitti.livejournal.com]

The article didn't say anything about that. Why would it contribute to bone loss since it is a weight bearing activity?

[clevermanka.livejournal.com]

I'm sorry, I don't remember the URLs of the studies I read about that...if you're interested, though, do a google search on it. I'm sure you'll get lots of hits. "Effects of long distance running on bone mass" maybe. Or even simpler, "chronic cardio disadvantages."

[poincaraux.livejournal.com]

This is how I convinced my parents to start lifting in their late 60s.

[clevermanka.livejournal.com]

Fantastic! Go you, and go them!

[seascribe.livejournal.com]

Ohhhh, any chance of car pics?

[clevermanka.livejournal.com]

You bet! We might even get a video of pulling the transmission. Here I am, pulling out the rear end earlier this year.

[etcet.livejournal.com]

huh huh huh huh, pulling out the rear end

thettle down, beavith

[clevermanka.livejournal.com]

*snort*

[etcet.livejournal.com]

What, you thought I was going to extoll the virtues of lifting heavy? ;-)

[seascribe.livejournal.com]

Essentially my reaction.

(But also, wheeee! Car!)

[redheadfae.livejournal.com]

Love that news, although I was puzzled because I didn't know that we *couldn't* increase our bone density. Maybe it's because I read a lot of Dr. Mercola, who has talked a lot about increasing bone density from proper nutrition and *correct* supplementation (ie, stay off the calcium and those meds like Fosamax, which, although they supposedly increase density, actually create denser, but weaker bones!).

[clevermanka.livejournal.com]

I never read anywhere that it was impossible. Just very, very difficult. The program described in the article? Not all that difficult, IMO.

[redheadfae.livejournal.com]

So true!
I wonder what constitutes a "heavy squat" for the purposes of this research? Or is that an expression for a set standard? I'm lost at this part. I tried following the article links but still didn't get an idea of how much weight is "heavy", can you help me here?

Ooh, I did like that the good ol' "get your sunlight ration" (http://breakingmuscle.com/womens-fitness/women-and-bone-health-4-ways-build-stronger-bones) is part of the whole equation.

[clevermanka.livejournal.com]

A heavy squat is anything you can do in good form a bare five times. Like, you're really struggling on that last one. So when I first started, a heavy squat was body weight. Now it's about 35 pounds.

If you ever want some instruction on doing a squat, let me know. 'Cos believe me, I know everything about doing a squat wrong, and what must be done/altered to correct it.

[redheadfae.livejournal.com]

Cool, thanks!
Although I don't *think* I have any trouble with them.. well, at least I didn't when I was going to Patty several years ago.
Eep.
Too long ago. Let's reinforce that *think* part, ;)

:stops to jump up and see how many I can do:

I can do eight easily by body weight only, (if I'm doing them right, which means they "feel" right, but one can't observe and do at the same time)
Oy, time to hit the gym to be getting any benefit, I suppose.
*sigh*

[clevermanka.livejournal.com]

Or pick up something and hold it in front of you for a goblet squat. Gallon jug of water? Can of paint?

[redheadfae.livejournal.com]

I'll look around. I don't have gallon jugs of anything, since I can't lift it with one hand.

Hm.. "Here, kittykittykitty!"

[clevermanka.livejournal.com]

Hm. I hadn't thought about your grip issues. Apologies for forgetting that. Maybe rig up something that you can balance even weights across a broom handle that you can rest across your shoulders?

[redheadfae.livejournal.com]

Oh, I forgot that I have two small dumbbells gathering dust somewhere! I'll have to go seek them out.

[aprilstarchild.livejournal.com]

I would like to know! 'Cause anything related to a squat that I can think of, makes my knees ache, so I've avoided them.

[clevermanka.livejournal.com]

I'm not sure how to advise you without seeing your form. If you can/want to send me a vid of you doing a few squats, let me know. I know that might be tricky, though. Or...weird. =D

Luckily, my fave exercise website, Breaking Muscle (http://breakingmuscle.com/), has some fantastic squat tutorials.

How to do the perfect goblet squat (http://breakingmuscle.com/kettlebells/how-to-do-the-perfect-goblet-squat)

Deconstructing the front squat (http://breakingmuscle.com/olympic-weightlifting/deconstructing-the-front-squat)

Screening and corrective technique for several movements, including squats (http://breakingmuscle.com/mobility-recovery/why-screening-and-corrective-exercise-should-be-the-foundation-of-every-exercise-p)

Start with that last one, see where you are mobility-wise, and then work up to body weight squats to parallel. Once you can get there, move to goblet squats since it's easier to find household items to use for the extra weight on those than overhead (or back, or overhead) squats--which pretty much require a barbell.

Done properly, squats can actually strengthen your knees!

[siro-gravity.livejournal.com]

I have osteopenia and this matters to me a lot.
one more reason to move AWAY from the computer and into the gym.

[clevermanka.livejournal.com]

Woohoo! Go, you!

If at all possible, find a trainer to work with you on squats. When I started, I was doing squats really badly and was doing more damage than good. Proper squat form managed to cure the sciatica that was brought on by my earlier incorrect efforts and strengthened some other hip issues I'd been experiencing.

Squats are still hard for me (I still can't get below parallel without a medicine ball under my butt to catch me if/when I lose my balance), but they're getting a teensy bit better every time I do them!

[mckitterick.livejournal.com]

Because so much of my work (grading, website stuff, writing) is at a computer, I too need to remind myself to get up and move throughout the day. That's why I keep a pull-up bar in one of the doorways (cheapo Target-store one, has help up for many years now) and dumbbells sitting out, visible. Those are just body-weight things, but keep me moving when I'm at my computer all day.

Heavy weight requires a trip to the gym. Thankfully, we have a free-weight gym just a few blocks away, free for staff and faculty many hours each day!