Building bone at any age is possible

The best time to work at building bone is before age 40 or so.  However, for those over 50 it's not too late.  Even those who have been diagnosed with osteopenia or osteoporosis can improve their bone mineral density in 1-2 years.  Just as there are many reasons for bone loss, there are also many approaches to building bone.  Nutrition, medication, supplements, exercise all can play a role.

The website Osteopenia3 is a good place to start learning about both the causes for bone loss and potential ways to increase bone density.  The objective is help someone learn enough to figure out what can help for their individual situation.

Osteopenia and Osteoporsis Treatments and Cures

The creator is a retired professor, Kate Lindemann, who learned she had a bone loss problem after breaking a wrist a while back.  She writes in clear language and provides plenty of references for more information.  Clearly Prof. Lindemann's research proved useful in helping her to build bone.  Her bone density score at age 74 was +3.5, far exceeding the normal value for a woman much younger.

Examples of studies that show weight/resistance training increases bone density

The research findings related to weight training or resistance exercises has clearly changed in the last 25 years.  By the mid-1990s, there were many studies undertaken.  In the last 10-15 years, many more studies on post-menopausal women or older men were done.  It's pretty clear that improving bone density with appropriate exercises is not only possible, the change can happen in relatively short amounts of time, meaning less than a year.  Here are a few examples.

A Huffington Post article in 2011 titled Women, Weights and Osteoporosis referenced three studies from 2000, 2003, 2007.  The author was a fitness professional wrote about the concept that weight training helps if the weight involved is relatively heavy.  Meaning more than 10 pounds, which she said was the average weight of a handbag.

The study reported in 2007 in Osteoporosis Intl. involved about 70 young women in the U.S. who did resistance training for five months, split between concentric and eccentric isokinetic exercises.  The exercises were high-intensity and slow-velocity.  The non-dominant side was the control that was compared to the dominant side.  The results showed clear improvement in bone mineral density (BMD) for hip and arm.

A similar study done in Australia was reported in 1996 in the Journal of Bone and Mineral Research that involved 56 post menopausal women who did either strength or endurance training on one side for a year.  For strength training, the women did 3 sets of 8 reps at a high load on one.  Endurance training was 3 sets of 20 reps, presumably at a lower weight than for strength.  Which side was used for strength vs. endurance was chosen at random.  The conclusion was:

"Postmenopausal bone mass can be significantly increased by a strength regimen that uses high-load low repetitions but not by an endurance regimen that uses low-load high repetitions.  We conclude that the peak load is more important than the number of loading cycles in increasing bone mass in early postmenopausal women."

A small study done in Norway reported in January 2013 in the Journal of Strength and Conditioning involved 16 post menopausal women who were diagnosed with osteoporosis.  Eight women did short but intensive squat workouts on a weight machine three times a week for 12 weeks.  They were compared to eight controls.  The idea was that if a woman could do more than 5 reps, then the weight was increased.  The goal was to warm up and then do 4 sets of 3-5 reps with 85-90 percent of the maximum weight possible for 1 rep.  Even with only one exercise and a relatively short period, BMD increased significantly in the exercise group.

Procrastinators Fitness Guide: 5 exercises to start ski conditioning

Fall colors are past peak in the high country of the NY Adirondacks.  There is snow in the high mountains of the Rockies.  Snow guns are running in Colorado, Vermont, and elsewhere.  Are you feeling ready for ski season?  There is still time to get into better shape.  But how to start?

The SkiNet Procrastinators Fitness Guide (link below) covers 5 exercises that can be done at home or in the gym.  Includes lunges, calf raises, hamstring lift.  Doing all the exercises could be a bit intense for someone who hasn't done any ski conditioning before.  In that case, take a look any way and decide on a few goals to work towards.

Procrastinator's Fitness Guide

The objective is to do some deliberate ski conditioning three times a week for 6-12 weeks.  Remember that ski conditioning is not just a matter of strength.  Improving balance and flexibility can make skiing easier and more fun.

How to lift weights to stimulate osteoblasts to build new bone

The following ideas about how to use weight lifting to build new bone come from a website created by a woman who is not a medical professional, but is a professor.  She learned from her own experience that it is possible to reverse bone loss in a year or two.  Her website is a good resource for learning about the variety of causes of bone loss and the many ways that it can be dealt with.

Considerations for Bone Density Exercises
http://www.osteopenia3.com/bone-density-exercises.html

1. Our osteoblasts [the bone cells that make new bone] respond to increased stress on our bones. Different exercises tend to stress different parts of our body so it is a good idea to change off from one type of exercise to another every few weeks.  

Example: ride a resistance recumbent bike for two weeks as your warm up for weight lifting at the gym. Then stop using the bike and use the stair climbing machine for two weeks. Or if you are working out at home, do some dancing for your warm up for a couple weeks. Then switch to walking up and down the stairs as your warm up. 

2. If you are lifting weights, doing strength training, be sure to rest one or two days between sessions. If you do these exercises everyday, your muscles will not have time to recover.  

3. Remember it is stress on the bone that stimulates the osteoblasts. When lifting weights, the best bone density exercise is to lift a weight heavy enough that you can only do 7-8 repetitions. When you can do 15 repetitions of a weight, go to the next higher weight. 

4. Lift SLOWLY. Try to lift each weight to a slow count of eight up and then down to a count of eight down. Slow lifting is the key to stronger bones. 

5. It is normal to feel a bit sore the next day...or even on the third day. But you should not feel real pain either when you lift or after your exercises. If you are feeling pain, go back down to a lower weight and lift slowly until your muscles strengthen.

Check out what an 81yo can do with a heavy kettlebell

Pilates for a strong core

The first time I tried Pilates, it made sense.  More sense than yoga because you keep moving.  For me, that means I stay interested.  All that is needed to strengthen the core is mat Pilates.  No need for the fancier variations that require equipment.

Here is a short set of Pilates exercises for skiing.  Can you guess how old this ski instructor is?  She's been teaching at Vail full-time for 30 years.  Started teaching Pilates ten years ago.

Pilates using TRX

When I joined a gym soon after completing physical therapy for a knee injury, one of the classes I liked was mat Pilates.  Afterwards I started using the TRX with a personal trainer, and eventually bought a TRX for use at home.  Recently my trainer had me try some Pilates-inspired exercises using the TRX.  Haven't decided yet if I like the combination or not.  Take a look at the videos and see what you think.  Note that Pilates draws from dance, so doing exercises without shoes to allow toes to be pointed is standard.

TRX Pilates Integration

a short introduction that includes basic exercises demonstrated by seniors

Three Pilates - three exercises demonstrated by a strong TRX trainer

link below is for a webpage with video and text descriptions by a TRX trainer

Globe, hundreds, swan with TRX assistance 

Pilates on the TRX - a 20-min Pilates routine done on the mat with TRX

Getting started, a little pre-season exercise is better than none

Once the leaves start turning color in the mountains in September, it's a good time for North American skiers to start thinking about pre-season conditioning.  Especially true for beginners or intermediates who want to up their game in the upcoming winter.  For older advanced skiers, working on fitness during the off season can help prevent injuries on the slopes.  Most trainers recommend spending at least six weeks, if not 8-12, building up leg strength, core strength, balance, and flexibility.

It can be daunting to think about a full workout.  Why not start with a few exercises?  Check out the video below created in Utah that covers three basic exercises that can help get key leg muscles ready for the slopes: jumping up/down steps, hamstring curls, squats.

To make the most of any exercise, make sure you are using the correct form.  Even more important if you have any issues with knees or hips.  The hamstring curl was one of the first exercises I did as part of knee rehab.  For squats, where your knees go in relation to your toes is critical.

Testing and improving ankle mobility, especially dorsiflexion

During lessons as an intermediate or advanced skier, I've had instructors talk about the importance of moving ankles.  Ever hear that it's good to press against the boot tongue?  Although it's not a requirement, having good dorsiflexion makes that easier to accomplish at the right time.  But what is considered good?  Turns out it's pretty easy to check dorsiflexion.

Here's a video introduction to a simple test of dorsiflexion that can easily be done at home:

Apparently, if you can have your leading toe about 4 inches from the edge of the wall (or couch) with your knee bent and touching with the heel on the ground then you're in good shape.  Turns out that the guidelines for good and bad measurements don't change significantly with height.  Less than two inches is poor whether you are 5 feet or 6 feet tall.  More than five inches is excellent.

For a more complete set of tests, check out this blog entry about screening ankles that also includes exercises for increasing ankle mobility.

Fix Your Weak Foundations: Your Ankles

Besides passive and dynamic stretches, can also use foam rolling and self-massage to increase the flexibility of the muscles related to ankle flexion.  There are short videos on the following website.

Ankle Mobility Exercises to Improve Dorsiflexion

All things Stretch

Stretching needs consistency to really made a difference.  Once or twice a week is not really enough.  Daily is best, but 4-5 times a week can make a noticeable difference in the long run.  Have heard that 12-14 weeks is the most realistic timeframe when the goal is to make changes during the off season that can be maintained during ski season.  Last summer, my calves were tight most of the time.  Couldn't really figure out why.  But stretching more often in the spring and early summer seemed to solve the problem this year.

Came across a good online guide about stretching by a Canadian physical therapist and acupuncturist.  What's unusual is that she includes references to clinical studies along with easy to understand explanations about a variety of stretches.  Unfortunately there isn't a section specific to skiing even though she skis and snowboards.

http://www.stretching-exercises-guide.com

Discussion of how to check for tight hamstrings

Discussion of hip flexors, adductors, abductors

I used to be most interested in hamstrings for good knee support, and calf muscles.  The next area I plan to work on are hips.  As my ski technique has improved, the importance of ankle and hip flexibility has become more understandable.

A great reference that I found a few years ago is The Anatomy of Stretching, 2nd edition, 2011, by Brad Walker.  The illustrations show specific muscles in the context of the rest of the body.  Each stretch is explained clearly and simply, and there is a list of sports and injuries for which the stretch is useful.

Examples of advanced TRX exercises

Since the TRX has been around for a while, there are a lot of sources around on the Web.  Found a website with a list of 10 exercises that are considered advanced.  There are diagrams and/or videos included.

Except for the frog kick and hanging dip, my personal trainer incorporated all of the others into a TRX workout at some point.  We took it easy for my first year using the TRX because I was rehabbing a knee (not a skiing injury).  I do the suspended lunge more often since it's very good for ski conditioning.  I like doing that exercise with someone around to help get into position safely.

Lower Body and Core

TRX frog kick
TRX suspended lunge
TRX pendulum

TRX knee tuck (suspended crunch)

TRX saw pike

Upper Body and Core

TRX hanging dip
TRX reaching row
TRX chest fly
TRX Y deltoid fly
TRX tricep extension

Are you ready for ski season? Consider a fitness self-evaluation

Have you wondered how fit you are?  Would you like a clear sense of your weak areas?  How about a way to work to strengthen a weak area?  Here are a couple ways to do a self-evaluation of where you stand.  A couple months before your ski season starts is the best time to check out your status.  But it's never too late to check.

This fitness test is generic full body strength test.  It is a straight forward test based on six exercises.  A goal is given for each exercise, together with suggestions if the number of repetitions for the goal is too hard or too easy.  I can do a lot better on all of the exercises after 2.5 years of working out much more consistently all year round.  Could do most of them without too much extra effort after the first year.

Five of the exercises can be done at home if you own a stability ball (Swiss ball).

1. Single leg squat
2. Pushup
3. Side plank
4. Inverted row - requires a low bar
5. Single leg hip raise with back on stability ball
6. Stability ball plank

http://www.womenshealthmag.com/fitness/ultimate-fitness-test

Of course, the question you are really wondering about is whether or not you are ready for ski season?  Check out the self evaluation designed by Bumps for Boomers.  Bumps for Boomers is based in Aspen, CO.  Their focus is on skiers over 50 who want to keep skiing for another 20, 30 years or more.  You can check out how ready your legs, arms, and core are for common movements on the ski hill.  Takes about 20 minutes.  The emphasis is on areas related to common ski injuries, such as a knee or shoulder due to a fall.