Osteoporosis and

Weight Training

By: John Kupsa

Part 1:

History

History Of My Findings

• Exercise Physiologist at the Fitness Center.

• 2000 members with average member being between 60-85 years old.

• Find and assist with members needs.

The Thought Process

Member Feedback about their Osteoporosis

• Doctor only said to walk/weight bearing exercise.

• I don’t want to lift weights because I don’t want to get big muscles.

• I take shots/medication.

My thoughts on the member feedback

• Not the most optimal approach. I am the next step.

• You can only gain 1-5 pounds of muscles a year.

• I am finding no improvement. Women have control over this condition. (8)

Step 1 Help Members

• Power point presentation open to the community and public.

• Great feedback.

• No change.

Step 2 Weight Training Class

• Visual learning opening.

• Building confidence with the weights.

• Small class for more of a personal experience.

Part 2:

Knowledge to the Public

Facts 1

• “Osteoporosis is a skeletal disease that is characterized by low bone mineral density (BMD) and changes in the microarchitecture of bone that increase susceptibility to fracture.” (1)

• 10 million over 50 -NC 10.15 (2)

• 34 million at risk -NC,SC,VA,TN=30 (2)

Facts 2 Benefits of strength

training

• Achieve greater peak bone mass (6) as well as bone breaking down and rebuilding stronger.

• Slows the rate of bone loss with age, reduces risk of falling, improves balance.

• Forge the bones.

Facts 3

• The bones and muscles react similarly to stress placed on the body.(3)

• The body only adapts to what it is put through.

Facts 4

• Common bones broken from osteoporosis are hip, spine, and forearm.(7)

• Strong muscles and core help stabilize the body.

Facts 5

Walking • Uses gravity to compress

the spine and hip.

• People think they need to just walk more.

• People do not understand what weight bearing is.

Why • Does not strengthen the arm.

Double cheese burger idea.

• Processes in the body allow for better strength building.(9)

• We assume people grasp what that means. They also don’t understand the reason why. I am the next step.

Part 3: 4 Week Program

Program Goals

• To inform students about osteoporosis and the “why” when talking about strength training. What is optimal.

• Pick, as best I can, exercises anyone can do.

• Ensure confidence when dealing with free weights, bands, and step-ups.

Layout of Program

• Every Thursday at 1pm for 45min for 4 weeks.

• Class opens with visual teaching aid.

• Handouts of the day’s simple exercises (with pictures).

• Demonstration of exercises by class with me coaching form as needed.

Recommendations of Program

• Exercises should be 2 sets of 10 to start with. Suggest increasing weight rather than increasing reps.

• Weight should be comfortable with the last 3 reps feeling challenging. Time under tension.

• Weight training 2-3 times per week.

ACSM Guidelines

• Frequency- Start with 1-2 nonconsecutive days per week. May progress to 2-3 days per week.

• Intensity- Adjust resistance so that last repetitions are challenging to perform.

• Time- 1 set of 8-12 repetitions; increase to 2 sets after 2 weeks. No more than 8-10 exercises per session.

• Type- Standard equipment can be used with adequate instruction and safety consideration.

Day 1

• Yoga blocks to show how bone breaks down and rebuilds. (11)

• Exercises were forearms, biceps, and triceps.

Day 2

• Vitamin A $5.12 • Thiamine (B1) $4.91 • Riboflavin (B2) $7.46 • Niacin (B3) $5.16 • Vitamin B6 $5.43 • Folate B9 $6.79 • Vitamin C $5.00 • Vitamin E $5.94 • Vitamin K $3.99 • Calcium $3.44 • Iron $6.94 • Magnesium $3.59 • Manganese $4.55 • Phosphorus $13.25 • Potassium $2.74 • Sodium $8.11 • Zinc $3.56 • Total: 17 bottles $95.98

• 1st run 17 bottles on table with mystery item.

• Exercises shoulders,

chest, and back. • Handout from

National Osteoporosis Foundation on calcium rich foods.(4)

Day 2 cont.

• 2nd run had 20 bottles.

• Broccoli has all 20 vitamin and minerals.

• Skeletal bones almost fully replaced every 10 years.(5)

• Theory on calcium intake.

Day 3

• Exercises that focused on core.

• Janice Lennard 72

• Johanna Quaas 87

• Tao Porchon-Lynch 94

Day 4

• Visual was a body blade tied to a stick to show muscle pulling on bone.

• No matter age or gender strength training is the same.(10)

• Focus on leg exercises. Introduce concept of walking with weights!

Results from Program

• Good feed back and praise.

• Did not retain full class.

• Saw three people gravitate to the weights.

Success with a Member

• Gracie Zimmerman

• 76 years old

• 106lbs

• 5’2

• Osteoporosis to Osteopenia

Part 4: General

Questions and Ideas

Points to Drive Home 1

• Walking/weight bearing

– Is it really that beneficial and optimal?

• How much can you walk and how many times can you lift?

Points to Drive Home 2

• Will flooding your system really help to rebuild bone?

• Can a body builder just eat protein and build muscle?

Cardio or Weights First?

• In this case weights should be done first to promote strength.

• Cellular events determine what happens.(9)

• “Master switch” AMP kinase.(9)

Exercise is Medicine

• Alternative is to prescribe/refer a Personal Trainer or Exercise Physiologist.

• More optimal approach. Combination of strength training and supplements.

The End

Thank you so much!

Citations

• (1) Riebe, D., Ehrman, J. K., Liguori, G., & Magal, M. (2018). ACSMs guidelines for exercise testing and prescription. Philadelphia: Wolters Kluwer.

• (2) US Census Bureau. (n.d.). Retrieved April 10, 2018, from https://www.census.gov/en.html

• (3) McArdle, W. D., Katch, F. I., & Katch, V. L. (2015). Exercise physiology: Nutrition, energy, and human performance. Philadelphia: Wolters Kluwer Health/Lippincott Williams & Wilkins pg.536.

• (4) Osteoporosis Diet & Nutrition: Foods for Bone Health. (n.d.). Retrieved March 26, 2018, from https://www.nof.org/patients/treatment/nutrition/

Citations 2

• (5) McArdle, W. D., Katch, F. I., & Katch, V. L. (2015). Exercise physiology: Nutrition, energy, and human performance. Philadelphia: Wolters Kluwer Health/Lippincott Williams & Wilkins pg.57.

• (6) Exercise for Your Bone Health. (2015, May). Retrieved March, 2018, from https://www.bones.nih.gov/health-info/bone/bone-health/exercise/exercise-your-bone-health

• (7) Osteoporosis and Spinal Fractures - OrthoInfo - AAOS. (2016, January). Retrieved March, 2018, from https://orthoinfo.aaos.org/en/diseases--conditions/osteoporosis-and-spinal-fractures/

Citations 3

• (8) Maximal Strength Training in Postmenopausal Women With... : The Journal of Strength & Conditioning Research. (n.d.). Retrieved April 11, 2018, from https://journals.lww.com/nsca-jscr/Fulltext/2013/10000/Maximal_Strength_Training_in_Postmenopausal_Women.32.aspx

• (9) Hutchinson, A. (2011). Which comes first, cardio or weights?: Fitness myths, training truths, and other surprising discoveries from the science of exercise. New York: HarperCollins.

• (10) McArdle, W. D., Katch, F. I., & Katch, V. L. (2015). Exercise physiology: Nutrition, energy, and human performance. Philadelphia: Wolters Kluwer Health/Lippincott Williams & Wilkins pg.534.

Citations 4

• (11) Saladin, K. S. (2012). Anatomy & physiology: The unity of form and function. New York, NY: McGraw-Hill.