A football coach once told me, the weight room is the BEST protection from injury on the field. You build up tissue to make it stronger and thicker like padding. He even said your bones become harder to break over time as well.
In EMS I get to see the negative effects of lack of bone density and atrophied muscle every week. I have no clue why basic resistance training isn’t considered and obvious longevity protocol for most people.
one thing literally everyone looks over is a heavy bag. this is even better than resistance training. I used to be jacked as shit. but the first time I bought and hit my heavybag, I could feel pain in multiple places is my upper body. regular heavybag training will make you indestructable
Yeah I remember starting with the softest heavybag getting bruises on my shins and some sore knuckles. Now after lots of impacts I don't get bruises anymore no matter how hard I hit on the hardest heavybag. Fun as hell.
@@ifaq871 Heavy bag work is also much more intense from a cardio standpoint than, say, shadow sparring. The resistance of the bag from hard punches and kicks has to be felt to be believed.
In my early 40's, I was practicing static contraction resistance training. I was asked to do a health study for 6 months, where they monitored my diet, took weekly urine samples, etc. I took the study because they provided a free bone density scan at the end. They said I had three times the bone density of an average 21 year old.
@@ahhdodbegyd I don't know. It is just much more likely that my bone density increased to three times someone half my age due to extreme repeated pressure, rather than good genes.
I was recently diagnosed with osteoporosis at age 39, I'm a female I know that I developed it from years of under eating over exercising and I didn't have a menstrual cycle throughout my 20s but since I got my diagnosis it was a wake-up call so I started eating more calories and taking supplements for bone health I have so much to learn but I want to treat miles dooperosis naturally I don't want the medication I don't want to feel poisoned and toxic, I have osteoporosis on my lower spine and left side of my hip bone, can I still do deadlifts and good mornings? Can I still do bear crawls and my other exercises that involve being on all fours? Please I hope you can answer my question I need help and guidance 🙏🏻🙏🏻
Would light strength training help with bone density/strength in the face of other degenerative conditions than just osteopenia? Specifically, bone cancer like multiple myeloma.
Hii am 24 and I have just started training, I was not very athletic at all in my late teens and early twenties, is it too late to increase my bone density?
@@MindPumpShow hi I have decided I am going to start and build bone- I am really angry at myself for not having started earlier- it feels like I have set myself up for a fracture in my fifties. I will keep working hard and hope for the best though. Thank you for replying
But how can you increase your bone density overall in your whole body? I mean the Skull your ribs spine etc so the bones get exzremely strong and dense. And I mean it from the perspective of a healthy human and not of an Osteoporosis patient.
The result of the training is not just increase in bone density as the muscles would also grow while fat may diminish. Muscles are denser than fat which causes weight to go up even if your volume diminishes. A BMI of 18-25 should be fine as that is the average weight.
Do you have any resources on what the older woman’s resistance training program looked like? I’m trying to help my mother who is already osteopathic and looking for good exercises and variations that are good for a 70 year old lady to help start building strength.
Thank you for this video. I thought the same and I do regular strength training from semi heavy to heavy lifting including squats, deadlifts, bench presses, shoulder presses etc and always start off with a 10-12 mins warm up and end with 10-15 mins of stretches. About 2 times a week I add cardio exercises and yoga. I take my supplements, vitamins and proteins as well, yet my bone density has decreased from the last scan about 8 months ago. Is there something you would suggest, I should do differently or eat or stop eating that could affect my levels? Please adivse
I’m not an MD but read a lot of studies/reports and watched doc videos. University science was handy. Tests to look into incl: - hormones levels incl T4 and TSH, Parathyroid - calcium levels incl 24hr urine test to see if your holding it or not - Bone ALP or BALP (Bone-specific alkaline phosphatase) test to est of rate of bone formation - Osteocalcin test - see above - uNTX or Urinary N-telopeptide of type I collagen - marker for bone resorption/rate of bone loss - abnormal proteins - can cause faster bone break down Others but MD esp endocrinologist can help DX cause for bone loss. Always DYOR and check others say (incl me 😉) Obv unless emerg surgery. FWIW husb gave up dairy/red meat yrs ago due to bone issues and benign growths due to hormones. Highest quality ‘organic’, ‘grass fed’ etc no diff. Not saying this is you or anyone just an ex. Good luck.
Weird that doing something for your body physically rather than just taking pharmaceuticals helps so much lol. I could have told the doctor that, and I'm no doctor.
@@Flokoli1 Pharmaceuticals have their place and time as he said. A good analogy would be to imagine your body as a construction site in an already operating office. You've got the foundations of rebar and concrete(bones) the hallways (arteries) connecting departments (organs) the employees of numerous trades (cells). Sometimes you need to bring in foreign contractors (pharmaceuticals). At the same time, there is an ID check (immune system) at the front offices (orifices/points of entry) which can receive outside memos of what to look out for (vaccines) they could receive things they don't need so there is no effect or they can receive things which are detrimental such as a flood of invoices which need to be sorted through and removed from circulation.
So would working out a lot expand your bones? I do a lot of ab and upper body workouts, and in a year I notice that my rib cage has expanded, like my chest and near my stomach just looks bigger now. I’m just wondering because I went from where my rib cage was parallel with my abs to now I can literally stick my fingers under my rib cage from my stomach.
Yes your bones adapt. I used to lift medium weights for twenty or more reps as a teen for two years. I’m naturally broad and my rib age is still relatively broad from all the weightlifting and cardio I did, plus plyometry.
Your body is an adaptive organism. And it's a product of its environment. It only adapts what it needs to thrive in that environment.
A football coach once told me, the weight room is the BEST protection from injury on the field. You build up tissue to make it stronger and thicker like padding. He even said your bones become harder to break over time as well.
In EMS I get to see the negative effects of lack of bone density and atrophied muscle every week. I have no clue why basic resistance training isn’t considered and obvious longevity protocol for most people.
one thing literally everyone looks over is a heavy bag. this is even better than resistance training. I used to be jacked as shit. but the first time I bought and hit my heavybag, I could feel pain in multiple places is my upper body. regular heavybag training will make you indestructable
Agree
Yeah I remember starting with the softest heavybag getting bruises on my shins and some sore knuckles. Now after lots of impacts I don't get bruises anymore no matter how hard I hit on the hardest heavybag. Fun as hell.
@@ifaq871 Heavy bag work is also much more intense from a cardio standpoint than, say, shadow sparring. The resistance of the bag from hard punches and kicks has to be felt to be believed.
Loved hitting heavy bag from age 13 to 21 loved it.
Bro your a nerd. That indestructible feeling your describing is false confidence 😂
Totally agree that resistance training builds bone. For women over 40, jump training helps too.
In my early 40's, I was practicing static contraction resistance training. I was asked to do a health study for 6 months, where they monitored my diet, took weekly urine samples, etc. I took the study because they provided a free bone density scan at the end. They said I had three times the bone density of an average 21 year old.
How do you know it's because of the isometric training .
Us it possible that you had godd bone density from the first?
@@ahhdodbegyd I don't know. It is just much more likely that my bone density increased to three times someone half my age due to extreme repeated pressure, rather than good genes.
So basically… just workout… keep consistent
But strenght specifically, not hypertrophy, careful
fat soluble vitamins, boron and meat help a lot too
I was recently diagnosed with osteoporosis at age 39, I'm a female I know that I developed it from years of under eating over exercising and I didn't have a menstrual cycle throughout my 20s but since I got my diagnosis it was a wake-up call so I started eating more calories and taking supplements for bone health I have so much to learn but I want to treat miles dooperosis naturally I don't want the medication I don't want to feel poisoned and toxic, I have osteoporosis on my lower spine and left side of my hip bone, can I still do deadlifts and good mornings? Can I still do bear crawls and my other exercises that involve being on all fours? Please I hope you can answer my question I need help and guidance 🙏🏻🙏🏻
In the video he says to do resistance training and strength training that's the key to increasing bone density.
Would light strength training help with bone density/strength in the face of other degenerative conditions than just osteopenia? Specifically, bone cancer like multiple myeloma.
Yes like twenty dumbbells and side to side lunges, walking lunges and jumping jacks.
Can isometrics/calisthenics/body weight training increase bone density also?
Plyometrics or weighted calisthenics more so than isometrics
Yes
Hii am 24 and I have just started training, I was not very athletic at all in my late teens and early twenties, is it too late to increase my bone density?
Not at all!
@@MindPumpShow hi I have decided I am going to start and build bone- I am really angry at myself for not having started earlier- it feels like I have set myself up for a fracture in my fifties. I will keep working hard and hope for the best though. Thank you for replying
But how can you increase your bone density overall in your whole body? I mean the Skull your ribs spine etc so the bones get exzremely strong and dense. And I mean it from the perspective of a healthy human and not of an Osteoporosis patient.
Will increased bone mass make the scale weight show as heavier?
@Chuck Stuart thank you Chuck 🙏 good to know.
The result of the training is not just increase in bone density as the muscles would also grow while fat may diminish. Muscles are denser than fat which causes weight to go up even if your volume diminishes. A BMI of 18-25 should be fine as that is the average weight.
Do you have any resources on what the older woman’s resistance training program looked like? I’m trying to help my mother who is already osteopathic and looking for good exercises and variations that are good for a 70 year old lady to help start building strength.
I would get her a personal trainer who has knowledge of osteoporosis. Good luck!!
Thank you for this video. I thought the same and I do regular strength training from semi heavy to heavy lifting including squats, deadlifts, bench presses, shoulder presses etc and always start off with a 10-12 mins warm up and end with 10-15 mins of stretches. About 2 times a week I add cardio exercises and yoga. I take my supplements, vitamins and proteins as well, yet my bone density has decreased from the last scan about 8 months ago. Is there something you would suggest, I should do differently or eat or stop eating that could affect my levels? Please adivse
I’m not an MD but read a lot of studies/reports and watched doc videos. University science was handy. Tests to look into incl:
- hormones levels incl T4 and TSH, Parathyroid
- calcium levels incl 24hr urine test to see if your holding it or not
- Bone ALP or BALP (Bone-specific alkaline phosphatase) test to est of rate of bone formation
- Osteocalcin test - see above
- uNTX or Urinary N-telopeptide of type I collagen - marker for bone resorption/rate of bone loss
- abnormal proteins - can cause faster bone break down
Others but MD esp endocrinologist can help DX cause for bone loss. Always DYOR and check others say (incl me 😉) Obv unless emerg surgery. FWIW husb gave up dairy/red meat yrs ago due to bone issues and benign growths due to hormones. Highest quality ‘organic’, ‘grass fed’ etc no diff. Not saying this is you or anyone just an ex. Good luck.
Like the Di Stefano jersey in the background.
69 lmao
Weird that doing something for your body physically rather than just taking pharmaceuticals helps so much lol. I could have told the doctor that, and I'm no doctor.
How is that weird, that's literally how we were designed to function. Pharmaceuticals are a made up thing by humans
@@Flokoli1 Pharmaceuticals have their place and time as he said. A good analogy would be to imagine your body as a construction site in an already operating office. You've got the foundations of rebar and concrete(bones) the hallways (arteries) connecting departments (organs) the employees of numerous trades (cells). Sometimes you need to bring in foreign contractors (pharmaceuticals). At the same time, there is an ID check (immune system) at the front offices (orifices/points of entry) which can receive outside memos of what to look out for (vaccines) they could receive things they don't need so there is no effect or they can receive things which are detrimental such as a flood of invoices which need to be sorted through and removed from circulation.
Martial artists laughing at this short
So would working out a lot expand your bones? I do a lot of ab and upper body workouts, and in a year I notice that my rib cage has expanded, like my chest and near my stomach just looks bigger now. I’m just wondering because I went from where my rib cage was parallel with my abs to now I can literally stick my fingers under my rib cage from my stomach.
Yes your bones adapt. I used to lift medium weights for twenty or more reps as a teen for two years. I’m naturally broad and my rib age is still relatively broad from all the weightlifting and cardio I did, plus plyometry.
What's up with that shirt though? 😂
very helpful... now shut up and go deadlift!
why are you interrupting Sal? the other two guys know much less and they keep interrupting. So annoying
As teacher said in Kickboxer "kick da tree!"..... 😂
Lol