I have been a fan of Dr. Kenneth Cooper and his writings for a couple of decades and have been reading an older book of his that reccomends "striking" exercise such as running for aging athletes.(boomers) He contends that as we age we need this sort of exercise to promote bone density. He also suggests higher ratios of weight training to aerobics for the same reason. I have only been swimming for a couple of years now and must say that my body has never felt healthier and more pain free. So, I am reluctant to go back to dealing with all the aches and pains associated with running. So here is my question of you experienced swimmers. Do you complement your swimming with dryland training such as running and lifting? If so how often and what types? Do you think Cooper is correct in asserting the need for weight bearing exercise over non weight bearing activity?
Lots of questions. Just curious about this one.
Regards
Spudfing
Parents
Former Member
Do you think Cooper is correct in asserting the need for weight bearing exercise over non weight bearing activity?
I found out a couple of years ago that I have very poor bone density for my age. Since then I have done tons of reading on osteoporosis.
Weight bearing exercise is necessary to build and maintain bone density. "Weight bearing" means, "working against gravity." This includes many activities, with the notable exception of two: swimming and bicycling. (Bicycling is considered non-weight-bearing because you are seated.)
Dr. Cooper is right that there is some evidence that higher-impact activities are more effective. But as you pointed out, the risks of injury are much higher. And in all the articles and books that I have read, the experts recommend the lower-impact activities for that very reason.
Another interesting discovery is that vibration, such as that from a vibrating platform, may have a positive effect on bone density. There is one product already on the market in response to that - it's called the Power Plate (http://us.powerplate.com/EN/).
Keep in mind that weight-bearing activity can include things like mowing the lawn and gardening (especially if you do a lot of digging and hauling bags of topsoil around).
In my case I was fortunate to see a nationally-known osteoporosis specialist. One of the things she recommended for me was 30 minutes of weight-bearing exercise, 5 times per week. To meet that goal I try to lift weights 3 times a week and do all my own yard work (and snow shoveling this time of year).
Anna Lea
Do you think Cooper is correct in asserting the need for weight bearing exercise over non weight bearing activity?
I found out a couple of years ago that I have very poor bone density for my age. Since then I have done tons of reading on osteoporosis.
Weight bearing exercise is necessary to build and maintain bone density. "Weight bearing" means, "working against gravity." This includes many activities, with the notable exception of two: swimming and bicycling. (Bicycling is considered non-weight-bearing because you are seated.)
Dr. Cooper is right that there is some evidence that higher-impact activities are more effective. But as you pointed out, the risks of injury are much higher. And in all the articles and books that I have read, the experts recommend the lower-impact activities for that very reason.
Another interesting discovery is that vibration, such as that from a vibrating platform, may have a positive effect on bone density. There is one product already on the market in response to that - it's called the Power Plate (http://us.powerplate.com/EN/).
Keep in mind that weight-bearing activity can include things like mowing the lawn and gardening (especially if you do a lot of digging and hauling bags of topsoil around).
In my case I was fortunate to see a nationally-known osteoporosis specialist. One of the things she recommended for me was 30 minutes of weight-bearing exercise, 5 times per week. To meet that goal I try to lift weights 3 times a week and do all my own yard work (and snow shoveling this time of year).
Anna Lea
