Leg Day?

[Debinmi]

Yeah, I have a bunch of yoga DVD's from a bunch of different instructors, different types (tai chi, yin, vinyasa, hatha, etc.) & I really don't care for any of them. I've tried to like it since I was in my 20's (40 years ago) & I'm honestly not even sure what it is I don't like about it. I would much prefer leg day!!! LOL!

I'm with 'ya! I took a Hatha Yoga class in the 90's & never went back. I had umpteen different DVDs/VHS yoga workouts hoping something would click as I do believe in the benefits. But I find that basic, athletic stretching is more my style with the exception of Yin Yoga. I've donated most of the yoga workouts & I'm now trying Holden's workouts and Classical Stretch for mobility. I like them better than traditional yoga.

 

[Braille]

For anybody that's interested... https://pmc.ncbi.nlm.nih.gov/articles/PMC4503233/

I found this. It's a research study (not very fun to read lol) on resistance training vs. jump training. The study was on men, but it looks like I still need a a leg day. lol Thank you everybody.

 

[nckfitheart2009]

The study was on men, but it looks like I still need a a leg day. lol Thank you everybody.

We all need endurance, hypertrophy and strength training. The goal of the fun game is progressive load.
Mobility and recovery training also have their own place.

 

[Debinmi]

For anybody that's interested... https://pmc.ncbi.nlm.nih.gov/articles/PMC4503233/

I found this. It's a research study (not very fun to read lol) on resistance training vs. jump training. The study was on men, but it looks like I still need a a leg day. lol Thank you everybody.

Thanks! That was interesting even though the sample size was small and in men. Also interesting they only did 2 days of RT & didn't say if it was total body or an UB/LB split - I suspect it was Total Body. This was good news to me since I now limit impact due to a knee injury.

 

[Lady Vol Fan]

Hey, thanks for the article. I enjoyed it. However, that isn't one I would use to justify doing a dedicated leg day.

First, while it included men doing resistance training with typical lower body exercises, I did not see it specify there was one resistance training session per week that was a dedicated lower body session (exclusion of working the upper body once a week within the session.)

Second, it held no control group of resistance training that were sessions of total body and no dedicated leg/lower body.

So while you have an EXCELLENT additional reason (your son ) to stay physically active, I'm not sure that your exercise regimen requires you to have dedicated sessions that you dread based on that study.

I think @Debinmi had an excellent suggestion of getting your dexa scan to have additional information and track the difference in a later scan with your resistance training you enjoy.

I personally have not scene any reliable study with middle age women over a year who refused supplements showing that once a week lower body only sessions are significantly effective for bone density over women who perform the same lower body exercises included in a total body sessions multiple times a week.

That's a study that would force me to do a dedicated leg day (if I hated leg day.)

If you still feel like you have to increase your leg exercises then sprinkle the session you would have done over the week in 20 minute intervals.

I congratulate you for taking care of yourself in your journey with your son addressing his needs in as healthy a body as you can. Hit those muscles in a way you can enjoy.

 

[Debinmi]

If you still feel like you have to increase your leg exercises then sprinkle the session you would have done over the week in 20 minute intervals.

I congratulate you for taking care of yourself in your journey with your son addressing his needs in as healthy a body as you can. Hit those muscles in a way you can enjoy.

Good ideas!

 

[Debinmi]

So you ladies got me thinking about the best resistance training exercises for the lower body to lower the risk for osteoporosis. Has anyone read the research on what exercises to include? I not talking about muscle development, like wanting rounded glutes or quads with a sweep ... I mean the best for pulling and tugging on those bones to strengthen them or rather increase or maintain bone density.

I'm thinking ...
Squats.
Deadlifts.
Step ups.
Lunges.
Am I missing something?

 

[nickisteen]

For me it is all about my main goal not about what I could possibly look like! Some of my goal do not conflict with what I enjoy the most.

For example : I love plyo and I know it does not conflict with keeping and increasing bone density.
That being said, I am just someone who embrace it all. Endurance, hypertrophy and strength. keeping a good form of course.

Cathe has made me do barre which is part of endurance and physical therapy. Those came in handy when i had my shoulder injury. Now that i regained back my left shoulder mobility, I can enjoy what i love the most. 8 reps of STS 2.0 Triset total. Those are INTENSE when it is properly done according to the purpose the workout was designed for.

ETA : Plyo does the job when it comes to preserving bone density/osteroposis. Here is an article.

Why You Need Plyometric Training Even If You Aren’t an Athlete

Plyometric training - do you really need it? There are benefits to power training that go beyond improving your jump height.

cathe.com

Thank you for sharing this article!!

 

[Lady Vol Fan]

So you ladies got me thinking about the best resistance training exercises for the lower body to lower the risk for osteoporosis. Has anyone read the research on what exercises to include? I not talking about muscle development, like wanting rounded glutes or quads with a sweep ... I mean the best for pulling and tugging on those bones to strengthen them or rather increase or maintain bone density.

I'm thinking ...
Squats.
Deadlifts.
Step ups.
Lunges.
Am I missing something?

Glute bridges, hip extensions also come to mind.

 

[Debinmi]

So maybe, if a person dreaded a dedicated leg day, yet wanted to prevent osteoporosis - they could do impact workouts and add one or two 20 minute-ish LB resistance training session that included:
Squats - various foot positions & tempos
Deadlifts.
Step ups.
Lunges - various types
Glute/Hip bridges/thrusts
Hip extensions

Which Cathe usually includes in most of the LB portions of her Total Body workouts.

Hmm .. interesting. And as suggested earlier, the exercises could be further divided onto other days as add-ons. Provides options.

 

[nckfitheart2009]

I not talking about muscle development, like wanting rounded glutes or quads with a sweep ... I mean the best for pulling and tugging on those bones to strengthen them or rather increase or maintain bone density.

You have listed compound exercices and there are more than enough articles to support the effectiveness in building, preserving and keeping bones density.

When one execute those compound targeting glutes throughout variations, the 3 main glutes muscles --- glute max, medium and minimus.These muscles work as cushions to glutes/hip bones --- illium sacrum. So hyperthrophy is not solely executed for aesthetic goals!

That being said, regardless of the goal (building or pure strength), there is definitely some pulling on muscles. There is some pulling regardless of the training program from 8 reps going down to 6 - 5 reps We shall not forget muscles are linked to bones through tendons. So far there is no article stating the rep range 8-10 reps solely increase muscle size without pulling muscles.

Sorry for getting too technical/anatomal but it has got to be mentionned!

ETA : Here is the most recent article on bone density

Uncovering the Mystery of Bone Density Loss: Can You Regain It?

Bone density loss is a major concern for older people. Are there ways to build bone and increase bone density in later life?

cathe.com

 

[Lannette]

Look up mechanotransduction. Also here’s a great blog post by Katy Bowman.

Finally, ever notice that most people diagnosed with osteopenia will have one hip or shoulder that’s worse than the other? That’s not from lifting heavier weights with one leg or arm than the other.
It’s usually from bearing weight unevenly. Take note if you tend to stand with one foot slightly behind the other. Most of us do. That’s uneven loading.

Finally I don’t think that hypertrophy is necessary. On my body that’s fluff. I’m working on dense, hard, strong but compact muscle that’s balanced right and left sides.

I shoot for, and have achieved a sequential body comp that rates my physique as lean athletic with adequate muscle. Years ago I fell down 9 steps into a log wall. No broken bones. Just two very big bruises. The ED doc where I worked said I had good bones and fell with a lot of control. Control is something programs like Cathe’s LMR help build.

 

[nckfitheart2009]

I do do hypertrophy and others. Rep range I enjoy is 10. I don't mind doing less up to 6 or five and I am pretty compact! here I am below in black dress.

 

[Braille]

I'm with 'ya! I took a Hatha Yoga class in the 90's & never went back. I had umpteen different DVDs/VHS yoga workouts hoping something would click as I do believe in the benefits. But I find that basic, athletic stretching is more my style with the exception of Yin Yoga. I've donated most of the yoga workouts & I'm now trying Holden's workouts and Classical Stretch for mobility. I like them better than traditional yoga.

I do enjoy Cathe's yoga and some of Jessica Smiths, but it's more about the stretching for me - I have an active mind, and if I'm not told when to breath... I lose focus and my mind is on other things, so while I enjoy it, I don't get all of the benefits from it. I have learned over time to relax my brain (lol) by doing Lee Holden's workouts, and Classical Stretch makes my body (even joints) "feel" like I've done something good for them. Both are part of my active recovery days, and I find myself going into the next week's workout feeling ready to take on the world (well, except for legs lol).

 

[Lannette]

I do do hypertrophy and others. Rep range I enjoy is 10. I don't mind doing less up to 6 or five and I am pretty compact! here I am below in black dress.

You look great! What Cathe work outs and size weights do you use?

I wish I could lift heavy and stay that compact. A steady diet of heavy lifting for me will mean an increase in pant size up to two sizes. I’m older but still see easy gains in hypertrophy. I’m planning to begin a personal hybrid of LMR/STS 2.0 in 6 weeks.

 

[Lady Vol Fan]

and Classical Stretch makes my body (even joints) "feel" like I've done something good for them.

That's exactly how I feel after doing classical stretch.

 

[nckfitheart2009]

You look great! What Cathe work outs and size weights do you use?

Thank you!

I do mix workouts. Variety of programs is what keeps me motivated and has helped me to get in shape.
I have done STS original 3 or 4 times. I have done each Cathe series at their release for more than ten years. I do design my own rotations mainly depending on my goal --- I am a certified fitness and gym instructor. I am pretty much opened to try out various stuff at home.

That being said, I backed off heavy stuff because of left shoulder calcification and now I am building back up. I need to catch up on cathe load working out chest. 35 pounds feels too heavy at the moment but I lifted that load when I did STS Yes when i think about it I have that horrible wimp feeling!
I usually match the load of cathe workouts. hope I answered your question. Sorry for the delay in my response.Take care Lannette

 

[Jane Power-Grimm]

Great question and some super points raised. Kudos to you Braille for being so active - kickboxing, upper body workouts, step, dance and pickleball - wow, awesome! You are certainly way more active than most people and should feel proud of yourself for regularly engaging in a variety of physical activities.

I am 65 and have a diagnosis of osteoporosis in my spine and osteopenia in my hip. I have looked into this area deeply and work with an endocrinologist who is great. In terms of osteopososis prevention there are many things one can do - abstain from smoking, drink alcohol in moderation, eat foods rich in calcium (1200 mg/day) which is super important, take a calcium supplement along with Vitamin D if getting enough calcium from food sources is not realistic, wear a weighted vest while doing housework or when going for a walk, get in some balance training, do regular multi-directional impact movements (which you are getting with dance, pickleball, step and kickboxing), and doing resistance training. Yes, resistance training has been found to be helpful in addition to impact cardio movements. Here is a recent meta-analysis that you may find of interest...The Effects of Exercise Intensity on Bone in Post-Menopausal Women
In the results summary the authors said, "Resistance training, potentially in combination with impact training, appears to be the most effective osteogenic stimulus at the spine and hip".

But resistance training is only one factor. Genetics play a significant role, especially if you have a parent who has had a stress fracture. You can look at your risk level through this science backed quiz...Know Your Risk Quiz. (By the way, this is posted on the Osteoporosis Canada website which I recommend - the number one, national, go-to site in Canada that is full of useful, science backed info.)

All this to say that yes, ideally doing some resistance training for the lower body may have some protective effect. But, in my opinion, if you are doing all the other things right (nutrition, not smoking, impact movements, etc.) I wouldn't feel too guilty. If you really don't like it, it is unlikely you will stick to it every week for years just out of guilt. But if once in a while you can do a lower body workout with a fun friend, or go to a group class with a motivating instructor, or slip in lower body movements within total body workouts, metabolic workouts, or mat workouts (as others have suggested) then BONUS!, you can feel good about that.

 

[nckfitheart2009]

Great question and some super points raised. Kudos to you Braille for being so active - kickboxing, upper body workouts, step, dance and pickleball - wow, awesome! You are certainly way more active than most people and should feel proud of yourself for regularly engaging in a variety of physical activities.

I am 65 and have a diagnosis of osteoporosis in my spine and osteopenia in my hip. I have looked into this area deeply and work with an endocrinologist who is great. In terms of osteopososis prevention there are many things one can do - abstain from smoking, drink alcohol in moderation, eat foods rich in calcium (1200 mg/day) which is super important, take a calcium supplement along with Vitamin D if getting enough calcium from food sources is not realistic, wear a weighted vest while doing housework or when going for a walk, get in some balance training, do regular multi-directional impact movements (which you are getting with dance, pickleball, step and kickboxing), and doing resistance training. Yes, resistance training has been found to be helpful in addition to impact cardio movements. Here is a recent meta-analysis that you may find of interest...The Effects of Exercise Intensity on Bone in Post-Menopausal Women
In the results summary the authors said, "Resistance training, potentially in combination with impact training, appears to be the most effective osteogenic stimulus at the spine and hip".

But resistance training is only one factor. Genetics play a significant role, especially if you have a parent who has had a stress fracture. You can look at your risk level through this science backed quiz...Know Your Risk Quiz. (By the way, this is posted on the Osteoporosis Canada website which I recommend - the number one, national, go-to site in Canada that is full of useful, science backed info.)

All this to say that yes, ideally doing some resistance training for the lower body may have some protective effect. But, in my opinion, if you are doing all the other things right (nutrition, not smoking, impact movements, etc.) I wouldn't feel too guilty. If you really don't like it, it is unlikely you will stick to it every week for years just out of guilt. But if once in a while you can do a lower body workout with a fun friend, or go to a group class with a motivating instructor, or slip in lower body movements within total body workouts, metabolic workouts, or mat workouts (as others have suggested) then BONUS!, you can feel good about that.

Yes genetic is not the only factor