Hi!
You probably know me as the fitness coach who shares her training life, ideas, occasional YouTube videos and loads of inspiration!
So what you will find in these follow up emails are research based methods to optimize your life, your health, productivity and wellness.
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There are several things that can positively affect the adult skeleton, and most are a result of muscle use.
When the body is subjected to heavy loads (job tasks or resistance training, like when you may need to pick up that heavy old tv set to finally replace it with a paper thin display or that you actually are a day labour lifting things every day, either of which you seem to not be doing) the bone will increase in density and bone mineral content. So the only option you have is to start working out or risk losing your bone mass.
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If the body performs more explosive movements with impact, similar changes can occur. Some of the higher bone densities have been seen in people who engage in gymnastics or other activities that involve high-strength and high-power movements, some with hard landings*.
Other factors that influence bone adaptations are whether the axial skeleton is loaded, for example the back squat or overhead pressing movements and how often this loading occurs (frequency). Since the adaptation period of bone is longer than that of skeletal muscle, it is important to vary the stimulus in terms of frequency, intensity, and type.
This is where correct exercise prescription for your body’s individual capacity is so important.
I see people training randomly all the time, not knowing why they are doing what they are doing. Even if you are a beginner and have benefitted from training by just observing other people at the gym, you will notice there comes a time when something that is working for your gym bro’s progress isn’t necessarily working for you. Or you may have learnt all the exercises from a guide but if I ask you whether or not this has improved your skeletal strength, you may not be able to give a confident answer.
This is the only difference between intentional training and doing random exercises from instagram reels. People do post some really good content but the key is to understand the application and be able to validate your reasons for why you may choose to do or avoid those exercises.
The best method is to ask an expert to assess you and provide you with a comprehensive training program but if you’re still contemplating, start with these 3 tips to ensure you are getting the most from your sessions.
Ensure that you do a minimum of 3 days/week weight training (if you’re the one who only visits the cardio section of a gym then consider the benefits of bone density improvements by starting lifting) and do at least two of those sessions where you are pushing yourself close to failure.
Train as per your age, goals and individual requirements. You need not copy paste someone’s plan or plans available online to follow them blindly. Think if this is going to serve your purpose and modify them if needed. It’s okay if you need time to build your base level strength, you must learn to use light weight dumbbells to press before you will be able to do a bodyweight pushup. Similarly, you should be able to do step ups easily if you are planning to do box jumps.
Majority of gym injuries occur because you are usually not ready for the movements you want to do. And that’s how we come to my last tip for you!
Find your clan. No really, the easiest way to stick to a program consistently is to have people remind you why you started. Your health is important. You won’t easily break a bone if you slip and fall, you will be able to lose the excess body fat and you will live well. You need someone to tell you that and hold you accountable. You may not always find them instantly but with time this is something you can totally work on and bring exercise to become a part of your lifestyle.
Use your muscles to keep your skeleton strong, resilient to external forces and carrying a confident posture on the way!
Understand that this is still the fraction of the whole picture, meaning that this is only to direct you toward the right way. The actual results will take time, growing back your skeletal strength is a process and you must respect the time it will take.
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