Mom has Osteoporosis

So, I want her to start weightlifting. Of course. But, what about
aerobic exercise? Is cardio necessary, if she keeps up an aggressive
weightlifting routine? She's pretty active in general.

"SteveP" <spam@spam.com> wrote in message
news:spam-B5343E.20595808012007@newsclstr03.news.prodigy.net ...
>
> So, I want her to start weightlifting. Of course.

By all means! Get her a set of dumbell bars and plates without delay! Be a
sport and throw in a barbell while you're at it. :-)

> But, what about
> aerobic exercise? Is cardio necessary, if she keeps up an aggressive
> weightlifting routine? She's pretty active in general.

Well, cardio and lifting tend to accomplish two different goals, and a
typical person's general activity level is no substitute for cardio. So the
short answer is probably, yes, she still needs to do cardio, unless you want
to give us some more details.

And "aggressive" may not be a good way to start weightlifting, especially if
you have osteoporosis. After all, the last thing you want is a injury that
will prevent you from a full-body work-out at best, and completely sideline
you at worst.

A good routine is to lift weight one day, cardio the next, alternating days,
and take one rest day a week.

ep

"SteveP" <spam@spam.com> wrote
> So, I want her to start weightlifting. Of course. But, what about
> aerobic exercise? Is cardio necessary, if she keeps up an aggressive
> weightlifting routine? She's pretty active in general.

For osteoporosis, cardio is not necessary.

For general health, it is.

David

David Cohen wrote:
> "SteveP" <spam@spam.com> wrote
> > So, I want her to start weightlifting. Of course. But, what about
> > aerobic exercise? Is cardio necessary, if she keeps up an aggressive
> > weightlifting routine? She's pretty active in general.
>
> For osteoporosis, cardio is not necessary.
>
> For general health, it is.

Right, and depending on the type of cardio, it may be helpful as an
adjunct to weight training. However, to reap benefits for bone health,
it should be some type of impact exercise. Bike, elliptical trainer,
most of the gym cardio equipment won't impart benefits for bone health,
but running and even, yes, the dreaded aerobic classes.

She should clear with her GP before she starts such a program. If there
are any spinal issues, there's a thin line between beneficial and
detrimental effects of impact exercise on the spine.

Weight training is also good, of course, especially if using free
weights. But realize that there's more to osteoporosis than just
exercise. The primary factors are hormones and diet. Exercise will not
substitute for a poor diet or homone deficiency. The research supports
that hands down.

On 8 Jan 2007 19:59:44 -0800, canyonrun@direcway.com wrote in
misc.fitness.weights:

>
>David Cohen wrote:
>> "SteveP" <spam@spam.com> wrote
>> > So, I want her to start weightlifting. Of course. But, what about
>> > aerobic exercise? Is cardio necessary, if she keeps up an aggressive
>> > weightlifting routine? She's pretty active in general.
>>
>> For osteoporosis, cardio is not necessary.
>>
>> For general health, it is.
>
>Right, and depending on the type of cardio, it may be helpful as an
>adjunct to weight training. However, to reap benefits for bone health,
>it should be some type of impact exercise. Bike, elliptical trainer,
>most of the gym cardio equipment won't impart benefits for bone health,
>but running and even, yes, the dreaded aerobic classes.
>
>She should clear with her GP before she starts such a program. If there
>are any spinal issues, there's a thin line between beneficial and
>detrimental effects of impact exercise on the spine.
>
>Weight training is also good, of course, especially if using free
>weights. But realize that there's more to osteoporosis than just
>exercise. The primary factors are hormones and diet. Exercise will not
>substitute for a poor diet or homone deficiency. The research supports
>that hands down.

Which hormone(s) cause osteoporosis when one is deficient in them?
Just curious.

John Hanson wrote:

> Which hormone(s) cause osteoporosis when one is deficient in them?
> Just curious.

Deficiencies in both estrogen and androgens can accelerate bone loss
and reduce bone renewal. Estrogen is crucial for bone renewal.

John Hanson <jhanson@northernlinks.com> wrote:

>On 8 Jan 2007 19:59:44 -0800, canyonrun@direcway.com wrote in
>misc.fitness.weights:
>
>>
>>David Cohen wrote:
>>> "SteveP" <spam@spam.com> wrote
>>> > So, I want her to start weightlifting. Of course. But, what about
>>> > aerobic exercise? Is cardio necessary, if she keeps up an aggressive
>>> > weightlifting routine? She's pretty active in general.
>>>
>>> For osteoporosis, cardio is not necessary.
>>>
>>> For general health, it is.
>>
>>Right, and depending on the type of cardio, it may be helpful as an
>>adjunct to weight training. However, to reap benefits for bone health,
>>it should be some type of impact exercise. Bike, elliptical trainer,
>>most of the gym cardio equipment won't impart benefits for bone health,
>>but running and even, yes, the dreaded aerobic classes.
>>
>>She should clear with her GP before she starts such a program. If there
>>are any spinal issues, there's a thin line between beneficial and
>>detrimental effects of impact exercise on the spine.
>>
>>Weight training is also good, of course, especially if using free
>>weights. But realize that there's more to osteoporosis than just
>>exercise. The primary factors are hormones and diet. Exercise will not
>>substitute for a poor diet or homone deficiency. The research supports
>>that hands down.
>
>Which hormone(s) cause osteoporosis when one is deficient in them?
>Just curious.

Estradiol is the most important in both men and women. However, at
least one study reached the conclusion that, as men age, the natural
decrease in testosterone production, along with the reduced levels of
free testosterone caused by natural increases in sex-hormone binding
globulin (SHBG), was a major factor in the reduction of the estradiol
essential to bone health.

<canyonrun@direcway.com> schreef:

> Weight training is also good, of course, especially if using free
> weights. But realize that there's more to osteoporosis than just
> exercise. The primary factors are hormones and diet. Exercise will not
> substitute for a poor diet or homone deficiency. The research supports
> that hands down.

Still, many, MANY doctors will advice people, men and women, to start
exercise and increase calcium intake.

Right...

--
Pete, The New & Improved Version

"Take your own advice: killfile. I took your advice on that subject BTW.
Your turn dude" -- Will Brink

"Problem is, I still see his/their posts 'cause
you respond to them, and that throws the balance of the universe of" -- Will
Brink

In article <q0Eoh.40488$cB6.26549@bignews7.bellsouth.net>,
"Edna Pearl" <edna_pearl@yahoo.BiteMeSpammer.com> wrote:

> "SteveP" <spam@spam.com> wrote in message
> news:spam-B5343E.20595808012007@newsclstr03.news.prodigy.net ...
> >
> > So, I want her to start weightlifting. Of course.
>
> By all means! Get her a set of dumbell bars and plates without delay! Be a
> sport and throw in a barbell while you're at it. :-)
>
> > But, what about
> > aerobic exercise? Is cardio necessary, if she keeps up an aggressive
> > weightlifting routine? She's pretty active in general.
>
> Well, cardio and lifting tend to accomplish two different goals, and a
> typical person's general activity level is no substitute for cardio. So the
> short answer is probably, yes, she still needs to do cardio, unless you want
> to give us some more details.

Thanks Edna...

She's always running errands and cleaning and taking care of the house
and grounds, etc.

So, what does she need cardio for, separate from what weight lifting
will do for her?

> And "aggressive" may not be a good way to start weightlifting, especially if
> you have osteoporosis. After all, the last thing you want is a injury that
> will prevent you from a full-body work-out at best, and completely sideline
> you at worst.
>
> A good routine is to lift weight one day, cardio the next, alternating days,
> and take one rest day a week.
>
> ep

"SteveP" <spam@spam.com> wrote in message
news:spam-625293.19365109012007@newsclstr03.news.prodigy.net ...
> In article <q0Eoh.40488$cB6.26549@bignews7.bellsouth.net>,
> "Edna Pearl" <edna_pearl@yahoo.BiteMeSpammer.com> wrote:
>
>> "SteveP" <spam@spam.com> wrote in message
>> news:spam-B5343E.20595808012007@newsclstr03.news.prodigy.net ...
>> >
>> > So, I want her to start weightlifting. Of course.
>>
>> By all means! Get her a set of dumbell bars and plates without delay!
>> Be a
>> sport and throw in a barbell while you're at it. :-)
>>
>> > But, what about
>> > aerobic exercise? Is cardio necessary, if she keeps up an aggressive
>> > weightlifting routine? She's pretty active in general.
>>
>> Well, cardio and lifting tend to accomplish two different goals, and a
>> typical person's general activity level is no substitute for cardio. So
>> the
>> short answer is probably, yes, she still needs to do cardio, unless you
>> want
>> to give us some more details.
>
> Thanks Edna...
>
> She's always running errands and cleaning and taking care of the house
> and grounds, etc.
>
> So, what does she need cardio for, separate from what weight lifting
> will do for her?

General health. General cardiovascular health. Lifting builds strength,
while its contribution to cardiovascular health/endurance/fitness is minor.
And as for daily activities, some people would say that if your mom's daily
activities include walking 10,000 steps a day, then that's enough, but I
think that's something you'll have to decide for yourself, I guess. I
suggest you google "cardio important" or something like that if you want a
better answer.

ep

SteveP wrote:
> In article <1168319326.131672.50400@q40g2000cwq.googlegroups. com>,
> canyonrun@direcway.com wrote:
>
> > John Hanson wrote:
> >
> > > Which hormone(s) cause osteoporosis when one is deficient in them?
> > > Just curious.
> >
> > Deficiencies in both estrogen and androgens can accelerate bone loss
> > and reduce bone renewal. Estrogen is crucial for bone renewal.
>
> Unfortunately, Mom is postmenopausal, and her doctor is not keen on her
> doing HRT because of the breast cancer and stroke (? I think) risk, and
> no increase in quality of life.

<sigh> There is so much controversy surrounding that conclusion based
on the epidemiological study published several years ago. The
conclusion has been challenged with good reason by several scientists
but nearly all the MDs are playing it 'safe' by avoiding prescribing
HRT. A few studies are currently being done to demonstrate that the
rate and increase of cancer and stroke is not universal in all women.
Including one that incorporates transdermal HRT versus oral.

It's a personal and individual decision that must be made between the
MD and patient. Being postmenopausal myself and a scientist, as well as
having an MD that thinks outside the box, we opted to use a compounded
transdermal HRT. Thus far, we are not seeing any of the unfavorable
changes in liver function, etc that often accompanies oral HRT. As far
as quality of life, it is better than what it was during the sudden and
significant drop in hormone levels.

Pete (New & Improved, Version 4.08a) wrote:
> <canyonrun@direcway.com> schreef:
>
> > Weight training is also good, of course, especially if using free
> > weights. But realize that there's more to osteoporosis than just
> > exercise. The primary factors are hormones and diet. Exercise will not
> > substitute for a poor diet or hormone deficiency. The research supports
> > that hands down.
>
> Still, many, MANY doctors will advice people, men and women, to start
> exercise and increase calcium intake.
>
> Right...

Of course. Notice that I wrote "primary factors are homones and diet".

Bone changes are multifactorial with all factors interrelated but
carrying different rates of contribution. A few studies have attempted
to tease apart the contributions by each factor, e.g. diet, exercise,
hormones, etc. The factor carrying the most weight is hormones. The
others don't carry the same weight, but they are still important and
should also be factored into prevention and therapy.

And exercise per se will not affect bone changes. The *type* of
exercise is crucial. One criteria is impact.

SteveP wrote:
> So, I want her to start weightlifting. Of course. But, what about
> aerobic exercise? Is cardio necessary, if she keeps up an aggressive
> weightlifting routine? She's pretty active in general.

the bone building workout

http://www.stumptuous.com/cms/displayarticle.php?aid=15

<canyonrun@direcway.com> schreef:

>> Still, many, MANY doctors will advice people, men and women, to start
>> exercise and increase calcium intake.

>> Right...

> Of course. Notice that I wrote "primary factors are homones and diet".

I meant that these doctors are wrong, and what you wrote is correct.

--
Pete, The New & Improved Version

"Take your own advice: killfile. I took your advice on that subject BTW.
Your turn dude" -- Will Brink

"Problem is, I still see his/their posts 'cause
you respond to them, and that throws the balance of the universe of" -- Will
Brink

In article <1168709417.127313.274630@s34g2000cwa.googlegroups .com>,
canyonrun@direcway.com wrote:

> SteveP wrote:
> > In article <1168319326.131672.50400@q40g2000cwq.googlegroups. com>,
> > canyonrun@direcway.com wrote:
> >
> > > John Hanson wrote:
> > >
> > > > Which hormone(s) cause osteoporosis when one is deficient in them?
> > > > Just curious.
> > >
> > > Deficiencies in both estrogen and androgens can accelerate bone loss
> > > and reduce bone renewal. Estrogen is crucial for bone renewal.
> >
> > Unfortunately, Mom is postmenopausal, and her doctor is not keen on her
> > doing HRT because of the breast cancer and stroke (? I think) risk, and
> > no increase in quality of life.
>
> <sigh> There is so much controversy surrounding that conclusion based
> on the epidemiological study published several years ago. The
> conclusion has been challenged with good reason by several scientists
> but nearly all the MDs are playing it 'safe' by avoiding prescribing
> HRT. A few studies are currently being done to demonstrate that the
> rate and increase of cancer and stroke is not universal in all women.
> Including one that incorporates transdermal HRT versus oral.
>
> It's a personal and individual decision that must be made between the
> MD and patient. Being postmenopausal myself and a scientist, as well as
> having an MD that thinks outside the box, we opted to use a compounded
> transdermal HRT. Thus far, we are not seeing any of the unfavorable
> changes in liver function, etc that often accompanies oral HRT. As far
> as quality of life, it is better than what it was during the sudden and
> significant drop in hormone levels.

Interesting. May I ask what your HRT consists of? Does it include
progesterone? Would you classify it as "low-dose", and/or
"bio-identical"?

My thoughts have always been that it's crazy and unnecessary for a woman
to have lower estrogen than men. She could at least bring her levels up
a little bit. But then, I don't know if a "little bit" would have any
measurable benefit either.

I've read a little about transdermal HRT and how it's supposed to be
better for your liver. But, when I read that I thought, who cares? Liver
problems were not the reason my Mom stopped taking it. I'd like to know,
was liver function a theoretical concern or was it causing noticeable
effects? I don't see how it could contribute to breast cancer or stroke.