fossyant
Ride It Like You Stole It!
- Location
- South Manchester
It's good practice to do it, especially as we get older 
No 20 year old racing snake anymore 
No 20 year old racing snake anymore 
Load bearing/resistance excercise - advice please
- Thread starter oldgreyandslow
- Start date
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dan_bo
How much does it cost to Oldham?
It's good practice to do it, especially as we get older
You're telling me. I chuck a curling bar about most evenings- especially when I can actually use both hands.
OP
OP
oldgreyandslow
Guru
- Location
- Farnborough
So off to the gym it is then! I gave up all that weight training lark about 25-30 years ago, I expect things will have changed a bit in that time but I'm sure there will still be the posing muscle bound yoof's lifting weights that are far too heavy for them trying to look like Arnie (well it was him in my day, no idea who they want to look like now). I'll have to time my sessions so as to avoid the little blighters.
Ningishzidda
Senior Member
Make a list of weights exercises for the gym machines, Don't bother with free-weights.
In turn, go round the machines lifting ONE REP of the smallest weight ( the first plate ).
Do another circuit lifting ONE REP of two plates. Then a circuit of ONE REP lifting three plates.
Do this until you find the 'one rep to failure' for each exercise.
Next week, lift 10 reps of each exercise at 75% of your '1 rep T F'.
Always keep a record of your progress in a notebook.
In turn, go round the machines lifting ONE REP of the smallest weight ( the first plate ).
Do another circuit lifting ONE REP of two plates. Then a circuit of ONE REP lifting three plates.
Do this until you find the 'one rep to failure' for each exercise.
Next week, lift 10 reps of each exercise at 75% of your '1 rep T F'.
Always keep a record of your progress in a notebook.
400bhp
Guru
Hmm ...!
If it turns out that you should have been concerned, but weren't, and end up with a broken hip at the age of 60 as a result then you made a big mistake.
If it turns out that you needn't have been concerned, but were and took the precaution of doing some extra load-bearing exercise every week then ... you just got in some good walks/runs/gym sessions that might not have been strictly necessary but helped keep you fit and gave you a bit of variety. No harm done.
From the little I've read the evidence seems to be that cycling doesn't help prevent oesteoperisis. There's nothing concrete to say it makes it worse, nor does there seem to be any facts about the relative risks of cycling and increased risk. I'll take my chances with cycling and the fact that it makes me feel good, it gives me direction, lets me socialise, is cheap to do and am pretty fit, over some internet talk any day.
ColinJ
Puzzle game procrastinator!
- Location
- Todmorden - Yorks/Lancs border
Nobody is talking about giving up cycling - the suggestion is to do some load bearing exercise as well as cycling.
I've done my bit to raise awareness for now. If people choose not to read any of the hundreds of articles on the subject (such as Bones and cyclists) , that's their business.
.
I've done my bit to raise awareness for now. If people choose not to read any of the hundreds of articles on the subject (such as Bones and cyclists) , that's their business.
.
cyberknight
As long as I breathe, I attack.
- Location
- Land of confusion
I do a couple of quick turns on my multi gym a week along with core + stretching but my my main load bearing exercise is lumping metal car parts about at work most of the day .
ayceejay
Guru
- Location
- Rural Quebec
Cycling works as exercise because we enjoy it. Many exercise regimes are not enjoyable (rollers anyone?) so we tend not to stick with it without discipline and motivation or a sense of achievement. Find something that you are likely to continue with rather than lift weights for a couple of weeks and then drop it.
ColinJ
Puzzle game procrastinator!
- Location
- Todmorden - Yorks/Lancs border
Walk to/from the shops? Stop using lifts and/or escalators? Get off the bus/tube one or two stops earlier? Walk to your colleague's desk rather than phoning or emailing them?
It's not hard to squeeze a few miles of walking in a week if you make the decision to do it.
It's not hard to squeeze a few miles of walking in a week if you make the decision to do it.
ColinJ
Puzzle game procrastinator!
- Location
- Todmorden - Yorks/Lancs border
I live on a cobbled street, and I can confirm that riding a road bike quickly over cobbles definitely gives you an all-body workout!
(How riders cope with races like Paris-Roubaix is a mystery to me. 100 metres of cobbles is enough!)
marzjennings
Legendary Member
- Location
- Houston, Texas, USA
Switch to mountain biking, much better for yer bones than road biking (and more fun) 
I've just got in from 2 hours on the mtb and my shoulders and back feel as 'worked out' as my legs.
Box 2: Road and mountain biking
Unlike road cycling, bone loading from shock absorbing impact is a factor in mountain biking. So do mountain bikers have higher BMD levels than roadies? A US study compared the BMDs of 16 mountain bikers, 14 road bikers and 15 active non-cyclists (controls), where they looked at the femur, lumbar spine, and total body bone mass using a technique called DXA(15). The cyclists were training for an average 11 hours per week and had been cycling for around eight years.
The results showed that (when adjusted for body weight and controlled for age), BMD was significantly higher at all sites in the mountain cyclists compared with the road cyclists and controls. The researchers concluded that ‘endurance road cycling does not appear to be any more beneficial to bone health than recreational activity in apparently healthy men of normal bone mass’.
Meanwhile, another DXA study by Brazilian scientists found that while well trained young cyclists were aerobically fitter and had more muscle mass, their bone BMDs were no higher than sedentary controls of the same age(16). Other studies have also found that the BMD of road cyclists is no higher than in sedentary adults of the same age (17-19), which is obviously less than desirable from a bone health perspective.
from here...link
I've just got in from 2 hours on the mtb and my shoulders and back feel as 'worked out' as my legs.Box 2: Road and mountain biking
Unlike road cycling, bone loading from shock absorbing impact is a factor in mountain biking. So do mountain bikers have higher BMD levels than roadies? A US study compared the BMDs of 16 mountain bikers, 14 road bikers and 15 active non-cyclists (controls), where they looked at the femur, lumbar spine, and total body bone mass using a technique called DXA(15). The cyclists were training for an average 11 hours per week and had been cycling for around eight years.
The results showed that (when adjusted for body weight and controlled for age), BMD was significantly higher at all sites in the mountain cyclists compared with the road cyclists and controls. The researchers concluded that ‘endurance road cycling does not appear to be any more beneficial to bone health than recreational activity in apparently healthy men of normal bone mass’.
Meanwhile, another DXA study by Brazilian scientists found that while well trained young cyclists were aerobically fitter and had more muscle mass, their bone BMDs were no higher than sedentary controls of the same age(16). Other studies have also found that the BMD of road cyclists is no higher than in sedentary adults of the same age (17-19), which is obviously less than desirable from a bone health perspective.
from here...link
