Thank you so much for actually demonstrating the exercises vs just talking about them. I am glad I found your channel and hope to reverse my osteopenia. Excellent video!
Excellent information that I would love to try. Unfortunately my nearby gym closed. I look forward to your video demonstrating use of the same muscles with free weights. Thank you, Sarah.
One of the ways to work toward doing a pull up is to do a negative. I jump up to the bar, put my chin over the bar and then slowly lower myself down , say over 15 to 20 seconds while keeping my core and glutes tight, and scapula engaged as I lower myself down.
Since you can do the jump up, you are correct that slowly lowering yourself down with your core, back muscles, and glutes engaged will build strength toward doing a pull up. You must be wonderfully strong ❤
Thank you so much for this video. I've just had my spine score of -2.7 and hip -2.4 diagnosed at the age of 52. My Mum has very severe osteoporosis and recently had 6 compression fractures in her spine. I'ts been awful. I was very worried when the doctor just said....Oh don't worry, although you are young, just have another scan in 3 to 5 years and here is some calcium :( . I'm very fit and bloods all fine but have neck issues so I'm going to pay for an xray for my neck before I try these bar exercises. I already do strength workouts with dumbells and feel quite strong so I am worried Thank you so much again. You really are so calm, kind and reasuring in your videos
I am so sorry to hear about your Mum. I hope that hse will recover as well as she can as quickly as she can ❤ It sounds like you are busy doing hte right things working on building strength! Keep that going. I would also check for any potential nutritional deficiencies. They are silent and can contribute to bone loss. There might be something that you need that you don't realize you are missing. That was true for me... The good news is you know early and there is time to make a big difference in how things go for you ❤
Thank you so much for your quick and very kind response Sarah. My Mum is healing and now on daily injections. She’s had lots more going on but is thankfully in less pain and taking less pain relief so that is good I’m definitely going to follow your advise and search for any deficiencies through having more tests. The doc said my vit D was fine but I’ve just done a test from the chemist and it says not sufficient so that’s a starter point Thanks again❤. I’m working through your videos carefully making notes I reached 1 year alcohol free earlier this month and that was my challenge so my next one will be to reduce my t scores Have a lovely week and take care 🥰
@@Travellingtherapistcreates It sounds like you are doing lots of really AMAZING things! I am glad to hear that things are going better for your momma, relatively speaking ❤
Sarah, I appreciate you taking the time to show us how do do these exercises!😊 What do you suggest for the frequency for doing these exercises? I go to the gym 5x week. Each day I break up my routine into different muscle groups: back/bicep; shoulders/glutes; chest/tricep; legs; abdominals. Would all these exercises you demonstrated (Dead Lift, Back Squat, Overhead Lift, Pull Up and Drops, Australian Pull Up) fall into the back muscle category?
These exercises do fall into the back muscle category. The squat variations also work glutes. It is reccomended to do these exercises twice per week with five repetitions each ❤ I think it is awesome that you are going to the gym five times per week❣
ruclips.net/video/1s92Cxg4glo/видео.htmlsi=I4F7K7YnZKj4ZF2p Here is a link for using regular dumbells at home. I hope that helps. Are you looking for a straight up exercise session with these exercises with dumbells?
Hey Sarah - My wife has been loving this podcast. Again, so completely well spoken and concise. She had a question regarding weights in these sequences. What do you think is the harm, if you were to say, just stop at lifting, say 40 pounds for a long time, feeling comfortable at that level, and not wanting to stress the spine, and body in general ? Seems as though the same benefits would apply, even if not "progressing" to higher levels. Thanks, again, my wife is just dedicated to your work. Thanks, Richard
This is a great question and one that I think I will actually make a whole video about. To give you an overview now though- there is benefit of using weights even if not continually increasing the amount of weight. What continues to make training beneficial while maintaining a certain load is to do slighlty different exercises while using the weights such as moving into doing lunges intead of squats. The other option is to keep the same amount of weight and exercises, but to do more reptitions. By changing the exercises or number of repetitions or both your wife will continue to build strength which is what we want when working to improve bone health. I hope that helps.
@@sarahmapes_bonebuildersystem Sarah- Thank you for your response! Anyway, it set off sparks, as my wife and I talked about the issue more. It's curious. It's human nature to work with a lower weight that's comfortable - and you keep coming back without feeling fatigue, or losing interest. My wife (for reference) uses Osteostrong, and has a Marodyne plate at home. We talked about the trigger points, as they call them - So, if you could use, let's say, a thirty pound weight for two years, and then get a BMD or Echolite, and even a Dexa score - that saw actual progress, would it be reasonable to conclude, hey, if it's working at thirty pounds, why not plateau there ? And check again in another year? I watch these older women bench pressing over a hundred pounds, and sort of wince - is this really necessary ?? One wonders, really, how much muscle, is required to stimulate activity ? You don't need to be a gym monster, perhaps, to get that growth. I just wonder, at what point is an actual fulcrum point, and enough is enough. I look at you, and you have a similar physique to my wife, and yet, I don't see you over loading weights, you appear careful and know your limits. Me, the idea of stressing the spine and other elements worries me a lot for my wife. I can understand the deep anxiety of women, and it's a normal urge to make this monster go away, but I don't see what the harm would be in consuling patience, and diligence. Sometimes, it's true, the tortoise does win the race. Would love your erudite thoughts on this ! Wow, might make a cool podcast- perhaps you can invite a specialists in the muscular dynamics of all this. Beyond my scope - but not yours!@ We'll be watching..... Happy lifting - more or less......💥 Richard
@@rc24888 I made a video about this topic that will be coming out first thing Monday morning. I think you are right that it would be interesting to get a specialist to discuss this topic. There are research studies that I did not include in tomorrow's discussion that actually discuss that more repetitions at a lower weight is as effective as lifting heavy. The thing to keep in mind is that there is more than one way to do things. It doesn't have to mean continually adding more weight. If something is working there is not a reason to change it. If you are still seeing progress with dexa then there isn't a reason to change anything yet. If you stop seeing progress and you still need to make more progress then it is time to change something but that change does not have to be more weight. There are different options and possiblities. It may mean trying out some different exercises or doing more repetitions at a lower weight. It is about finding what works for you wife in her body.
Hi my name is Fe , ( Faith in english )…Thank you very much, this information is so valuable and you are so generous in sharing it. I wonder how many repetitions and sets of each of these exercises we should do. Thank you very much, cordial greetings from Argentina😊
Faith, the goal with these exercises is to do 5 repetitions of each exercise. Work from wherever you are now and increase weight when where you are now gets easy. I am so glad you found this video helpful ❤
This is a really interesting question. Since we have to have a day between using wieghts. You could approach this in several ways. If you are going to the gym daily you could alternate working on your lower body and the next day working on your upper body. You could also choose to do a full body workout with a full day of rest in between. If you are using a variety of different types of exercises then you could do weight based practices two to three times per week and yoga or another type of exercise on the other days. With yoga, you have the potential to use your body's own weight to build strength and you don't have to have a day of rest inbetween. This might look like doing weight lifting a few times a week and then doing yoga or walking on tthe other days. I like to do a bit of core work every day because it provides support for our spines. I generally do core work laying flat on my back and then lower and lift my legs to makes sure that I am not coming into a rounded shape with my spine. Is this helpful? Do you have other questions about how to set up a full body workout for osteoporosis?
This was very good for people that have access to the gym. I live in a small town and I no longer have access to a gym. Is there a way to change these to free weights that I could do at home? Thanks for all your information. It's been very helpful.
Yes, you can absolutely adapt these for free weights. I will see about putting together some shorts that demonstrate these exercises using free weights. GOing to the gym isn't accessbile for everyone and it also doesn't appeal to everyone... I am more inclined toward using weights at home personally🥰
Hello. Because I have a bad knee. I put the bar with weight on,on my shoulder,but don't squat,I stand for ,30 seconds and do it 3 reps. Is that just as good. I can do a dead lift and lifting with a trainer,50 kgs. ❤
This is a great question. You want to work at 85% of your max lift weight. You want to lift heavy, but not to the point of failure. With osteoporosis it is incredibly important to be able to do these exercises with good form to protect your spine from fracture and injury. This is why you are working at 85% of your max weight. Experiment a bit and determine what the right weight is for you right now. When this weight gets easy then increase teh weight a little bit at a time.
Can you just stand with a bar with weight on the spine,nit do the squats. I do that for 30 seconds fir ,3 reps. I do a dead lift eith 59 kgs. All with a perfesional trainer ❤ Is that ok to stand with a bar on the shoulder with wright for 30 seconds.
Yes, anytime you put weight on your spine it is going to be helpful. There are mnay ways to improve bone hjealth outside of this particular study. The Liftmor study was the topic for this video, but all studies ar elimited to just a few things because that helps the study measure more effectively what is happening. Know that there are many ways to build strength and you don't have to squat to build strength.
My doctor told me not to lift more than 4 pounds . I don’t agree with him. I lift heavy grocery bags . I don’t break anything . I am 60 years old . I’m in pretty good shape.
You are young and I am happy to hear that you are in good shape! If you haven't been lifting then starting light is a good idea, and then working your way up form there. You can start with weights as heavy as your graocery bags ❤
Don't do deadlifts on a Smith machine. If you can't lift a 45lb bar, you can get a 15lb aluminum bar and 15lb plates that are the size of 45's. And DON'T do squats on a Smith machine, unless you want more strain on the knees. Very unnatural bar path. The Smith machine just isn't a good machine for lifting period. A barbell is much better, with safety pins of course.
I would add that all weight lifting should be done with good form and at the appropriate weight for each person. Everyone's "heavy" is different and that is okay 🥰
@@sarahmapes_bonebuildersystem yes , and most can become stronger than they think just by slowly coaxing the body with tiny amounts of weight over time. All it takes is effort.
Thank you so much for actually demonstrating the exercises vs just talking about them. I am glad I found your channel and hope to reverse my osteopenia. Excellent video!
Juanita, I am so glad this information is helpful for you❤Working to reverse osteopenia is a great plan!
Excellent information that I would love to try. Unfortunately my nearby gym closed. I look forward to your video demonstrating use of the same muscles with free weights. Thank you, Sarah.
Julie, I will get on recording versions of this with free weights that can be done at home ❤ I am glad this information is helpful!
One of the ways to work toward doing a pull up is to do a negative. I jump up to the bar, put my chin over the bar and then slowly lower myself down , say over 15 to 20 seconds while keeping my core and glutes tight, and scapula engaged as I lower myself down.
Since you can do the jump up, you are correct that slowly lowering yourself down with your core, back muscles, and glutes engaged will build strength toward doing a pull up. You must be wonderfully strong ❤
❤️👍
Thank you for the information. I look forward to try these exercices with of course, a professional.
WOrking with a professional is a good way to go. I am glad this is good information!
Thank you so much for this video. I've just had my spine score of -2.7 and hip -2.4 diagnosed at the age of 52. My Mum has very severe osteoporosis and recently had 6 compression fractures in her spine. I'ts been awful. I was very worried when the doctor just said....Oh don't worry, although you are young, just have another scan in 3 to 5 years and here is some calcium :( . I'm very fit and bloods all fine but have neck issues so I'm going to pay for an xray for my neck before I try these bar exercises. I already do strength workouts with dumbells and feel quite strong so I am worried
Thank you so much again. You really are so calm, kind and reasuring in your videos
I am so sorry to hear about your Mum. I hope that hse will recover as well as she can as quickly as she can ❤
It sounds like you are busy doing hte right things working on building strength! Keep that going. I would also check for any potential nutritional deficiencies. They are silent and can contribute to bone loss. There might be something that you need that you don't realize you are missing. That was true for me...
The good news is you know early and there is time to make a big difference in how things go for you ❤
Thank you so much for your quick and very kind response Sarah. My Mum is healing and now on daily injections. She’s had lots more going on but is thankfully in less pain and taking less pain relief so that is good
I’m definitely going to follow your advise and search for any deficiencies through having more tests. The doc said my vit D was fine but I’ve just done a test from the chemist and it says not sufficient so that’s a starter point
Thanks again❤. I’m working through your videos carefully making notes
I reached 1 year alcohol free earlier this month and that was my challenge so my next one will be to reduce my t scores
Have a lovely week and take care 🥰
@@Travellingtherapistcreates It sounds like you are doing lots of really AMAZING things!
I am glad to hear that things are going better for your momma, relatively speaking
❤
Thanks so much. I will tell my Mum ❤
Sarah, I appreciate you taking the time to show us how do do these exercises!😊 What do you suggest for the frequency for doing these exercises? I go to the gym 5x week. Each day I break up my routine into different muscle groups: back/bicep; shoulders/glutes; chest/tricep; legs; abdominals. Would all these exercises you demonstrated (Dead Lift, Back Squat, Overhead Lift, Pull Up and Drops, Australian Pull Up) fall into the back muscle category?
These exercises do fall into the back muscle category. The squat variations also work glutes. It is reccomended to do these exercises twice per week with five repetitions each ❤ I think it is awesome that you are going to the gym five times per week❣
Thank you !! 😍@@sarahmapes_bonebuildersystem
TY ! Could you do a follow along video using regular dumbbells showing these moves ? Thanks ❤
ruclips.net/video/1s92Cxg4glo/видео.htmlsi=I4F7K7YnZKj4ZF2p
Here is a link for using regular dumbells at home. I hope that helps. Are you looking for a straight up exercise session with these exercises with dumbells?
Hey Sarah - My wife has been loving this podcast. Again, so completely well spoken and concise. She had a question regarding weights in these sequences. What do you think is the harm, if you were to say, just stop at lifting, say 40 pounds for a long time, feeling comfortable at that level, and not wanting to stress the spine, and body in general ? Seems as though the same benefits would apply, even if not "progressing" to higher levels.
Thanks, again, my wife is just dedicated to your work. Thanks, Richard
This is a great question and one that I think I will actually make a whole video about. To give you an overview now though- there is benefit of using weights even if not continually increasing the amount of weight. What continues to make training beneficial while maintaining a certain load is to do slighlty different exercises while using the weights such as moving into doing lunges intead of squats. The other option is to keep the same amount of weight and exercises, but to do more reptitions. By changing the exercises or number of repetitions or both your wife will continue to build strength which is what we want when working to improve bone health. I hope that helps.
Thank you!
@@robyn3349 I am glad you found it helpful ❤
@@sarahmapes_bonebuildersystem Sarah- Thank you for your response!
Anyway, it set off sparks, as my wife and I talked about the issue more. It's curious. It's human nature to work with a lower weight that's comfortable - and you keep coming back without feeling fatigue, or losing interest. My wife (for reference) uses Osteostrong, and has a Marodyne plate at home. We talked about the trigger points, as they call them - So, if you could use, let's say, a thirty pound weight for two years, and then get a BMD or Echolite, and even a Dexa score - that saw actual progress, would it be reasonable to conclude, hey, if it's working at thirty pounds, why not plateau there ? And check again in another year? I watch these older women bench pressing over a hundred pounds, and sort of wince - is this really necessary ??
One wonders, really, how much muscle, is required to stimulate activity ? You don't need to be a gym monster, perhaps, to get that growth. I just wonder, at what point is an actual fulcrum point, and enough is enough.
I look at you, and you have a similar physique to my wife, and yet, I don't see you over loading weights, you appear careful and know your limits. Me, the idea of stressing the spine and other elements worries me a lot for my wife. I can understand the deep anxiety of women, and it's a normal urge to make this monster go away, but I don't see what the harm would be in consuling patience, and diligence. Sometimes, it's true,
the tortoise does win the race.
Would love your erudite thoughts on this !
Wow, might make a cool podcast- perhaps you can invite a specialists in the muscular dynamics of all this. Beyond my scope - but not yours!@ We'll be watching.....
Happy lifting - more or less......💥
Richard
@@rc24888 I made a video about this topic that will be coming out first thing Monday morning. I think you are right that it would be interesting to get a specialist to discuss this topic.
There are research studies that I did not include in tomorrow's discussion that actually discuss that more repetitions at a lower weight is as effective as lifting heavy. The thing to keep in mind is that there is more than one way to do things. It doesn't have to mean continually adding more weight.
If something is working there is not a reason to change it. If you are still seeing progress with dexa then there isn't a reason to change anything yet. If you stop seeing progress and you still need to make more progress then it is time to change something but that change does not have to be more weight. There are different options and possiblities. It may mean trying out some different exercises or doing more repetitions at a lower weight. It is about finding what works for you wife in her body.
Hi my name is Fe , ( Faith in english )…Thank you very much, this information is so valuable and you are so generous in sharing it. I wonder how many repetitions and sets of each of these exercises we should do. Thank you very much, cordial greetings from Argentina😊
Faith, the goal with these exercises is to do 5 repetitions of each exercise. Work from wherever you are now and increase weight when where you are now gets easy. I am so glad you found this video helpful ❤
Thanks a lot❤
Hi Sarah, can you please advise in each full body workout, what's the % split between the strengthen, core and resistence training? Thanks!
This is a really interesting question. Since we have to have a day between using wieghts. You could approach this in several ways. If you are going to the gym daily you could alternate working on your lower body and the next day working on your upper body. You could also choose to do a full body workout with a full day of rest in between. If you are using a variety of different types of exercises then you could do weight based practices two to three times per week and yoga or another type of exercise on the other days. With yoga, you have the potential to use your body's own weight to build strength and you don't have to have a day of rest inbetween. This might look like doing weight lifting a few times a week and then doing yoga or walking on tthe other days. I like to do a bit of core work every day because it provides support for our spines. I generally do core work laying flat on my back and then lower and lift my legs to makes sure that I am not coming into a rounded shape with my spine. Is this helpful? Do you have other questions about how to set up a full body workout for osteoporosis?
Can you please show us how to use dumbbell to do the same exercise? I don't have access to barbell, thanks!
Absolutely! I have another video where I do just that. I will link it below
ruclips.net/video/1s92Cxg4glo/видео.htmlsi=crEScchaOko-V6gA
Civil engineers who transfer huge structures load to soil can design appropriate yuga postures and compressed/ depressed body parts.
Yes, isn't it interesting?!
This was very good for people that have access to the gym. I live in a small town and I no longer have access to a gym. Is there a way to change these to free weights that I could do at home? Thanks for all your information. It's been very helpful.
Yes, you can absolutely adapt these for free weights. I will see about putting together some shorts that demonstrate these exercises using free weights. GOing to the gym isn't accessbile for everyone and it also doesn't appeal to everyone... I am more inclined toward using weights at home personally🥰
@@sarahmapes_bonebuildersystem TY so much. I look forward to those.
@@majelthesurreal5723 Yes, I will get on recording those!
Hello. Because I have a bad knee. I put the bar with weight on,on my shoulder,but don't squat,I stand for ,30 seconds and do it 3 reps. Is that just as good. I can do a dead lift and lifting with a trainer,50 kgs. ❤
how heavy do I have to do to increase bone density? Do I have to train close to failure?
This is a great question. You want to work at 85% of your max lift weight. You want to lift heavy, but not to the point of failure. With osteoporosis it is incredibly important to be able to do these exercises with good form to protect your spine from fracture and injury. This is why you are working at 85% of your max weight. Experiment a bit and determine what the right weight is for you right now. When this weight gets easy then increase teh weight a little bit at a time.
Can you just stand with a bar with weight on the spine,nit do the squats. I do that for 30 seconds fir ,3 reps. I do a dead lift eith 59 kgs. All with a perfesional trainer ❤ Is that ok to stand with a bar on the shoulder with wright for 30 seconds.
Yes, anytime you put weight on your spine it is going to be helpful. There are mnay ways to improve bone hjealth outside of this particular study. The Liftmor study was the topic for this video, but all studies ar elimited to just a few things because that helps the study measure more effectively what is happening. Know that there are many ways to build strength and you don't have to squat to build strength.
My doctor told me not to lift more than 4 pounds . I don’t agree with him. I lift heavy grocery bags . I don’t break anything . I am 60 years old . I’m in pretty good shape.
You are young and I am happy to hear that you are in good shape! If you haven't been lifting then starting light is a good idea, and then working your way up form there. You can start with weights as heavy as your graocery bags ❤
Don't do deadlifts on a Smith machine. If you can't lift a 45lb bar, you can get a 15lb aluminum bar and 15lb plates that are the size of 45's. And DON'T do squats on a Smith machine, unless you want more strain on the knees. Very unnatural bar path. The Smith machine just isn't a good machine for lifting period. A barbell is much better, with safety pins of course.
I would add that all weight lifting should be done with good form and at the appropriate weight for each person. Everyone's "heavy" is different and that is okay 🥰
@@sarahmapes_bonebuildersystem yes , and most can become stronger than they think just by slowly coaxing the body with tiny amounts of weight over time. All it takes is effort.
@@gcruishank9663 Yes, effort and patience ❤