Podcasts about wbv

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Play Episode Listen Later Apr 15, 2025 40:15

Whole Body Vibration for menopause is revolutionizing fitness, boosting bone density, flexibility, and recovery — all essential for thriving through midlife and beyond.. This science-backed solution supports strength, balance, and energy. Get ready to explore how Whole Body Vibration for menopause can elevate your wellness routine and redefine what's possible at any age. My Guest: Scott Hopson, co-founder of Pivotal Coaching, is a global leader in fitness and performance education. With over 25 years of expertise, Scott leverages Whole Body Vibration through Power Plate to optimize strength, flexibility, recovery, and holistic well-being for women in midlife. Questions We Answer in This Episode: [00:05:45] What is Whole Body Vibration (WBV)? How does it support wellness? [00:15:48] How does WBV address fitness challenges for women over 50, including hormonal balance and muscle maintenance? [00:21:33] How does WBV build bone density and lower osteoporosis risk? [00:29:01] How does WBV improve flexibility and mobility, especially for recovery or limited movement? [00:29:46] What are the energy-boosting and fatigue-reducing benefits of WBV? [00:25:21] How does WBV support stress relief and enhance mental clarity? [00:13:47] What are simple ways to integrate WBV into daily routines efficiently? [00:29:52] How does WBV compare to traditional strength training? Can it complement it? [00:33:35] How has Power Plate been successfully paired with other wellness practices? Whole Body Vibration Using platforms like the Power Plate to boost muscle activation, bone density, and overall wellness. How Whole Body Vibration Works: Platforms move 30-50 times per second, creating powerful muscle contractions without high-impact stress. Mimics the benefits of gravity and ground reaction force, ideal for building strength and bone density. Key Benefits of Whole Body Vibration for Menopause: Bone & Muscle Health: Helps improve bone density, critical for those at risk of osteoporosis. Low Impact, High Reward: Get muscle activation without jumping or heavy lifting—perfect for those with joint issues. Efficient Workouts: Hundreds of muscle contractions in the same time as regular exercises—hello, results! Versatile for All Ages: From teens in sports to older adults wanting more strength and stability. "You've never needed intensity in exercise more in your life than now."Debra Atkinson, MS, CSCS Connect with Scott: Shake up your strength training, get your Power Plate here! https://flippingfifty.com/powerplate CODE: Flipping50 Instagram - @pivotal_coaching YouTube - @pivotalcoaching5715 Other Episodes You Might Like: Previous Episode - More Simple Strategies for Effective Short Workouts in Menopause Next Episode - Is This Perimenopause or Something Else? More Like This - Joy of Movement: Finding the Lost Art of Exercise After 50 More Like This - Why Creativity Matters More in Midlife Movement Resources: Join the Flipping50 Membership for evidence-based workout programs. Short & Easy Exercise videos in this 5 Day Flip Challenge. Don't know where to start? Book your Discovery Call with Debra.

91: Autoimmunity, Inflammation, and Fatigue—Is Vibration Therapy a Missing Link?

The Functional Nurse Practitioner

Play Episode Listen Later Apr 8, 2025 20:09

We're going beyond the buzz of fitness trends and into the real science behind vibration plates. In this episode, I'm diving deep into how whole-body vibration (WBV) may influence immune regulation, lymphatic flow, inflammation, and even chronic fatigue.You'll learn:✅ How vibration plates actually work—mechanically and physiologically✅ What the research says about their impact on mood, pain, and inflammation✅ The fascinating connection between vibration, lymph nodes, and autoimmune progression✅ Why WBV might be a supportive tool for fibromyalgia, post-viral fatigue, and brain fog✅ The emerging science on gut microbiota, Tregs, and nervous system balance through vibration therapyWhether you're managing autoimmunity, navigating low energy, or just curious about this “passive exercise” tool, this episode brings functional medicine insight and cutting-edge research together to help you decide: Is vibration therapy worth exploring for your healing journey?The vibration plate I use: https://amzn.to/4cyoGK0The pomodoro timer I use: https://amzn.to/4i40SP5▶️Do you live in Indiana? Schedule a free consultation on my website:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠https://thefunctionalnursepractitioner.com/⁠▶️Quintana Functional Wellness - Masterclass link: ⁠https://taraquintana.com/register-ig⁠☑️Get The Free Perimenopause and Menopause Guide: ⁠https://taraquintana.com/perimenopause⁠☑️Get The Free Ultimate Gluten-Free Guide: ⁠⁠⁠⁠https://taraquintana.com/glutenfreeebook⁠

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The Shortcut to Upgrade Your Endurance, Strength, VO2 Max & More (Used By Top NFL Players) | Scott Hopson @ Power Plate

Mind Body Peak Performance

Play Episode Listen Later Jan 16, 2025 86:43

Is whole-body vibration the ultimate biohacking tool? In this episode, I sit down with human performance expert Scott Hopson to explore the multifaceted benefits of WBV. From boosting mobility, flexibility, & muscle power to supporting hormonal balance & recovery, WBV offers a holistic approach to health. Scott dives deep into the science while sharing practical advice for incorporating WBV into your daily routine. Discover how to bioharmonize your life through targeted movement strategies, recover faster, build long-lasting strength and resilience in today's episode on ‘Whole Body Vibration' Meet our guest Scott is an internationally recognized leader in human performance, coaching, & education, with 25 years of experience. As co-founder of Pivotal & PTA Global, he has delivered over 2,000 events, authored 30+ accredited courses, & impacted more than 250,000 coaches, clients, & students in 100+ countries. Known for simplifying complex ideas to inspire breakthrough performances, Scott specializes in professional & youth coach development. His work spans Olympic associations, pro sports teams, universities, & top health clubs globally. A dedicated volunteer, he has served diverse communities, including at-risk youth, special needs camps, recovery programs, & developmental sports clubs. Thank you to our partners Outliyr Biohacker's Peak Performance Shop: get exclusive discounts on cutting-edge health, wellness, & performance gear Ultimate Health Optimization Deals: a roundup article of all the best current deals on technology, supplements, systems and more Gain mental clarity, energy, motivation, and focus with the FREE Outliyr Nootropics Mini-Course The simple, guided, and actionable Outliyr Longevity Challenge helps you unlock your longevity potential, slow biological aging, and maximize your healthspan Key takeaways Whole-body vibration offers a safe way to introduce force & load for populations with limited tolerance Lower body power is the most critical factor for functional aging, even surpassing cognition in importance Whole-body vibration uses mechanical, not electrical or magnetic, stimulation Comparing endurance training with hypertrophy or strength studies is ineffective due to different methodologies 99% of structural problems don't need surgery; physical therapy or chiropractic interventions usually work WBV helps stimulate strength, bone, and muscle through rapid movements and ground reaction force Episode Highlights 12:17 The Practice That Unlocks Human Potential 37:37 The Biggest Benefits of Whole-Body Vibration (WBV) 1:07:07 The Effect of WBV On HGH Production 1:16:01 Budget-Friendly WBV Alternatives Links Watch it on YouTube: https://youtu.be/iwtF168lhfo Full episode show notes: mindbodypeak.com/192 Connect with Nick on social media Instagram Twitter YouTube LinkedIn Easy ways to support Subscribe Leave an Apple Podcast review Suggest a guest Do you have questions, thoughts, or feedback for us? Let me know in the show notes above and one of us will get back to you! Be an Outliyr, Nick

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Unlocking The Power Of Whole Body Vibration With Dr. Jason Conviser

Manifestival

Play Episode Listen Later Sep 17, 2024 44:29

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Can You Wear a Weighted Vest with Osteoporosis?

Play Episode Listen Later Aug 16, 2024 45:12

The short answer is yes. The long answer here in this episode is how. Using a weighted vest with osteoporosis comes up frequently as a question. Whether or not you have osteoporosis, stay with me, as I will talk about the overall benefits and science that's been out since at least 2000, perhaps as long as I've been using my weighted vest. Questions I'll Answer in this Episode: Can you use a weighted vest with osteoporosis? [00:06:20] If so, how do you get started safely? [00:09:30] What weight should you be using? [00:39:00] What if you have already fractured? [00:06:30] What if you have chronic upper back and neck pain? [00:40:20] Within this episode I'll show some images of my weighted vest and what you want to look for. They're so much better now than they used to be! It was an injury weighting (see what I did there?) to just put one on two decades ago. And they definitely were not made for women. I've been lecturing about osteoporosis and osteopenia since 1995. That first adult education class I taught was the first time I left my house without my infant son, I think! Back then I had to draw pictures on the chalkboard of modeling and remodeling of bone, explain these then, new terms, and what was happening. And… we had a list of contraindications that are no longer the best science we have. While much of the decade-by-decade steps to build bone and then prevent or slow loss still are true, the veil of doom has been lifted. We no longer have to pop someone into bubble wrap. But you might think so because a search online will bring up ALL the content over decades. You'll think you are a delicate flower and that oh, my you shouldn't do rotation ever. And this fear mongering has to end - not that you shouldn't be informed about how to exercise correctly and what starting and progression looks like. Breaking Barriers Using Weighted Vest with Osteoporosis Back in 1996 I started working with one client, and then another would be diagnosed with osteoporosis. If you're listening, Mary, you were the first to break some barriers and overcome the fear. You had a good doctor who understood the whole person, and the real way healed. If I were concerned about osteoporosis, what I would do: Resistance training - progressive overload to as heavy as safely possible. My preferred is 5 x 5 reps Employ power in those workouts High Impact - at least 4 sets of 10-20 impacts a day most days of the week Moving during the day, breaking up sedentary periods of time, on non-exercise or recovery days (from strength training and HIIT with impact) the addition of weighted vest during walks or movement around house Whole Body Vibration use most days of the week (in conjunction with strength training and for balance or core exercise. (I use the Move: https://www.flippingfifty.com/powerplate and you can get 20% off with code Flipping50) Yoga consistently for the anti-gravity benefit of unique positions (and maintenance of mobility crucial to stability) Though wearing a weighted vest did not have a significant positive impact on the lumbar spine, Whole Body Vibration does. “lumbar spine BMD (MD: - 0.01; 95% CI [- 0.02, - 0.01]) reduced significantly when aerobic exercise training was used as intervention compared with RCTs that utilized resistance training, combined training, and WBV. By contrast, these analyses did not have significant effect on change in femoral neck BMD. WBV is an effective method to improve lumbar spine BMD in older PMW.” References: Mohammad Rahimi GR, Smart NA, Liang MTC, Bijeh N, Albanaqi AL, Fathi M, Niyazi A, Mohammad Rahimi N. The Impact of Different Modes of Exercise Training on Bone Mineral Density in Older Postmenopausal Women: A Systematic Review and Meta-analysis Research. Calcif Tissue Int. 2020 Jun;106(6):577-590. doi: 10.1007/s00223-020-00671-w. Epub 2020 Feb 13. PMID: 32055889. Snow CM, Shaw JM, Winters KM, Witzke KA. Long-term exercise using weighted vests prevents hip bone loss in postmenopausal women. J Gerontol A Biol Sci Med Sci. 2000 Sep;55(9):M489-91. doi: 10.1093/gerona/55.9.m489. PMID: 10995045. Shaw JM, Snow CM. Weighted vest exercise improves indices of fall risk in older women. J Gerontol A Biol Sci Med Sci. 1998 Jan;53(1):M53-8. doi: 10.1093/gerona/53a.1.m53. PMID: 9467434. Other Episodes You Might Like: Build Bone After Osteoporosis: https://www.flippingfifty.com/build-bone-after-osteoporosis/ Bone Health, Osteoporosis, Osteopenia Tips You've Never Heard: https://www.flippingfifty.com/bone-coach/ Exercise for Bone Density Then and Now: https://www.flippingfifty.com/exercise-for-bone-density/ Resources: Synergee Weighted Vest Infinity Vest Workout Equipment - Body Cardio Walking or Running Vest - 20lbs: https://www.amazon.com/dp/B07VQLDGPS?linkCode=ssc&tag=onamzvoicefor-20&creativeASIN=B07VQLDGPS&asc_item-id=amzn1.ideas.78VF9ZN2VWI0&ref_=aip_sf_list_spv_ofs_mixed_d_asin Short Weighted Vest 12lbs - 50lbs: https://www.amazon.com/dp/B001VE9RY4?linkCode=ssc&tag=onamzvoicefor-20&creativeASIN=B001VE9RY4&asc_item-id=amzn1.ideas.78VF9ZN2VWI0&ref_=aip_sf_list_spv_ons_d_asin&th=1

30. Speech Delay

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Play Episode Listen Later Jul 17, 2024 12:15

Your 12 month old isn't putting together any words, he's vocalizing closer to a 9 month old's expectations. How will you communicate the plan for Speech delay with the family? Stay tuned. ¡Vamos! Let's go! Your child is currently showing a speech delay, while every child develops at his/her own pace, I want to make sure we are doing everything to give him/her the right support. Tu hijo está mostrando un retraso de habla,aunque todos los niños se desarrollan a su tiempo, quiero asegurar que le estamos dando el apoyo apropiado. We've found that the earlier we give a child support, the better the outcomes are down the road. Hemos observado que cuanto más temprano le damos a un niño apoyo, hay más beneficios a largo plazo. I'm going to refer him/her to Speech Therapy. Lo voy a referir a terapia del habla. I'm also going to send a referral to Audiology to ensure he is hearing properly. También, lo voy a referir al Audiólogo para asegurar que esté escuchando adecuadamente. Be sure to check out the extended lesson for part 3 of the 12 month old immunizations. Thank you for listening, I appreciate you! ¡Hasta Luego! CLICK HERE for the Extended Lesson: 12 m WBV, Immunizations, part 3 Disclaimer: this program is not meant to teach medicine or give medical advice, if you or someone you know is in need of medical care, please visit your assigned medical provider.

29. 12 m WBV, Immunizations

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Play Episode Listen Later Jul 10, 2024 14:11

Protect your patients, protect your community, as your first step gaining vaccine confidence, learn how to say the vaccine names correctly. Stay tuned. ¡Bienvenidos! Welcome to Medical Spanish for Pediatric providers. ¡Vamos! Let's go! Measles, mumps and rubella (MMR) Sarampión, paperas y rubéola The measles, mumps and rubella vaccine is given between 12 and 15 months of age, and the second is given between 4 and 6 years of age. La vacuna de sarampión, paperas y rubéola se da entre doce a quince meses de edad, y la segunda se da entre cuatro y seis años de edad. Varicella Varicela The varicella vaccine is also given between 12 and 15 months of age, with the second dose between 4 and 6 years of age. La vacuna de varicela también se da entre doce y quince meses de edad, con la segunda entre cuatro y seis años de edad. Hepatitis A Hepatitis A The first hepatitis A is given between 12 and 23 months of age, with the second dose 6 months after the first. La primera hepatitis A se da entre doce a veinti tres meses de edad, con la segunda seis meses después. CLICK HERE for the Extended Lesson: 12 m WBV, Immunizations part 2 Disclaimer: this program is not meant to teach medicine or give medical advice, if you or someone you know is in need of medical care, please visit your assigned medical provider.

28. 12 m WBV, Anticipatory Guidance

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Play Episode Listen Later Jul 3, 2024 8:17

12 month olds are developing so fast, help the parents support them and keep them safe during this exciting time! Stay tuned. ¡Vamos! Let's go! It's time to see a Pediatric Dentist, be sure to schedule his first appointment. Es tiempo de ver un dentista, asegúrate de hacer su primera cita. Provide safe places in your home and neighborhood for your toddler to explore. Busca lugares sin peligro en tu casa o vecindario que tu niño pueda explorar. Lock up medicines and household cleaners. Encierra medicamentos y productos de limpieza. Block off stairs. Bloquea los escalones. Place plug covers on all outlets. Usa cubiertos en sus enchufes eléctricos. There is so much guidance we can give at this age, encouraging independence by letting the toddler do for himself, giving positive reinforcement for positive behavior, and how about using negative behaviors for teaching moments instead of punishment? Check out the extended lesson for this and so much more. Hasta Luego! CLICK HERE for the Extended Lesson: 12 m WBV, Anticipatory Guidance, part 2 Disclaimer: this program is not meant to teach medicine or give medical advice, if you or someone you know is in need of medical care, please visit your assigned medical provider.

Are We Overlooking Key Factors in Brain Health? Find Out with Dr. Henry Zaremba, DC

The Vibrant Wellness Podcast

Play Episode Listen Later Jun 5, 2024 46:31

Exploring the Brain-Body Connection with Dr. Henry ZarembaJoin Dr. Henry Zaremba, affectionately known as Dr. Z, as we explore the powerful connection between brain health and other body systems. Dr. Z shares his insights into the link between the gut microbiome and brain inflammation, explaining how this relationship affects conditions like brain fog and neurodegenerative diseases. Drawing from his personal experiences as a collegiate athlete dealing with concussion-related depression, Dr. Z highlights the importance of brain rehabilitation and peak performance.Holistic Healing for Concussion RecoveryDiscover innovative approaches to managing concussion symptoms and recovery. We discuss the critical role of hormone balance and the proven benefits of strength training for traumatic brain injury recovery. Our conversation underscores the collaborative nature of patient care, celebrating the synergy between specialists. We also delve into the potential of whole-body vibration (WBV) to simulate exercise effects and support muscle and bone health, particularly for those with mobility challenges.Daily Habits for Optimal Brain HealthWe explore the impact of daily habits on brain health, covering topics such as excessive screen time, social media use, hydration, and EMF sensitivity. Learn about stress management techniques, the power of mindfulness, and the benefits of hyperbaric oxygen therapy for metabolic health and brain recovery.Key Takeaways:The gut-brain connection and its impact on brain health.Innovative treatments for concussion recovery.Daily habits that influence brain function.Practical stress management and mindfulness techniques.Benefits of hyperbaric oxygen therapy. Chapters:(00:00) Exploring Brain Health With Dr. Z(08:06) Brain Health and Gut Microbiome(21:42) Addressing Concussion Symptoms Through Comprehensive Care(26:51) Vibration for Wellness(32:34) Brain Health and Lifestyle Factors(38:53) Benefits of Hyperbaric Oxygen Therapy(45:34) Brain Health and Wellness Education Links:www.apexbraincenters.comJoin Over 18,000 Leading Medical Professionals and Become a Vibrant Wellness Provider Today! (https://portal.vibrant-wellness.com/#/sign-up)

24. 9 m WBV, Developmental Milestones

Play Episode Listen Later Jun 5, 2024 3:11

The parent wants to know if their 9 month old is developing appropriately. Learn how to ask the right questions, to give them the reassurance they are, or to develop a plan to help them get there. Stay tuned. ¡Bienvenidos! Welcome to Medical Spanish for Pediatric providers. ¡Vamos! Let's go! Is he crawling? Esta gateando? Pulls to stand? Jala para parar? Wave bye bye? Saluda adios? Say mama and dada? Dice mama y papa? Points to objects? Apunta a objetos? Hasta Luego! CLICK HERE for the Extended Lesson: 9 m WBV, Developmental Milestones Disclaimer: this program is not meant to teach medicine or give medical advice, if you or someone you know is in need of medical care, please visit your assigned medical provider.

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23. 6 m WBV, Introducing Solids

Play Episode Listen Later May 29, 2024 7:42

It's the 6 month WBV and it's time to talk about solid food introduction, are you ready? Stay tuned. ¡Vamos! Let's go! Solid food introduction is important to support your infants nutritional needs. La introducción de comidas sólidas es importante para apoyar necesidades nutricionales de tu infante. To start solid foods your baby should be able to; Para empezar comidas solidas tu bebé debe poder; Sit with support, Sentar con apoyo Have good head and neck control, Tener buen control de la cabeza y el cuello, Move food to the throat and swallow Mover comida a la garganta para tragar. You've got the parents' attention, but now the parent wants to know what to give and how much. Follow the link below for access to the full lesson on Introducing solids. If you are enjoying these mini lessons, don't forget to subscribe and leave me some stars! Thank you! Hasta Luego! CLICK HERE for the Extended Lesson: 6 m WBV, Introducing Solids Disclaimer: this program is not meant to teach medicine or give medical advice, if you or someone you know is in need of medical care, please visit your assigned medical provider.

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17. 4 m WBV, Developmental Milestones

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Play Episode Listen Later Apr 17, 2024 6:47

How do you say “cooing” in Spanish? How do you ask if he can briefly hold a toy? Learn how to ask the developmental milestone questions in Spanish. Does she chuckle when you try to make her laugh? ¿Responde con risa cuando tratas de hacerla reír? Does she use movement and sound to try and get your attention? ¿Usa movimiento y sonido para captar tu atención? Does she make “ooo,” and “aahh,” cooing sounds? ¿Hace los sonidos “ooo,” y “aahh,” sonidos de arrullo? Does she reply with sounds when you try to talk to her? ¿Responde con sonidos cuando tratas de hablarle? Does she look at her hands with interest? ¿Se mira las manos con interés? Can she sit with support? ¿Se puede sentar con soporte? Can she briefly hold a small toy? ¿Puede, por un momento, sostener un juguete chiquito? Does she bring her hands to her mouth? ¿Trae sus manos a su boca? CLICK HERE for the Extended Lesson: 4 month WBV, Anticipatory Guidance Disclaimer: this program is not meant to teach medicine or give medical advice, if you or someone you know is in need of medical care, please visit your assigned medical provider.

15. 2 m WBV, Developmental Screening

Play Episode Listen Later Apr 2, 2024 9:27

You have a 2 month old in for a WBV, you want to assess communication, motor and social skills. Learn how today. Stay tuned. Is he/she smiling and cooing? Está sonriendo y arrullando? Does he/she have different cries to express different needs, such as hunger, sleep and comfort? ¿Tiene diferentes llantos para expresar sus diferentes necesidades de hambre, sueño y consuelo? When on his/her tummy, can he/she push up with arms and hold his head up? ¿Cuando está en su estómago se puede empujar con los brazos, y sostener la cabeza? Does he/she fuss when bored or needs to change position? ¿Reniega cuando se aburre o quiere cambiar de posición? Does he/she watch you as you move? ¿Te sigue con la vista mientras te estás moviendo? Does he/she react to loud sounds? ¿Reacciona a los ruidos recios? Extended Lesson: Thrush

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14. 1 m Developmental Milestones

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Play Episode Listen Later Mar 27, 2024 6:28

One of the most important jobs we have as primary care providers is to catch concerns before they can become a problem. Get comfortable asking about developmental milestones in Spanish. Stay tuned. ¡Vamos! Let's go! Can she lift her head when lying on her tummy? Puede subir su cabeza cuando está acostada en su estómago? Does she calm when held? ¿Se calma cuando está en brazos? Does she start to smile? ¿Empieza a sonreír? Does she sleep for 3-4 hours at a time? ¿Se duerme 3-4 horas a la vez? Does she stay awake for 1 hour or longer at a time? ¿Se queda despierta 1 hora o más a la vez? Disclaimer: this program is not meant to teach medicine or give medical advice, if you or someone you know is in need of medical care, please visit your assigned medical provider. CLICK HERE for the Extended Lesson: 1 month WBV, Anticipatory Guidance, Postpartum Depression

Whole Body Vibration for Longevity in Women 40+

Play Episode Listen Later Jan 21, 2024 51:40

For the ultimate tips on longevity in women 40 and over we're diving into whole body vibration in this episode with a spokesperson and brand ambassador for Power Plate. Did you know whole body vibration was first used by astronauts to essentially add protection of bones when in space? Did you know the brand I use, Power Plate, has been available for 20 years? My Guest: Caroline Pearce, a former international heptathlete and bobsledder for Great Britain, seamlessly transitioned into a successful career as a TV presenter, reporter, commentator, and event host. Holding a First Class Honors Degree in Sports Science and a Master's Degree in Nutrition and Exercise Physiology from Loughborough University, she is also a published author and a go-to fitness and nutrition consultant. Currently a leading host and reporter for TNT Sports UK, Caroline presents pre and post-fight shows and interviews on the Ultimate Fighting Championships (UFC) and boxing. She has also served as a host for ESPN, Fox Sports and NBC Sports. As a fitness and health expert with over 15 years of experience, she is an author, produced an award-winning DVD fitness series, and content contributor. She is here because of her 20 years as a master trainer specializing in Power Plate whole body vibration education. Her extensive athletic career includes achievements as a national heptathlon champion and silver medallist in the Long Jump. Caroline represented Great Britain in the European Cup Heptathlon Team and later joined the Great Britain Bobsleigh team competing at the World Championships. As ‘Ice' on the revival of ‘Gladiators,' she became a fan-favorite, showcasing her prowess in sports-entertainment. Power Plate - use CODE: Flipping50 Questions We Answer in This Episode: Tell us how old you are? First, how did you go from a long jump medalist to spokesperson for Power Plate? What's the relationship there? That said, let's talk about the results and kind of exercise you were doing for rehab that gave you such great results? Any studies that stand out for you- one for me is the activation of the lateral quad at 138% greater rate compared to the same exercise off? Let's review the Hz and the Amplitude settings and discuss what they mean and why it's important and related to results. This audience is focused on bone loss prevention or reversing and the research on bone density benefits with WBV/Power Plate have been extremely impressive and hopeful – what protocols are you seeing greatest benefits from? Let's talk research on weight loss and particularly visceral belly fat, given it's such a high risk factor for disease and many of our listeners, whether weight is or isn't an issue are dealing with belly fat, blood sugar issue and insulin resistance as a part of pre-diabetes The reduction in the appearance of cellulite I want to say is not why 95% of my audience would invest in Power Plate, yet no listener is going to object to that extra bonus! Say more about this Let's talk about benefits for those least active and or for those times inactivity has a reason- injury healing, lymph stimulation What might be common mistakes women may be making with their WBV? Connect with Caroline: Website: https://www.carolinepearcetv.com/ On Social: Instagram: https://www.instagram.com/carolinepearce/ https://www.instagram.com/powerplateusa/?hl=en Resources: Power Plate: https://www.flippingfifty.com/PowerPlate CODE: Flipping50 Other Episodes You Might Like: How Your Exercise Supports Natural Detox https://www.flippingfifty.com/exercise-supports-natural-detox

Episode 97 - Renfield

Fitness Marketing Mastery

Play Episode Listen Later Jan 15, 2024 31:25

A semi-short COVID version of WBV! Join Rich and Carolyn for Renfield!

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10 Things to Know About Osteoporosis Fitness Clients

Play Episode Listen Later Oct 7, 2023 18:06

October is Menopause Awareness Month and October 20 is Osteoporosis Day, so it's only fitting we discuss the truths about working with osteoporosis fitness clients. Questions are abundant both among women diagnosed and trainers and coaches working with them. Information once on the internet lives on the internet and it's up to you to filter through it. Here's a little vetted information to help. Several references are included, but I encourage you to take your own primary research further. If you're working with someone with osteoporosis or osteopenia or you want to be a part of preventing it, you owe it to them and yourself to do your homework. Prior to dogma about weight management and lack of consistent information about prevention of bone loss are big contributors to a woman's risk of osteoporosis After diagnosis fear is the biggest obstacle many women face due to decades-long information that women with osteoporosis are delicate and should do less At this time 50% of women diagnosed with osteoporosis suffer a fracture During menopause transition bone loss can accelerate to 4% a year for up to 10 years according to previous studies reported by John Hopkins Misinformed from perpetuating outdated information from both doctors and trainers (since 2015 evidence of not only increased safety and viability of high impact and high intensity exercise for osteoporotic postmenopausal women is much more promising than prior goals of stopping or slowing losses) 41% of women over 40 had either osteopenia (>31%) or osteoporosis (>14%) in a 2010 study. Said differently, 31% of women over 40 had osteopenia and more than 30% of women over 60 had osteoporosis. The further from menopause (>10 years the increase in prevalence of osteoporosis = 40% compared to just 5 years post menopause at 9%) It's not only about calcium, it's about whether it's absorbed. Yes, to Vitamin D and magnesium but if gut issues persist and a woman is tolerating them or describing as “normal for me” there's a potential gap Intense weight training and high impact exercise have been safely employed in a number of studies since 2015 with positive results, no negative effects and a high adherence rate Yoga too has been proven to improve bone density with a daily practice of 12 poses each held for a minute Whole body vibration increased BMD by 2% with 5 minutes 3x a week in postmenopausal women. In physically restricted individuals it's an alternative to other exercise. In able-bodied, in combination with resistance training WBV increases results of both muscle and bone regeneration. “Whole-body vibration therapy is an intentional biomechanical stimulation of the body using various frequencies of vibrations with the motive of health improvement. Ever since its discovery, this therapy has been extensively used in physiotherapeutic measures and the sports industry. For its property of increasing bone mass and density, space agencies use this therapy on astronauts who return to Earth after long-term space missions to regain lost bone and muscle mass. The potential of this therapy to restore bone mass encouraged researchers to look for its scope in the treatment of age-related bone degenerative diseases such as osteoporosis and sarcopenia, as well as in the correction of posture control and gait in geriatrics and post-menopausal women.” First used by NASA with astronauts as a way to overcome the muscle and bone losses experienced by astronauts in space. affects bone metabolism, muscle function, muscle training, and the endocrine system Vibration therapy provides anabolic mechanical signals to the bone and musculotendinous systems It improves blood circulation to the bones, ensuring an improved nutrition supply. Human adipose-derived stem cell differentiation into osteoblasts is facilitated by vibration therapy inhibiting excessive osteoclast formation improves bone health by amplifying gap junctional communication in osteocytes activate the tonic vibration reflex and induce non-voluntary muscular contraction activation of previously inactive muscle fibers enhances the endocrine system's functioning: Growth hormone increases by 500% (though it sounds inflated: true) References: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3139257/ https://pubmed.ncbi.nlm.nih.gov/36793830/ https://pubmed.ncbi.nlm.nih.gov/27331044/ https://www.hopkinsarthritis.org/arthritis-info/osteoporosis-info/ Other Episodes You Might Like: 10 Things to Know About Coaching Menopause Fitness Clients: https://www.fitnessmarketingmastery.com/menopause-fitness-clients/ Training Midlife Clients | Zone 2 Training For Menopause: https://www.fitnessmarketingmastery.com/zone-2-training-for-menopause/ Resources: Your Business Scorecard: For Fitness & Health Coaches: https://www.fitnessmarketingmastery.com/business-scorecard/ Menopause Fitness Specialist™ Program: https://www.flippingfifty.com/menopause-fitness-specialist-program-2022/ Save 20% off with code: Flipping50 https://www.flippingfifty.com/powerplate Send an Email to support@flippingfifty.com if you want to learn more about the founding member's rate for the Health & Well Pros mastermind.

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Whole Body Vibration for Bone Density | Medical Exercise Specialist Report

The Physio Matters Podcast

Play Episode Listen Later Sep 26, 2023 21:52

What do you know about whole body vibration for bone density? Curious? Skeptical? Me too. But with more and more instances of degeneration, chronic illness or long haul preventing the active life that supports bone health, additional means of stimulating both muscle and bone density are always on my mind. Falls are the second leading cause of unintentional death in the world. Older women are especially at risk due to decreased strength, reaction skills, balance, and low bone density. Falls result in fracture 31% percent of the time and 95% of hip fractures are the result of falls. For those who've had a prior fracture, they are twice as at risk for a future fracture. Whole body vibration (WBV) was first used by NASA with astronauts as a way to overcome the muscle and bone losses experienced by astronauts in space in the early 60s. Why the Need for Whole Body Vibration for Bone Density? Let me give a little background on why this is so problematic. Misinformed from perpetuating outdated information from both doctors and trainers (since 2015 evidence of not only increased safety and viability of high impact and high intensity exercise for osteoporotic postmenopausal women is much more promising than prior goals of stopping or slowing losses) 41% of women over 40 had either osteopenia (>31%) or osteoporosis (>14%) in a 2010 study Said differently, 31% of women over 40 had osteopenia and more than 30% of women over 60 had osteoporosis. The further from menopause (>10 years the increase in prevalence of osteoporosis = 40% compared to just 5 years post menopause at 9%) Whole body vibration increased BMD by 2% with 5 minutes 3x a week (for 6 mos) in postmenopausal women. In physically restricted individuals it's an alternative to other exercise. In able-bodied, in combination with resistance training, WBV increases results of both muscle and bone regeneration. While I wouldn't advocate only doing whole body vibration for bone density if you're able to do more, in conjunction with resistance training exercises, impact to your tolerance level, and attention to dietary and gut health, whole body vibration for bone density is an “extra” form of insurance. It not only improves bone density, but is beneficial to muscle, balance, and healing or regeneration in the case of injury. “Whole-body vibration therapy is an intentional biomechanical stimulation of the body using various frequencies of vibrations with the motive of health improvement. Ever since its discovery, this therapy has been extensively used in physiotherapeutic measures and the sports industry. For its property of increasing bone mass and density, space agencies use this therapy on astronauts who return to Earth after long-term space missions to regain lost bone and muscle mass. The potential of this therapy to restore bone mass encouraged researchers to look for its scope in the treatment of age-related bone degenerative diseases such as osteoporosis and sarcopenia, as well as in the correction of posture control and gait in geriatrics and post-menopausal women.” Mechanisms of Whole Body Vibration for Bone Density (and more) affects bone metabolism, muscle function, muscle training, and the endocrine system Vibration therapy provides anabolic mechanical signals to the bone and musculotendinous systems It improves blood circulation to the bones, ensuring an improved nutrition supply. Human adipose-derived stem cell differentiation into osteoblasts is facilitated by vibration therapy inhibiting excessive osteoclast formation improves bone health by amplifying gap junctional communication in osteocytes activate the tonic vibration reflex and induce non-voluntary muscular contraction activation of previously inactive muscle fibers enhances the endocrine system's functioning: Growth hormone increases What questions do you have about WBV for osteoporosis? References: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3139257/ https://pubmed.ncbi.nlm.nih.gov/36793830/ https://pubmed.ncbi.nlm.nih.gov/27331044/ https://www.hopkinsarthritis.org/arthritis-info/osteoporosis-info/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6422949/#:~:text=Multiple%20factors%20are%20known%20to,fracture%20%5B18%E2%80%9320%5D. Other Episodes You Might Like: Exercise for Bone Density Then and Now: https://www.flippingfifty.com/exercise-for-bone-density/ 21 Reasons Weight Training Should Be Mandatory Exercise After 50: https://www.flippingfifty.com/weight-training-should-be-mandatory/

Whole Body Vibration by Physios AND S&C Coaches? - Chewing It Over with Claire Minshull

Play Episode Listen Later Jun 20, 2023 23:10

I for one am not even sure what WBV is so luckily Claire Minshull joined Fran to explain all and dispel the misconceptions Therapy Live Ticket: https://www.eventbrite.co.uk/e/523668816527

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Episode 69.5 - Kevin?

PaperPlayer biorxiv neuroscience

Play Episode Listen Later Dec 26, 2022 14:29

This week on the WBV mini-episode we've got brilliant cats, sex toys, two show recommendations and next week's movie is announced!

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Hippocampal collagen as a potential target for post-surgical treatment; effects of whole-body vibration and exercise

Play Episode Listen Later Nov 3, 2022

Link to bioRxiv paper: http://biorxiv.org/cgi/content/short/2022.11.02.513937v1?rss=1 Authors: Keijzer, N., Oberman, K., Oroszi, T., Nyakas, C., van der Zee, E. A., Schoemaker, R. G. Abstract: Peripheral surgery may evoke neuroinflammation, associated with neuronal damage and consequently mental health problems. However, anti-inflammatory treatment showed limited therapeutic efficacy. Preservation of neuron integrity during neuroinflammation, by targeting their protective collagen sheet, may provide an alternative strategy. Whole-body vibration (WBV) and exercise combine anti-inflammatory and collagen-increasing effects in the periphery. The present study aimed to explore the therapeutic efficacy of postoperative WBV and exercise on hippocampal neuroinflammation and collagen expression. Three months old male Wistar rats underwent abdominal surgery. Starting from one day after surgery, rats were submitted to WBV (10 min, once or twice daily, 30 Hz), running exercise (30 min, daily), or pseudo WBV/exercise, for two weeks. Rats were sacrificed and brain tissue was collected and processed for (immuno)histochemistry. Hippocampal microglia activity, total collagen content, and expression of fibrous and non-fibrous collagen subtypes were analysed. Surgery was associated with increased microglia activity in the CA1 area, which was only partly reversed by the interventions. Surgery specifically reduced total collagen expression in the CA1 area, which was restored by both WBV and exercise. Collagen I was absent in the hippocampal granular layers. The surgery-induced decrease in collagen III expression in the CA1 area was not affected by either WBV or exercise. However, surgery increased collagen III in the CA2 (ns), CA3 and DG. Exercise, and to a lower extent WBV, seemed to (partly) reverse this effect. Collagen IV expression was not altered by surgery, but increased by WBV. No significant effects were observed on collagen VI expression. WBV as well as exercise restored the surgery-induced declined collagen expression, while partly reversing microglia activation in the CA1 area. Moreover, effects on collagen appeared to be subtype- and region-specific, with overall similar effects of WBV and exercise. Nevertheless, the neuroprotective potential of postoperatively altered brain collagen needs further investigation. Copy rights belong to original authors. Visit the link for more info Podcast created by Paper Player, LLC

Episode 64.5 - Sorry About The Audio

rich pittsburgh steelers wbv

Play Episode Listen Later Oct 17, 2022 16:28

Ugh, the audio kind of stinks but Rich and Carolyn cover grudges, arrested development, the Steelers, and announce the RomCom Revenge movie on this week's WBV!

Becky Chambers: Whole Body Vibration

The Patricia Raskin Show

Play Episode Listen Later Aug 1, 2022 54:02

Becky Chambers, BS, MEd is a natural health practitioner, a leading expert on Whole Body Vibration (WBV), and the founder of Vibrant Health. Becky has been studying natural health approaches for over 30 years. Becky has written five books about Whole Body Vibration, a revolutionary exercise system for body, mind, and spirit, including the best-selling book on the subject since its release in 2013, Whole Body Vibration: The Future of Good Health. Her latest book, Whole Body Vibration for Calming Inflammation, explores exciting new developments in the field including lowering pain and inflammation with Whole Body Vibration, and how to best harness this effect for losing weight, increasing bone density, brain health and mood, and a host of other inflammation related illnesses. She will discuss how this well-accepted exercise and therapeutic system can help health issues for people of all ages. Once 200 pounds, depressed, and chronically fatigued, Becky's personal story of surmounting numerous debilitating health issues using WBV, homeopathy, and nutrition contributes to her ability to inspire and communicate. For more information on Whole Body Vibration, the website is https://bcvibranthealth.com.

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Becky Chambers: Whole Body Vibration

The Patricia Raskin Show

Play Episode Listen Later Aug 1, 2022 54:02

Becky Chambers, BS, MEd is a natural health practitioner, a leading expert on Whole Body Vibration (WBV), and the founder of Vibrant Health. Becky has been studying natural health approaches for over 30 years. Becky has written five books about Whole Body Vibration, a revolutionary exercise system for body, mind, and spirit, including the best-selling book on the subject since its release in 2013, Whole Body Vibration: The Future of Good Health. Her latest book, Whole Body Vibration for Calming Inflammation, explores exciting new developments in the field including lowering pain and inflammation with Whole Body Vibration, and how to best harness this effect for losing weight, increasing bone density, brain health and mood, and a host of other inflammation related illnesses. She will discuss how this well-accepted exercise and therapeutic system can help health issues for people of all ages. Once 200 pounds, depressed, and chronically fatigued, Becky's personal story of surmounting numerous debilitating health issues using WBV, homeopathy, and nutrition contributes to her ability to inspire and communicate. For more information on Whole Body Vibration, the website is https://bcvibranthealth.com.

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#85 Whole Body Vibration for Calming Inflammation with Becky Chambers

TribeTalk by Modern Holistic Health

Play Episode Listen Later Apr 12, 2022 30:23

It's known for helping calm inflammation, relieve stress, and can even be considered a workout - all with minimal effort on your part! In this edition of Tribe Talk, Dr. V and Ann sit down with Becky Chambers, who is the leading expert on Whole Body Vibration, to learn more about the healing modality, and how vibration can take your health to the next level. Becky Chambers is a natural health practitioner, a leading expert on Whole Body Vibration (WBV), and Vibrant Health's founder. Becky's latest book is Whole Body Vibration for Calming Inflammation. She wrote the best-selling book Whole Body Vibration: The Future of Good Health in 2013, followed by four additional books about WBV. Becky has a bachelor of science degree from the University of Massachusetts, a master's in education from Lesley College, and a graduate degree in natural health from Clayton College of Natural Health.

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Weight Bullying and Teens Episode 1 with Dr. Karla

IME Community Podcast

Play Episode Listen Later Mar 9, 2022 22:53

Hey, Whether you are a teen, parent, physician, healthcare provider, teacher or school administrator, listen up! I want you to know that I'm coaching you on a very sensitive topic in this first blog of my ongoing series. In my teens and weight bullying series, I'm talking about bullying and its harmful effects, how common it is, who's at risk, the different types of bullying, but, most importantly, what you can do about it. Did you know that any type of bullying affects your health? Make sure you work with your pediatrician or family doctor and/or seek help from a licensed mental health provider to address your individual situation and potential mental health effects. I would love for you to go to stopbullying.gov to check out their helpful resources. Also, I’m not going to get into bullying and intersectionality in this first blog. Intersectional bullying happens based on race, gender, income, sexual orientation, etc. I’ll talk more about intersectional bullying in upcoming blogs in this series. Basically, a bully is someone who is willing to weaponize what they perceive as a weakness, with their only goal to make themselves feel powerful. Bullies seek to control the narrative. Maybe they were bullied? It’s often the case. When I coach teens who have been bullied and parents of children and teens who have been weight bullied, I try to stay out of getting in the lane of the “bully/victim”. In other words, stay out of trying to figure out the bully’s motivation for bullying. They have shown you who they are. Let’s focus on what you can do. We can’t control or fix or solve the bully’s actions, but we can certainly create a plan that includes boundaries so it stops for you if you’re being bullied. One of the main reasons to set boundaries is to make sure you don’t internalize the bully’s messaging. I don’t want you to feel powerless and believe what the bully says about you or feel like if you change yourself, the bullying will stop or you will finally “fit in”. Another harmful consequence of weight bullying in teens is restricting yourself by dieting, which causes harm on top of harm. The bullying is harmful, let’s not create more harm for ourselves with the punishing restriction of calories. By the way, if you cope with the stress of bullying by overeating or binging, give yourself a massive break. It’s okay. You’re not alone. Check out my IME 5 Steps to say I aM mE, which are my 5 easy steps to full love and acceptance and the first step to self-love superpower. Recognize, that self-acceptance is available to you all the time. If you’re bullied, pull out your nice warm invisible self-acceptance blanket and say, “I fully love and accept myself.” Try some other mantras like, “Bullying is unacceptable. I accept myself no matter what.” Put your hand over your heart and give yourself a nurturing hug. “I’m not powerless. I am not stuck.” “This is so hard. I won’t be hard on myself.” “I can set healthy boundaries for myself.” “What they said has nothing to do with me.” “I will set boundaries and let them be them and live my amazing life.” Have you been bullied because of your weight? Or, for any reason? Studies show that it's more common than we like to think. Unfortunately, some people still believe enduring bullying is a rite of passage into adulthood. Nothing could be further from the truth. Bullying is a preventative health issue. It's important to recognize and address bullying or it can cause long-term harm. According to a 2012 Weight-Based Victimization (WBV) Study, published in Pediatrics, “WBV is prevalent in treatment-seeking youth, who report victimization from peers (92%), friends (70%), parents (37%), and teachers (27%).” If you’re a physician, let’s start by listening and validating the stories of our patients’ experience with weight-based victimization. Life in America is a bullying obstacle course for youth with weight struggles. “I’m ostracized everywhere I go because of my weight. Sitting in class. Everywhere.”-Jessica, age 18 When I heard Jessica, one of my patients say this, it broke my heart. Jessica (not her name) is absolutely wonderful and is living a very successful life. She’s so strong and has been through and overcome so much in her life. The last thing she needs to deal with is weight-based bullying. My initial thought was give me the names of whoever is bullying you and I’ll make some calls. I felt so protective of Jessica. If only it were that simple. A trusted adult makes a call and it stops. It may not be that simple, but know that you are not alone. You are not alone. There are trusted adults who want to help you and will create a plan to stop the bullying. It may be as simple as making a phone call, but usually you need to put a bit more planning in place. Learning how to set healthy boundaries for yourself is a skill that you are not taught in school. More often than not, families and society can be pretty intrusive and boundaryless. Even if you are a victim of bullying, you are not powerless. I coach a lot on boundaries and relationships in IME Community. I coach on setting some boundaries for yourself so you are able to show up with clarity for yourself. First, bullying is not acceptable and must be recognized and called out as unacceptable. Next, let's step up as trusted adults and work with the school (teacher and/or counselor) if that's where the bullying is happening, and create a plan to stop the bullying so school is a safe place. Here’s what's needed from parents, physicians and educators to help stop bullying: Support Build Skills Connect to resources School Involvement Referral to mental health provider Follow-up to check in How to support the "bully/victim" is important too. A harsh approach does not work. Make sure you check out stopbullying.gov and make sure you Join IME Community to get even more coaching to create healthy boundaries! IME Community is a safe space, a Body Positive Community for Teens in a Body Negative World! Self-love superpower, Dr. Karla, ActivistMD See omnystudio.com/listener for privacy information.

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Whole Body Vibration (WBV) For Energy, Fat Loss, and Longevity with Dr. Jason Conviser

The Energy Blueprint Podcast

Play Episode Listen Later Jan 12, 2022 57:33

In this episode, I am speaking with Dr. Jason Conviser – who is one of the leading experts in fitness assessment and exercise prescription for special needs populations. He's best known for his work with patients dealing with metabolic syndrome, obesity, and providing exercise strategies for those who have "given up". We will talk about Whole Body Vibration (WBV) and how it can improve your health and lifespan.

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High Intensity High Impact for Bone Losses in Menopause?

Play Episode Listen Later Oct 19, 2021 34:34

Is offsetting bone losses in menopause with high impact safe? Is it recommended? Aren't you more prone to fractures? This episode explores the recent research in honor of Menopause Awareness Month (and Osteoporosis Day October 20, 2021). If you're trying to prevent, if you've been diagnosed, or if you've got younger women in your life who need this information NOW to be better prepared than we could have known to be… this is for you. Episode sponsor: Flipping50 Fitness Specialist (learn more here about how to become one and grow a successful business while you do it) Bone Losses in Menopause Average bone loss is 1.5% per year for the spine and 1.1% - 1.4% for the femoral neck in the first 4-5 years post menopause. Losses slow slightly after this and then increase again in latter decades. Just 6 months into the pandemic research began to emerge about the long-term health effects of short-term muscle loss. The possible devasting disability includes sarcopenia and osteoporosis both, as well as increases in risk of obesity. A combined loss of muscle, strength, bone, with or without increased body fat sets up females specifically for avoidable negative health effects. Osteoporosis & Exercise Exercise is recommended but often with poor and non-specific guidelines for having the most benefit. The purpose of this post is to: Present the continuum of activity results on bone mineral density Present other valuable components of exercise Support prioritization of exercise time for readers Consider a variety of exercises (and non-exercise) interventions and their results Integrating safety Optimal exercise interventions are those favoring a mechanical stimulus on bone both through antigravity loading and the stress exerted on muscles. Two types of activity for osteoporosis prevention and post-diagnosis therapeutic effects: Weight-bearing activities Strength/Resistance exercises What is weight-bearing activity? Defined as any activity one performs on one or more feet. Technically, however it would also include activity weight bearing on the upper body as in a downward facing dog. Where bone density is concerned, there are levels of weight-bearing. Standing in tree pose is weight bearing. Using an elliptical is weight bearing. Neither of those however has any striking force involved as when there is a heel strike in walking. The greater the strike the greater the force to bone. What is resistance exercise? Technically, resistance exercise is anything that provides additional overload to the muscle (and bone) beyond activities of daily living. Resistance exercise includes use of machine and free weights, body weight, tubing, bands, even water exercise or swimming is viewed as resistance training. Each activity falls along a continuum of benefits. As you might guess, use of machine or free weights will surpass swimming or water exercise for bone density benefits. Use of weight training also surpasses benefits from bands and tubing. Though use of bands and tubing may be a first step, an only option depending on access to dumbbells, or machine weights, or support lateral movements unachievable from free-weights alone, the application of heavy resistance is most beneficial and more closely mimics activity of daily life. Of the two activities for osteoporosis prevention and therapeutic effects, strength/resistance exercise have the greatest benefit. This is due to the overload and what is referred to as Minimal Effective Stress (MES). Minimum Effective Stress Walking alone does not improve bone mass. It may have a limited contribution to slowing bone losses. The limit to benefits of walking occurs due to an effect called Minimal Effective Stress. For example, if you walk 2 or 3 miles several times a week, neither walking more days a week or walking 4 or 5 miles offers more bone benefit. You're already adapted to the stress of your own body weight. What would potentially change or increase bone benefit would be jogging or adding a weighted vest during the walk. (Note: not handheld weights). Similarly, with jogging, once you can jog or run, you don't get greater benefits by running longer or more frequently. In fact, long distance runners who find low body fat, low body weight, may be at greater risk for low bone density. Older runners who do no resistance training with heavy weight are prone to fractures as much (or more if lower body weight) as general population. It's Not All Bone Strength There is also more than the strength of the bone and of the muscle in consideration of activity. As aforementioned, the balance or stability-enhancing benefit of an activity also plays a part in reducing risk of falls. Where heavy resistance exercise is not possible, lighter weight and balance activities alone will still be beneficial, though not to bone, to improved stability and balance. It's important that balance is specific to balance practice. Agility, balance and coordination don't come from strength alone, but must be practiced. For anyone seeking bone density and muscle strength, exercise selection should match those goals. For anyone limited by conditions, injuries, or access, a greater emphasis should be placed on balance and stability, each of which require less equipment. In either case, balance and agility/reaction skills are specific and need to be trained. They aren't just added benefits from strength training. The Research Women in menopause transition are susceptible to muscle and bone losses that lead to sarcopenia and osteoporosis, respectively. That makes them more prone to falls, fractures, and then increasing bedrest and instability leading to frailty and early death. How Much Muscle is Typically Lost? Traditionally, loss of muscle can be about 8% per decade beginning at age 30. There's an annual decline in total body LM during 4 to 5 years of the menopausal transition accelerates. The rapid acceleration of losses over a short period of time sets of alarms. If this isn't countered with sufficient resistance training during that time, or mitigated soon after, it leads to a cascade of events including bone losses. The accelerated losses do slow again after the surge in early post menopause. Yet, in another decade or more they again accelerate to nearly 1% annual decline in leg LM among women between the ages of 70 and 79. Start at the Beginning The early research for exercise in osteoporosis prevention and treatment was conservative. The list of contraindications for those diagnosed with osteoporosis was long or at least limiting. Recent studies however, explore the intensity of exercise that does more than slows bone losses in favor of that which -even after menopause- where once thought game over, bone density can be improved. Conservative Start Early research scared many women who may have been avid exercise enthusiasts with a passion for downhill skiing or golf, into thinking they couldn't potentially participate any longer. It suggested they suddenly come with a “fragile” label and are resigned to light and safe exercise. One particular study in the Clinical Interventions in Aging journal I've spoke of before but bears mentioning as I kick off this section of a review of studies suggests otherwise. Post- diagnosis, there are considerations, and you have unique needs. You can however, and possibly should, find high intensity exercise that will start and wisely progress that includes both high impact weight bearing exercise and high intensity weight training. That is, includes jumping, as well as heavy weight training. A study intended to be 18 months long was cut short by Covid at 13 months when supervision was no longer possible in March 2020, revealed even without getting to the most intense phase of the program, bone density was improved. In addition, compliance was high, injuries were non-existent. 12-month high impact programs Significantly better results were found in women who did high impact exercise and medication and dietary changes than medication and dietary changes alone. High impact- jumping, hopping, explosive movements was safe and effective 24-week aerobic dance programs Another study in Medicine published in 2019 showed 3 times per week high impact exercise with women not taking HRT, improved bone density. Site-Specific Benefits High intensity exercise is a more effective stimulus for lumbar spine BMD than low or moderate intensity, but not femoral neck BMD, however, the latter finding may be due to lack of power in the exercises performed. Additional Proof for High Intensity High Impact for Bone Losses in Menopause A 2020 study published in the International Journal of Behavioral Nutrition and Physical Activity looked at women 65 and older. For them too higher doses of activity and particularly those involving resistance training are significantly more effective. Let's talk about dose where exercise for bone density is concerned. It's important to know increasing frequency beyond 2-3 times a week is not the best way to increase volume. The better application of volume is increased amount of resistance, and increased sets. This will result in a decreased number of repetitions. While muscle can benefit from greater repetitions (performed with smaller weights), bone cannot. If you are able to lift heavy (defined as reaching fatigue in 10 or fewer repetitions) you will have the most bone benefits. Recent Research is Most Specific While you may choose to believe that yoga, that pilates, that walking improves bone density, you'll want to keep this in mind. In a review of literature including 75 articles, published from 1989 to 2019, results were too variable to conclude exercise effects on osteoporosis. This is proof that some protocols DO and some DO NOT benefit bone density. This makes the statement, “something is better than nothing” questionable if you have a specific goal. You can't do your boyfriend's, your daughters, or your best friend's exercise program and expect the specific results you want without checking the match for your priorities. What we need is an exercisematch.com so you can sort through the prolific options and be sure that if your goal is bone density, or weight loss, or reducing arthritic pain, you are doing the right exercise to match this goal and any limitations. Flipping50's mission is to make this a little easier for you. Other Health Benefits High intensity aerobic activity in a small co-hort of post menopausal women increased HDL, decreased body fat, and improved VO2 (cardiovascular fitness) but did nothing to lean muscle mass. Now, at first glance this is good. At second you might not think entirely. Even with a loss of body fat, because of the decrease in overall weight, metabolism will be lower. Without adjustments in dietary intake ultimately weight regain is likely. A 2018 study in the Journal of Bone Mineral Research employed a protocol of high intensity loads (5 reps to fatigue x 5) for 4 different exercises, including high impact drop jumps. This study too had a high compliance level, one/100 adverse effects (low back spasm), and positive bone density improvements. Yoga Poses for Bone Density Some holes in the yoga study make it difficult to discern if the yoga was exclusively responsible for bone density improvement. There wasn't enough control in the activity and habits of the participants. Monthly gain in BMD was significant in spine (0.0029 g/cm2, P = .005) and femur (0.00022 g/cm2, P = .053). At 22, 22, and 24 months, respectively, 72, 81, and 83 of these subjects reported mean gains of 0.048, 0.088, and 0.0003 g/cm2 per month which is the equivalent 1.152 (22 mos) and .0072 (24 mos). Compare to 24 weeks strength training that include 3.1 ± 4.6%. There's a significant difference both in results. Yoga and Pilates for Bone Density A 2021 study published in PLoS One showed only non-significant results on BMD. Benefits do occur for balance and stability. As a means of risk reduction from fall-related fractures there is value in these activities. What we each need to do is determine what is our realistic time spend and co-create a program based on the most influential exercises for each of our unique goals. It is possible to create a program that is inclusive of the high intensity strength training, the high impact (where a wise choice) activity, and the balance and stability building movements. This doesn't have to mean many and separate sessions weekly. Minutes of balance and stability work regularly can be included in warm ups and cool downs. Whole Body Vibration for Bone Density Best indicated for the frail unable to perform other resistance exercises. For greatest effectiveness must contain a component of strength training. There is a degree of improvement in balance and stability from WBV. However, the biggest benefit is from resistance training combined with WBV, not in performing WBV alone. The additional benefit if the platform is available is worth it. The investment in the equipment for home, may not be the best or wisest use of time. There you have it. This summary of recent bone losses and menopause research (provided during Menopause Awareness Month) is intended to get you pointed in the right direction for your exercise journey. References Mentioned: 28 Day Kickstart Fitness Trainers & Health Coaches MasterClass Ageless Woman Summit Stop the Menopause Madness Summit References: Kirwan R, McCullough D, Butler T, Perez de Heredia F, Davies IG, Stewart C. Sarcopenia during COVID-19 lockdown restrictions: long-term health effects of short-term muscle loss. Geroscience. 2020 Dec;42(6):1547-1578. doi: 10.1007/s11357-020-00272-3. Epub 2020 Oct 1. PMID: 33001410; PMCID: PMC7528158. Sipilä S, Törmäkangas T, Sillanpää E, et al. Muscle and bone mass in middle-aged women: role of menopausal status and physical activity. J Cachexia Sarcopenia Muscle. 2020;11(3):698-709. doi:10.1002/jcsm.12547 Hettchen M, von Stengel S, Kohl M, Murphy MH, Shojaa M, Ghasemikaram M, Bragonzoni L, Benvenuti F, Ripamonti C, Benedetti MG, Julin M, Risto T, Kemmler W. Changes in Menopausal Risk Factors in Early Postmenopausal Osteopenic Women After 13 Months of High-Intensity Exercise: The Randomized Controlled ACTLIFE-RCT. Clin Interv Aging. 2021 Jan 11;16:83-96. doi: 10.2147/CIA.S283177. PMID: 33469276; PMCID: PMC7810823. Ilinca, Ilona & Avramescu, Taina & Shaao, Mirela & Rosulescu, Eugenia & Zavaleanu, Mihaela. (2010). The role of high - impact exercises in improve bone mineral density in postmenopausal women with osteopenia or osteoporosis. Citius Altius Fortius. 27. Yu, Pei-An MDa,b; Hsu, Wei-Hsiu MD, PhDa,b,c; Hsu, Wei-Bin PhDb; Kuo, Liang-Tseng MDa,b; Lin, Zin-Rong PhDd; Shen, Wun-Jer MDe; Hsu, Robert Wen-Wei MDa,b,c,∗ The effects of high impact exercise intervention on bone mineral density, physical fitness, and quality of life in postmenopausal women with osteopenia, Medicine: March 2019 - Volume 98 - Issue 11 - p e14898doi: 10.1097/MD.0000000000014898 Kistler-Fischbacher M, Weeks BK, Beck BR. The effect of exercise intensity on bone in postmenopausal women (part 2): A meta-analysis. Bone. 2021 Feb;143:115697. doi: 10.1016/j.bone.2020.115697. Epub 2020 Dec 24. PMID: 33357834. Pinheiro, M.B., Oliveira, J., Bauman, A. et al. Evidence on physical activity and osteoporosis prevention for people aged 65+ years: a systematic review to inform the WHO guidelines on physical activity and sedentary behaviour. Int J Behav Nutr Phys Act17, 150 (2020). https://doi.org/10.1186/s12966-020-01040-4 https://www.frontiersin.org/articles/10.3389/fphys.2020.00652/full https://www.frontiersin.org/articles/10.3389/fragi.2021.667519/full Watson, S.L., Weeks, B.K., Weis, L.J., Harding, A.T., Horan, S.A. and Beck, B.R. (2018), High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial. J Bone Miner Res, 33: 211-220. https://doi.org/10.1002/jbmr.3284 Lu YH, Rosner B, Chang G, Fishman LM. Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss. Top Geriatr Rehabil. 2016;32(2):81-87. doi:10.1097/TGR.0000000000000085 Fernández-Rodríguez R, Alvarez-Bueno C, Reina-Gutiérrez S, Torres-Costoso A, Nuñez de Arenas-Arroyo S, Martínez-Vizcaíno V. Effectiveness of Pilates and Yoga to improve bone density in adult women: A systematic review and meta-analysis. PLoS One. 2021;16(5):e0251391. Published 2021 May 7. doi:10.1371/journal.pone.0251391

Episode 30.5 - Ridged For Her Pleasure

Play Episode Listen Later Jun 28, 2021 23:52

It's another WBV mini-episode! Rich and Carolyn talk alien smut, fake tuna, police officers hulking out, and drop the next movie!

rich pleasure wbv

Episode 27.5 - The Second Longest Thing I've Ever Done