2008 Training Tip #1: Dem Bones, Dem Bones

A LITTLE BACKGROUND

From 2004 to 2006 I spent two long and arduous years as a turnaround operator for an ailing fitness company. Despite the financial turmoil, the experience was one of the best of my life to date. In addition to earning my "MBA with live ammo" to quote one board member, I took my knowledge of fitness to a level I never imagined. Thanks, in large part to our Executive Director of Fitness, Chuck Fields for whom I had the fortune of recruiting from California.

Formally the Director of personal training and education for 24HR Fitness, San Ramon, CA, his credentials are longer than any Euro mountain stage. An exercise physiologist who has directly helped to certify over 7000 personal trainers, he holds the principles of science and proven research sacred. As such, he turned all my biases and sense of what's "right" about training on its proverbial ear.

Over the course the of first several months together he chided me frequently about matching my upper body to my quads. He said I was more imbalanced then the US Budget. A former power lifter and built like an Abrams M1-A1, he and I could not have been sculpted more differently. Initially thinking to myself: "What the hell does this guy know about endurance fitness?", I found out quickly that it was far, far more than I did and ever could. The pain and "awakening" started precisely at this moment.

THE AWAKENING

It was from this discussion, that I was reluctantly convinced that it was time to hit the weights. While the concept of weight training is not terribly foreign to us two-wheeled freaks it's the true purpose and benefit that eluded me for so long. It was no less than a period of 12-18 months training directly with Chuck did I finally reach the Homer Simpson moment for which we all aspire: Dohhh!

It came complete with the aches and pains of "cleaning out the muscle attic" as Chuck likes to call it. We worked each muscle group diligently with proper form and intensity. In addition to my personal training, I had the fortune of attending several seminars by Chuck to our membership base breaking down the various functions of the body and the effect of fitness therein.

PAYING IT FORWARD

As a regular or semi-regular feature throughout the off season and potentially beyond, I will post random fitness tips and knowledge that I have found instrumental in my improved training. Of course I realize that fitness is as personal as religion so take from it what you will and know that what works for one doesn't necessarily work for all. The tips posted herein will be an assortment of Chuck's wisdom, industry related knowledge and tips found along the way. In no way are the "tips" or suggestions intended as professional training or medical advice. As with any training regimen or change in physical activity, always consult with a physician and/or certified training professional before starting your program.

DEM BONES, DEM BONES

In the January issue of Men's Health, you'll find a great tip in their Cardio Bulletin titled "Bone Breaking Ride". It speaks of the higher than usual propensity for cyclists acquiring osteopenia, a form of osteoporosis. The more commonly known osteoporosis is infamous for a severe loss in bone density causing brittleness and eventually complications with fractures over time. It's usually reserved for the elderly and often the culprit for hip fractures that can end in tragedy for so many.

Recent research and often talked about in Chuck's seminars, weight resistance training actually boosts bone density thus potentially helping to cure osteoporosis. It's often the case that Americans stop physical fitness as they age because that's what society has always taught us. The trend is reversing in big numbers however. The boomer/senior population is amongst the largest growth segment for fitness club membership in recent years. In fact, since the late '80s and early '90s, this segment has grown by over 500%.

Cyclists however are at especially high risk for bone density loss. Why? According to the Men's Health article, the University Of Missouri found that "up to 60% of cyclists may have osteopenia" The article goes on to say that cyclists become lean without engaging the upper body and according to Pamela Hinton, Ph.D. "The effect is similar to that of bed rest". German Researchers also found that "the quicker you lift, the stronger your bones become".

Lesson #1 of the new year? Bag the calcium supplements and hit the weights. Increasing bone density is only one of about a thousand benefits of resistance training.

Until next time, stay pumped.