Has anyone found an exercise based program proven to work?

Posted by ans @ans, Jan 21 7:15am

To All-Very important information shared by Belinda Beck from- theboneclinic- goggle that- based in Australia- yesterday in the Osteoporosis Summit that has been sited here going on this week. The Liftmor trials, which she was in charge of , has been tracking people for over 10 years put a program into place called Onero, based on that thinking and the results are in and impressive. It works to improve bone mass. It's based on HiRIT -( I believe the acronym is to denote High Intensity Resistance Impact Training). It can be safe and effective led BY PEOPLE that have been trained. She emphasized NOT to do these exercises without SUPERVISION. Sherri Betz's exercise programs are built off this thinking. Beck said to grow bone you need specific, targeted training. They watched people over many years in the Liftmor trials and then went one step further to set up a clinic in the real world to test it out . As she explained, its based on one lifting 85% of what you can lift in one repetition. So that is a lot, but everyone is different. For one it might mean starting with a broom stick , for another it could mean 2o lbs or more. The program is individualized for each person. Each person receives a 2 1/2 hr baseline assessment. A very important thing she commented on that at first they were confused about was why the femoral neck didn't change the BMD score much- but hot off the press this week- they have a 3-D testing device in their clinic and it revealed that the thickness of the cortex increased particularly where the femoral neck fracture usually starts. and further the proximal head of the femur cortex gets thicker along with the trabeculae . so therefore the shape of the bones improve and there's increased internal hip support. She did go over some of the basic criteria to do this Onero program , but I won't bore you with those details , except to say that most people can participate in this treatment. I will direct you to go to a podcast with Margie Bissinger PT where she interviews Dr. Claudia Tamas, she is an Onero trained clinician that heads up a medical clinic in NJ. This information is new and there are very few clinics in the US that offer this . So get out there and talk about it, maybe share this info with your general dr, endo, PT office, etc. so it can begin to be offered in more places!!! That was a lot , but hope that this gives you all some hope!! Beck said they are changing the idea that instead of meds, exercise can be the first line of defense against osteoporosis issues!! Good Luck to all on your own path!

Interested in more discussions like this? Go to the Osteoporosis & Bone Health Support Group.

trixiegirl | @trixiegirl | Sep 28 4:09pm

In reply to @wynn00001 "https://startingstrength.com/about" + (show)

This program looks very good! Thank you for sharing this information and congratulations for your excellent progress! I’m in St. Petersburg Florida and looking for guidance. I haven’t met anyone here who has heard of the Liftmor Study or Onero. There is an Osteostrong in town but I would like to focus on weight training with proper technique. That requires a good trainer.

wynn00001 | @wynn00001 | Sep 28 5:43pm

In reply to @trixiegirl "This program looks very good! Thank you for sharing this information and congratulations for your excellent..." + (show)

Agree, proper technique is crucial. I'm still in shock over my scan results, I just can't believe I've beaten osteoporosis. When I told my endocrinologist last year I wanted to try weight training before I went on Prolia he laughed at me. I wish he hadn't retired because I would love to show him what's possible. I wish supervised, heavy weight-training was an affordable treatment option for everyone with osteoporosis.

dianeelizabeth | @dianeelizabeth | Sep 29 7:24am

In reply to @wynn00001 "I had no luck finding a physio to supervise me in Onero, and I couldn't wait..." + (show)

Thank you @wyn00001. I am also in Ontario and am intending to talk to my physio about bringing in the Onero program, but am anxious to get started now. Did you get in person training before doing this on line program to know if you were doing the exercises correctly? Or were the videos sufficient? Beck stresses in-person supervision is important. Also her program has an impact component as well. Did you add that to your workout?
Congratulations on your success btw!! Very exciting and encouraging.

healthmatters | @healthmatters | Sep 29 1:03pm

You wrote "she did go over some of the basic criteria to do this Onero program , but I won't bore you with those details."

That said, BORE ME with the basic criteria. If the only reason you don't share is so you won't bore us, I am okay with being bored. So please share.

healthmatters | @healthmatters | Sep 29 1:06pm

Quote, "A very important thing she commented on that at first they were confused about was why the femoral neck didn't change the BMD score much- but hot off the press this week- they have a 3-D testing device in their clinic and it revealed that the thickness of the cortex increased particularly where the femoral neck fracture usually starts. and further the proximal head of the femur cortex gets thicker along with the trabeculae."

What is their "3-D testing device"

wynn00001 | @wynn00001 | Sep 29 3:36pm

In reply to @dianeelizabeth "Thank you @wyn00001. I am also in Ontario and am intending to talk to my physio..." + (show)

Thanks! I did all the training in-person. I wouldn't have felt safe doing an on-line program. There was no impact component.

dianeelizabeth | @dianeelizabeth | Sep 29 4:13pm

In reply to @wynn00001 "Thanks! I did all the training in-person. I wouldn't have felt safe doing an on-line program...." + (show)

Thanks! I agree...very wise to have in-person help. Did your personal trainer then follow a program from the 'Starting Strength' website that you referenced?

wynn00001 | @wynn00001 | Sep 29 9:05pm

In reply to @dianeelizabeth "Thanks! I agree...very wise to have in-person help. Did your personal trainer then follow a program..." + (show)

He's a certified Starting Strength coach. Unfortunately he's the only one in Canada. I ran across the video below which sparked my interest, then I searched for a coach and luckily found one (I'm in Vancouver).
https://bit.ly/3N4cDYH

dianeelizabeth | @dianeelizabeth | Sep 30 7:36am

In reply to @wynn00001 "He's a certified Starting Strength coach. Unfortunately he's the only one in Canada. I ran across..." + (show)

Ah! Ok thanks. Glad you found him! I am in Ottawa so no luck there but will hopefully find someone else. Thanks for your help and for sharing your story...it is very encouraging.