Onerno -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.

osteoresearch | @osteoresearch | Sep 30 7:44am

I started the “Starting Strength” training last week. I will be doing their 2x/week program as it’s what I can afford right now (315/mo). So far I’ve been impressed with the quality oversight on form when doing the lifts. It is 4 key moves: squat, overhead press, deadlift and bench press to start. I’ve been lifting before but was not adding wt. on my own for fear of injury.
Thanks for recommending! I’m stoked. I’m still walking every day with 30 min of intensity. And on 3rd day will either do Onero or stair stepping to add to 2 wt days. I’m also taking 10g of creatine a day and trying to get 30-40 g of protein at every meal. Also taking vit. B complex, algae cal D, k2 and magnesium. Still considering HRT…..

osteoresearch | @osteoresearch | Sep 30 7:49am

I’m in Colorado not Canada.

anne905 | @anne905 | Sep 30 11:53am

I would LOVE to do this program, but the single closest location is over 100 miles away! I so wish that in the US, there was more of a focus on prevention versus medication, that for me, has all held significant enough side effects that I cannot take them. I'm currently on my only remaining option which is Prolia. I was told I will need to remain on it for the rest of my life 🙂

wynn00001 | @wynn00001 | Sep 30 2:12pm

In reply to @osteoresearch "I started the “Starting Strength” training last week. I will be doing their 2x/week program as..." + (show)

That's great news! I also did it twice a week. I didn't do anything outside of the program but still got good results.

edwinabutterfly | @edwinabutterfly | Oct 1 7:20pm

I did the Onero Program for 6 weeks and loved every minute of it. I was exhilarated by the fact that I could lift weight heavier than I ever would have believed since I'd previously been cautioned that with my severe osteoporosis my spine was like "air". That doctor cautioned me to the point that I was afraid to lift more than 5 pounds. At Onero I was lifting 25 pounds after 6 weeks and I thought all was good until two mornings after lifting I woke up with a lot of hip pain . I had broken that hip three years previously after falling and it had a rod and screw in it. So it's three weeks later and I haven't been able to do ANY exercise without making it worse. It may of been Onero or maybe it was PT which I had gone to twice a week. Maybe somehow I overstretched. My X-ray is normal and the doctor that did the original surgery said everything is good. I hope to recover back to normal but if I do I would prefer to lift a little less aggressively. I think Onero is a great program but if you have an underlying previous surgery like mine with a fracture like mine, I would proceed with caution.

nancy9 | @nancy9 | Oct 2 6:26am

I just came across this program and was so excited to find it! Unfortunately, there are no certified ONERO trainers in my area, but I’m starting PT with someone who will supervise me in learning correct form for deadlifts, overhead presses, and back squats. Would like to connect with other women owner 60-ish who are trying this route instead of meds.

ans | @ans | Oct 2 7:09am

I am chiming in here after posting the opener of this conversation regarding Onero. I did go to NJ to be evaluated and observe the Onero program in action at the facility where DrClaudia Tomas is leading it. Though I will not be attending as I live 3 hrs from there I am SO SO GLAD I made the trip. It has given me a confidence to attempt exercises that since I suffered my lumbar fx I had been cautioned not to do , but felt capable of doing!!! I had been going somewhat by what Margaret Martin says and found it too conservative for me in regards to weights used to go above my head. I brought back things I saw with my own eyes using safe back positioning that has led to gains and have been incorporating them in my workouts. I am an Occupational Therapist by training and feel confident and competent at doing this in a slow controlled manner. I will say I have no underlying medical issues and have always been a physically athletic person.

edwinabutterfly | @edwinabutterfly | Oct 2 9:09am

Onero introduced me to the joy of lifting and becoming confident in what I can do. Before I went there, I worried constantly about whether the grocery items or grocery bags I lifted were actually too heavy for me. However, after attending Onero for the 6 weeks, I now no longer worry as much about what I (reasonably) undertake to lift. At Onero, they stressed good form, tightening your core, and proper breathing technique while lifting. I learned a lot and I'm better off for it. I must say that lifting greatly helped reduce my lower back chronic pain. Now if I can just ease the hip inflammation and find a physical therapist who is well educated in osteoporosis that will work with me in more safe lifting, I would be very happy!

nancy9 | @nancy9 | Oct 2 9:44am

Ans, if you don’t mind me asking, what was involved in being evaluated and observing the ONERO program under Dr. Tomas? Did you just need to get in touch with Dr. Tana’s and ask? Was there a cost involved and was it covered under insurance? I am 4+ hours away from the NJ office (Sometset?) but would consider the trip if it seemed like it would benefit me. Thanks!