How to use the REV circuit for bone building and maintenance:

  • Add impact, as tolerated, to all cardiovascular stations. Try jumping jacks, high knees and skipping in place
  • For variety, move side to side over the platforms to add directional challenge to the muscles to help stimulate bone 
  • Work as hard as possible on the strength machines. The heavier the load the more benefit to the bone.
  • Consider performing extra sets on the upper body strength training machines.  Our legs and spine absorb impact from the ground, and are therefore invigorated, as we walk and exercise.  Women need upper body strength training to stimulate the bones of the arms, ribcage and scapula to encourage bone health

Bone Building

According to the National Osteoporosis Foundation, approximately 1 in 2 women over the age of 50 will break a bone because of osteoporosis

Please connect with Michele Butler for free instruction to personalize your circuit training
 

Bone loss can accelerate rapidly after menopause where women can lose up to 20% of their bone density. The good news is that weight-bearing exercise and strength training have been shown to maintain bone density

Because the cardiovascular component of the REV circuit is done in a standing position (weight-bearing) it stimulates bone remodeling. Common options at other fitness venues such as recumbent bikes, seated stair climbers and seated elliptical trainers do not have a weight-bearing component. Non-weight bearing exercise is less effective for bone health and does not provide opportunity for balance improvement.

Varied footwork and movement patterns cause muscles to pull on bone in a variety of directions, stimulating bone remodeling. Balance improves as participants practice these footwork patterns. Increased balance translates to a decreased likelihood of falls and therefore fractures.  Adults, especially those who are sedentary, are not generally inclined to practice movements such as high knees or skipping. The REV circuit encourages repetition of such footwork patterns, building agility and confidence.

Muscle mass increases as participants challenge themselves on strength  training machines. As muscles work, they exert forces on bones that promote bone density. Each 30 minute REV workout provides 3 sets of resistance training for all major muscle groups.