tigerchik wrote:
I have osteopoenia. I am too young for bisphosphonates (I'm 26) so can only do weight-bearing exercise and make sure I get enough calcium and vitamin D. I take Twin Labs Bone Support or Tri Boron Plus for Ca... and if you look on the How Was Your Week? March 25 Edition thread, there's another good calcium supplement mentioned in Instigator's post.
Bisphosphonates have been around for long enough now that we're getting some data about their long term effects. I haven't read any of the literature but look for papers by Dr. Nelson Watts or Dr. Cliff Rosen. They're two of the leading researchers.
Weight training can be very helpful. I have yet to find literature recommending specific exercises, but if you do total body workouts it will probably help... I think push ups are good as you're strengthening the bones of the forearm (Colles' fractures, a specific type of fracture in the wrist, are common in those with low bone density). Likewise, planks will help load along the long axis of the humerus. Back extensions to strengthen the muscles around the lower spine (which in turn will pull on the bones and strengthen them) and I try to hit trapezius and rhomboids as they're around the upper spine. I really worry my back will be hunched over when I am older :-(
In general when it comes to lifting I think about pushing and pulling .... oooh, overhead (shoulder) press is another good one.
One hypothetical issue with training in the early AM is you're not supposed to eat for 2 hrs after taking bisphosphonates, and can only drink water, and need to stay upright. (Supposed to minimize risk of esophageal side effects as esophageal cancer has been noted in some cases). That means you could only run, and no brekkie. Not really a big deal IMO.
Tigerchik,
Thanks for all this really good information. It's very helpful. I am on my 2nd stress fracture (1st one was tibial, 2nd one 3rd metarsal) in a year and a half. The timing of each really sucked - 1st one was in my last long run, 2 weeks before Kona, in Kona training, and the most recent one in mile 3 of the Ironman Los Cabos marathon. Boo!!!
I am 53 so bone loss is expected but I am losing it at a faster rate than expected. I have been super diligent about calcium/Vit D since the first one. I have been consistently weight training since then, though with TRX not regular weights, and way more upper body than lower, so need more work on lower body. I will check out the supplements you suggested and also that were posted in the other thread you mentioned. The meds I wrote about - I don't like the side effects that I have read about so I don't want to go on those.
Thanks again!