In this episode of the Movement Logic Podcast, Sarah and Laurel are thrilled to interview esteemed exercise scientist Professor Belinda Beck, investigator in the groundbreaking LIFTMOR trial. They discuss the necessity of high-intensity resistance and impact training for improving bone density, comparing it to less effective exercises like Pilates, yoga, and walking. Professor Beck shares insights on her LIFTMOR, LIFTMOR-M, and MEDEX-OP studies, underlining the importance of mechanical loading for bone health. They explore the misleading promotion of devices like OsteoStrong or courses like Buff Bones that do not provide the necessary rate of loading or magnitude of load to impact bone density. The conversation elucidates the mechanisms of bone adaptation and defends high-intensity training as essential for combating osteoporosis.

00:20 Bone Density Course Progress

06:28 Guest Introduction

08:25 Interview with Professor Belinda Beck

16:59 Understanding Bone Health and Research

23:46 Bone Adaptation and Remodeling

36:15 Bone Remodeling and Exercise Breaks

37:52 Exercise Types and Bone Response

39:35 Strength Training and Client Engagement

42:37 Effective Exercise for Osteoporosis

44:00 Impact of Weight-Bearing Activities

48:47 High-Intensity Training for Older Adults

53:14 Impact Training and Bone Health

01:02:12 Marketing vs. Science in Osteoporosis Treatment

01:04:09 Comparing Exercise Programs for Bone Health

References:

Get on the wait list for our Bone Density Course

Onero at the Bone Clinic

Become an Onero Provider

High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial

A Comparison of Bone-Targeted Exercise Strategies to Reduce Fracture Risk in Middle-Aged and Older Men with Osteopenia and Osteoporosis: LIFTMOR-M Semi-Randomized Controlled Trial

A Comparison of Bone-Targeted Exercise With and Without Antiresorptive Bone Medication to Reduce Indices of Fracture Risk in Postmenopausal Women With Low Bone Mass: The MEDEX-OP Randomized Controlled Trial

REMS Echolight Bone Scan

Paul Grilley Bone Photographs

Mechanosensitivity of the rat skeleton decreases after a long period of loading, but is improved with time off

Episode 53: Your Bones Are Bored

Exercise to prevent falls in older adults: an updated systematic review and meta-analysis

Optimum frequency of exercise for bone health: randomised controlled trial of a high-impact unilateral intervention

Osteostrong: 3 Things You Should Know

Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss

Buff Bones