Dan Raynham's Myth-crushers! No.2 Impact training.
Updated: Mar 14
Dem bones dem bones dem dry-bones, cos you don't do impact train-ing. Hear the word of the science! (I bow down on one knee to James Weldon Jonhson, an incredible human and the writer of Dem bones).
MYTHS ABOUT IMPACT TRAINING
All of the following are incorrect for an average human body with no genetic or self inflicted health issues. I am also presuming the impact training does not involve a medium sized Rhino.
1. It’s bad for and weakens your bones.
2. It’s dangerous for old people.
3. You shouldn't do it with osteoporosis.
4. It causes arthritis.
5. You shouldn't do it with previous bone fractures.
6. It's bad for your joints.
7. It compresses your spine.
8. Impact training tightens muscles.
9. It makes you less ‘supple’.
10. It damages ligaments and tendons.
TRUTHS
I will address each numbered point above in kind.
1. Impact training increases bone density. Any controlled bodily impact like walking, jumping, combat training or burpees etc. will help remodel and refine bones.
2. Point 1 applies to any age. The earlier you start impact training and continue, the better it is for you long term. Your bones will stay strong throughout your life. However, even if you start at 90 years old your body would respond to the increase in activity by mineralising bone. Obviously if you are 78 and have osteoporosis you cannot start doing MMA or long jump, but, to discourage any impact and only rest is absolute insanity.
3. Historically the medical community has advised reducing impact for the elderly and/or those with osteoporosis to protect bones. This has compounded an unwarranted fear of impact or any activity. A disaster for health, longevity and the finances of national health services around the globe.
Referencing both points above, studies have shown that impact training under supervision, will increase bone density and size of people with osteoporosis.
4. Impact training does not cause arthritis. All forms of good quality exercise will only prevent it starting or getting worse. Training will increase muscular strength and take the burden away from the joint, reduce arthritis inflammation, improve the immune system and condition ligaments and tendons. These are just a few of the self‐generated biological aids to arthritic conditions.
5. Again impact will help remap, remineralise and increase bone size. Strengthening not damaging fractures.
6. See point 4.
7. This one must have been conceived in 1264 AD. It's like a cartoon character hitting another on the head until they are just a head on legs. Impact training and
other exercise actually increases spinal fluids that aid the cushioning effects of lumbar joints.
8. The main two things that tighten muscles is: 1) Inactivity and the subsequent weaker, metabolically stunted, smaller muscles. 2) Injury. Impact training has the opposite effect.
9 & 10 Impact training done correctly with variation will not damage ligaments or tendons. Repetitive training is more likely to do this eg. running, weights lifting and cycling etc. if this is the only thing the person does. Also inactive people will suffer bad injuries when their under conditioned tendons or ligaments are suddenly placed under load eg. when you fall, catch a falling pencil or try to save your child from falling off a high climbing frame. SNAP! Your body was not prepared, you were not ready.
It is interesting to note the bone density of long term astronauts and championship swimmers. These people are generally younger and super-fit types! When astronauts come back to earth their bones are severely depleted and are in a state of osteoporosis. Hence the amount of exercise they are made to do on board the ISS, otherwise it would be disabling. The body is smart, bones do not need the same higher density in zero gravity, hence the reduction in density. Similar effects are seen in swimmers in their ‘floaty’ water, also they do very little impact training as they would be slower with stronger bones! These effects are reversed with impact training. Championship swimmers and cyclists often suffer with osteoporosis at a relatively young age.
Another fabulous study done on semi-pro tennis players examined their ulnas(a forearm bone). The vibration of hitting the tennis ball with a racquet increased their ulnas a staggering 50% denser/larger. This is the type of statistical difference found between modern humans and stone age ancestors.
Let me know if you want to see the research papers that back up the points above, also if you have any questions!
CONSULT US OR A DOCTOR BEFORE PROCEEDING WITH ANY FITNESS PROGRAM.
© 2023 Dan Raynham - The Fitness Scientists.