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 inaccurate for a typical human body with no inherited or self-inflicted health concerns. I'm also assuming the impact training does not include a medium-sized Rhino.
1. It damages and weakens your bones.
2. It is harmful for elderly persons.
3. Don't do it if you have osteoporosis.
4. It causes arthritis.
5. It is not recommended if you have already fractured bones.
6. It is terrible for your joints.
7. It compresses the spine.
8. Impact training tightens muscles.
9. It makes you less 'supple'.
10. It injures ligaments and tendons.
TRUTHS
I shall respond to each numbered point above in kind.
1. Impact exercise improves bone density. Walking, jumping, combat training, and burpees are all examples of regulated body impact that can help remodel and improve bones.
2. Point 1 applies to all ages. The sooner you begin and stay with impact training, the better your long-term results will be. Your bones will remain strong throughout your lifetime. Even if you start at 90 years old, your body will respond to the increased activity by mineralizing bone. Obviously, if you're 78 and have osteoporosis, you can't start performing MMA or long jump, but discouraging any impact and solely resting is insane.
3. Historically, the medical establishment has advocated limiting impact for the elderly and/or people with osteoporosis in order to protect bones. This has heightened an unfounded fear of impact or any activity. A calamity for health, lifespan, and the finances of national health services all over the world.
Referencing both points above, studies have shown that impact training under supervision, will increase bone density and size in people with osteoporosis.
4. Impact training does not induce arthritis. All sorts of good-quality exercise will only keep it from starting or worsening. Training will develop muscle strength, relieve joint stress, reduce arthritic inflammation, boost the immune system, and condition ligaments and tendons. These are some of the self-generated biological aids for arthritic problems.
5. Impact will also aid to remap, remineralize, and enhance bone size. Strengthening rather than destroying fractures.
6. See point 4.
7. This one must have been conceived around 1264 AD. It's like a cartoon figure smacking another on the head until they're just a head with legs. Impact training and other exercises boost spinal fluids, which help to cushion the lumbar joints.
8. The two most common causes of muscle tension are: 1) Inactivity results in weaker, metabolically stunted, smaller muscles. 2) Injury.
Impact training has the opposite impact.
9 & 10. Impact exercise performed correctly with variation will not harm ligaments or tendons. If a person just conducts repetitive training, such as running, weightlifting, and cycling, this is more likely to occur. Inactive persons will also suffer serious injuries when their under-conditioned tendons or ligaments are abruptly put under strain, such as when you fall, catch a falling pencil or try to stop your child from tumbling off a high climbing frame. SNAP! Your body was not ready, and neither were you.
It's worth noting the bone density of long-term astronauts and championship swimmers. These people are typically youthful and in great shape! When astronauts return to Earth, their bones are severely reduced and have osteoporosis. As a result, they are required to exercise on board the ISS; else, they will become disabled. The body is intelligent; bones do not require the same increased density under zero gravity, therefore the decrease in density. Swimmers experience similar effects in 'floaty' water, and they undertake relatively less impact training because they are slower with stronger bones! These effects are reversed through impact training. Championship swimmers and cyclists frequently develop osteoporosis at an early age.
Another fantastic study on semi-professional tennis players looked at their ulnas (forearm bones). The vibration of hitting the tennis ball with a racquet made their ulnas 50% denser and larger. This is the type of statistical difference observed between current humans and their stone-age ancestors.
Please let me know if you want to view the research papers that back up the ideas above, and if you have any questions!
CONSULT US OR A DOCTOR BEFORE PROCEEDING WITH ANY FITNESS PROGRAM.
© 2023 Dan Raynham - The Fitness Scientists.