Bone health and Exercise Science Lab

🆕🗞️New overview of systematic reviews published by the American College of Sports Medicine, about resistance training for muscle size and function in healthy adults, with key conclusions in infographic. Bottom line: Train consistently with high effort. Progress the difficulty over time. If you want to get stronger, lean towards higher difficulty and lower reps. If you want to get bigger, volume of sets and a focus on eccentric loading (controlled, slower lowering of weight) may be more important. To build power, you need a balance between effort/difficulty and speed.
For the research article look here: https://pmc.ncbi.nlm.nih.gov/articles/PMC12965823/

👿There is SO much misinformation out there. We recently asked an influencer to provide the research study they were talking about in their post. They provide a link to a study that did not support the claims in their post. When asked about it, they said something like "I actually got this from Dr. So and So's post, you should ask them". Dr. So and So didn't respond. Neither were making claims that were substantiated by the available research on the topic. Look for credentials BUT even so called experts spread misinformation. Compare with guidelines and what other experts are saying. Ask for references. Consider if conflict of interest is present.

Excellent deadbug reel by Meghan Calloway! https://www.instagram.com/reel/DUtKH2pAn_n/?igsh=N2E1bmltdHNiYnhk

An educational and I think super helpful video, but this type of content generally does VERY poorly on here 🙄! So I don’t expect many people to see this 😑. Dead bugs are an absolutely fantastic exercise for the core, and there are countless variations you can do! Most people do not do dead bugs correctly, so they only obtain a fraction of the benefits. While there will be individual variation for how I coach and cue this exercise, here are some points that should be helpful for many. To be clear, if you have any unique considerations you might need to do the breathing and bracing differently. So this is not a one size fits all guideline. Two more helpful points: 1️⃣ When you are newer to doing dead bugs, rather than keeping your legs fully extended, I recommend keeping your knees bent at 90° or so the entire time. This shorter lever generally makes it easier for people to do the exercise properly AND feel the right muscles working. 2️⃣ You can also lightly touch your heel to the floor. I like to tell people to imagine there is a shelled uncooked egg on the floor, and you want to touch the floor so softly that you will not crack the egg. ➡️➡️ Do you enjoy this type of content? If so, let me know! 🔥🔥 Build STRONG legs, glutes, and core muscles, and improve your mobility and athleticism with mostly dumbbells and some bands! For “experienced beginners” to advanced trainees, and also coaches. Great for home AND gym workouts! ➡️➡️ Comment ‘’LOWER’’ to learn more/access my program! #deadbug #deadbugs #coreworkouts #coreexercises #abexercises

🙋‍♂️Males can have osteoporosis too.

Worldwide, fragility fractures affect 1 in 5 men aged over 50 and the risk of experiencing an osteoporotic fracture is higher than the risk of developing prostate cancer. We urge all men to be alert to their risk factors, which can include, among others:
⛔ height loss of more than 4 cm/1 ½ inches
⛔smoking and excessive alcohol intake
⛔low testosterone
⛔Androgen-deprivation therapy (ADT) for prostate cancer
Learn more by taking the IOF Risk Check -> https://bit.ly/2L9GHSK