91: LIFTMOR, Not Less: An Interview with Professor Belinda Beck Video
Movement Logic: Strong Opinions, Loosely HeldShow Notes
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 [https://mailchi.mp/d8a4ba1c59c5/bdcwaitlist]
Onero at the Bone Clinic [https://theboneclinic.com.au/onero/]
Become an Onero Provider [https://onero.academy/]
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 [https://pubmed.ncbi.nlm.nih.gov/28975661/]
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 [https://pubmed.ncbi.nlm.nih.gov/32176813/]
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 [https://pubmed.ncbi.nlm.nih.gov/34033146/]
REMS Echolight Bone Scan [https://www.echolightmedical.com/en/]
Paul Grilley Bone Photographs [https://www.paulgrilley.com/bones]
Mechanosensitivity of the rat skeleton decreases after a long period of loading, but is improved with time off [https://www.sciencedirect.com/science/article/abs/pii/S8756328204004697?via%3Dihub]
Episode 53: Your Bones Are Bored [https://podcasts.apple.com/us/podcast/movement-logic-strong-opinions-loosely-held/id1614469934?i=1000626903114]
Exercise to prevent falls in older adults: an updated systematic review and meta-analysis [https://pubmed.ncbi.nlm.nih.gov/27707740/]
Optimum frequency of exercise for bone health: randomised controlled trial of a high-impact unilateral intervention [https://pubmed.ncbi.nlm.nih.gov/20004758/]
Osteostrong: 3 Things You Should Know [https://www.youtube.com/watch?v=iuXEAEfR2FY]
Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss [https://pmc.ncbi.nlm.nih.gov/articles/PMC4851231/]
Buff Bones [https://buff-bones.com/]
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