Last Fall, I reviewed the wellness trend, Rucking, along with several other “trends” in my article “Five Unique Wellness Trends.” Some of the trends were very doable, and others . . . I’m looking at you, “Hay Bathing” . . . were decidedly NOT. (I still itch when I think about it!). Personally, I was most excited about rucking, or walking/hiking with a weighted vest.

If you recall, I asked for a Weighted Vest for Christmas. Well, I got one, and today, I’m going to share with you all of the ways that I’m using it for resistance and impact training, increasing muscle mass, and supporting bone density.

As you know by now, I’m a science geek, and I love to understand how things work in our bodies. So today, we’re going to take a look at HOW resistance and impact training support our musculoskeletal system. But before we learn about the benefits of strength and impact training, we need to understand how our bones work.

Bone Physiology

Our bones are not just hard, fixed components of our skeletons within our bodies that provide structure and support. They are a living part of our structural anatomy and, as such, have their own physiological process for adapting to our physical needs and maintaining their structural health. Even after we are fully grown, our bones are constantly changing through the process of Bone Remodeling.

Bone Remodeling is primarily the way that bones retain their strength through the normal wear and tear that we put them through. Just like our tires get worn out through normal wear and tear from driving, our bones develop micro-damage through the rigors of everyday use.

In a healthy individual, bone remodeling is a constantly occurring cycle that is facilitated by two types of bone cells with very specific roles:

• Osteocytes – “the security monitoring system”
• Osteoclasts – “the cleaners”
• Osteoblasts – “the builders”

The Physiology of Bone Remodeling:

Osteocytes are the most prevelant bone cells. They constantly monitor changes in pressure and stress in our bones. When they sense a weakness, they create an enzymatic response that messages and recruits osteoclasts to the damaged area.

Osteoclasts break down old or damaged bone and release the minerals from the bones (think: calcium) into our bloodstream. This leaves microscopic pits and divots in the bone which are the spaces where new bone will be built.

Then the osteoclasts our cleared out and osteoblasts are recruited to build new bone in the pits and divots.

Each system in our body is constantly seeking homeostasis or balance. Our skeletal system is no different. The remodeling process needs to be in homeostasis with just the right balance between bone breakdown and bone rebuilding. Too much bone breakdown leads to . . . weak bones.

You can learn more about bone anatomy and physiology here.

How does Resistance & Impact Training Support Bone Health?

So, we’ve just learned how bones are constantly remodeling, clearing out damaged bone, and replacing it with new stronger bone. Muscles grow and become stronger through a similar process. When we do resistance or strength training, we put stress on our muscles and they develop micro-tears. Then muscle fibers are recruited to build new muscle in the damaged area. We are essentially breaking them down to make them stronger.

Strength training also puts “good stress” on our bones and encourages the bone remodeling cycle, which produces . . . stronger bones. Likewise, Impact training, when done correctly and safely, also causes that “good stress” resulting in new, stronger bone growth through remodeling. I want to be clear that “impact” does not need to be high-impact – as in running or high impact aerobics (do they still have those classes?). Adequate impact for maintaining bone density can be accomplished with walking.

Strength & Resistance Training —> Muscle Growth & New Bone Growth
Impact Training —> Bone Remodeling & New Bone Growth

The Effects of Menopause on our Bones

Estrogen is one of many hormones that support bone density. It plays a key role in managing the homeostasis of the bone remodeling process, essentially giving our bones the “Goldilocks Effect” of not too much bone breakdown or too little bone regrowth but allowing that “just right” homeostatic state.

As our estrogen levels begin to fluctuate in perimenopause and diminish in menopause, so does the Goldilocks state of our bone remodeling. Our osteoclasts begin to clean out bone at an accelerated rate, while fewer osteoblasts are recruited to build new bone.

The good news is that we are not experiencing our grandmothers’ menopause. We know the benefits of strength and impact training. We know to eat a diet high in protein, green leafy vegetables, whole grains, and additional sources of calcium. We also know to avoid the lifestyle habits that increase the risk of bone loss and osteoporosis:

• smoking
• overconsumption of alcohol
• lack of strength training
• improper maintenance of appropriate vitamin and mineral balance (Vit D, calcium, magnesium, and potassium)

Strength + Impact Training with my Weighted Vest

Let’s do a quick breakdown of the benefits of incorporating a weighted vest or wrist weights:

• The weight increase from the vest enhances bone density by adding a bit more “Good Stress” to our bones.
• The resistance from the added weight engages more muscles and helps to strengthen and increase the endurance of those muscle groups.
• The added weight of the vest increases the overall intensity of your walk, leading to a stronger cardiovascular workout and elevating caloric burn.

Initially, I thought I would just use my vest for walking, and I was really excited about that. Then, my friend, Allison, also told me that she also wears hers while doing chores around the house. Ummm . . . brilliant! Thank you, Allison!

I received another strengthening gift from Emily for Christmas . . . Bala Bangles! These are super nice wrist and/or ankle weights that you can use for pilates, barre classes, or (again) household chores. Keep in mind, we also need to start small with these . . . especially if you’re combining them with your new weighted vest!

I highly recommend both of these products! They both provide excellent ways to incorporate resistance/strength training into your everyday routines. The rule of thumb when selecting the amount of weight for your vest is to begin with 5-10% of your body weight and gradually increase. It is recommended that you not exceed 20% of your body weight.

I also highly recommend reading my safety recommendations in my article about Rucking (here). In it, I discussed some potential risks of rucking, including Overuse Injuries. I recommended “starting small,” as in:

• Selecting the appropriate amount of weight for your vest
• Wearing it for short distances and gradually increasing
• Not wearing the extra weight for too long. Start small and gradually increase.

Safe body mechanics with any form of strength or resistance training begin with engaging your core. Your core is the “front of your back”. Having a strong core and focusing on actively engaging it is the best way to support and protect our backs.

Additionally, how many times have we all heard “lift with your legs, not your back”? Well, it’s true. Our quadriceps, hamstrings, and glutes are some of the largest muscles in our bodies, and we need to use those when we bend and lift . . . not our backs.

Here’s a little peek at some of the ways I’m enhancing my walks and everyday chores with my Weighted Vest and Bala Bangles . . .

Are any of you using a weighted vest? Do you have other ideas for incorporating more strength, resistance, and or impact training?

I’d LOVE to hear from you!

Have a great Tuesday, Friends! I’ll see you back here on Thursday.

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