A disquieting new study of bone density in elite cyclists and runners suggests that the answer might be yes. The study found that the cyclists, both male and female, had thinner bones than the runners, even though all of the athletes were young, healthy and enviably fit, and many of the cyclists lifted weights.

The results underscore the divergent effects of various sports on our skeletons and also stir a little unease about the long-term impacts of pursuing low-impact exercise at the expense of more high-impact activities.

By and large, the available scientific evidence shows that physical activity is desirable and even necessary for bone health. Children who run, hop and play develop thicker, stronger bones than those who remain sedentary, as do teenagers and young adults who participate in sports involving sprinting and leaping.

Most scientists agree that these kinds of activities build skeletal strength by generating sudden, sharp forces that minutely bow or deform the affected bones. Such activities jump-start processes within the body that increase the number of bone cells and help to prepare those parts of the skeleton to withstand similar forces in the future.

Even middle-aged and older people, who once were thought to face inevitable thinning of their bones with age, can maintain strong skeletons if they are sufficiently active, recent studies show.

Adverse Effects

But which types of exercise bend bones in a desirable way — and which are too gentle — remains uncertain. Some past studies suggest that running generates enough force to remodel bone, while other experiments with runners conclude the opposite.

Ditto with weight training. And multiple studies have raised concerns about negligible or even adverse effects from non-weight-bearing exercises, such as cycling and swimming, which put little pressure on bones.

In hopes of gaining more clarity about sports and bones, researchers at the Norwegian School of Sport Sciences and the Norwegian Olympic Training Center, in Oslo, decided to look closely at the skeletons of world-class, competitive cyclists and runners.

They focused on elite, full-time athletes in large part because the athletes’ heavy training could be expected to amplify any impacts from and differences between the two sports.

They wound up recruiting 21 high-level runners and 19 road cyclists, men and women, most of them in their 20s and all of them lean, fit and with several years of intense competition behind them.

The athletes reported to a lab, where scientists measured their body composition, with particular focus on the density of their bones, both overall and in their lower spines and the tops of their femurs — portions of the skeleton that can indicate general bone health.

Weight Training

The researchers also asked the athletes about their training, health and calcium intake and whether they spent much time in the gym. The latter question was of particular interest to the researchers, since weight training often is recommended to athletes in sports like cycling to bulk up their bones, as well as their muscles.

The scientists then compared data. Some of the differences between athletes were substantial, if expected. The cyclists trained far more than the runners, for instance, averaging about 900 hours a year in the saddle, versus about 500 annual hours on the road or treadmills for the runners.

The cyclists also did more weight training, with most of them heading to the gym during their offseason for intense lifting. None of the runners did that.

The athletes in both sports consumed enough calcium to meet their expected daily requirements. But they had noticeably different bones.

The cyclists, as a group, all had thinner bones than the runners, and more than half of them met medical criteria for low bone mineral density in some portion of their skeleton. One of the riders, a man, displayed clinical osteoporosis in his spine.

Bone Thinning

These results are potentially worrisome, says Oddbjorn Klomsten Andersen, a graduate student at the Norwegian School of Sport Sciences and a former national-team cyclist himself, who led the study, which was published in BMJ Open Sport & ExerciseMedicine.

“There are limited studies following young cyclists through their careers,” he says. “But studies in master cyclists demonstrate that a larger proportion of them have low bone mineral density or osteoporosis than people who do not cycle.”

This study cannot tell us, though, why cyclists’ bones might be thin, he adds. They could have been eating too little or sweating too much for ideal bone health. Both low calorie intake and high rates of calcium loss through sweating have been tied to bone loss in other studies.

More surprising, the cyclists’ heavy weight training seems not to have built much bone.

But, as Andersen points out, this was a one-time snapshot of the athletes’ health. It’s possible, he says, that weight training prevented even greater bone thinning.

It is also encouraging, he says, that the runners harboured relatively healthy bones, since some past studies have hinted that running might not stimulate bone building.

Overall, the study’s findings suggest that serious cyclists might want to consider at least sometimes branching out, Andersen says.

The New York Times

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The study objectives of this report are:

To study and analyze the global Bakery Packaging market size (value & volume) by company, key regions, products and end user, breakdown data from 2014 to 2018, and forecast to 2025. To understand the structure of Bakery Packaging market by identifying its various subsegments. To share detailed information about the key factors influencing the growth of the market (growth potential, opportunities, drivers, industry-specific challenges and risks). Focuses on the key global Bakery Packaging companies, to define, describe and analyze the sales volume, value, market share, market competition landscape and recent development. To project the value and sales volume of Bakery Packaging submarkets, with respect to key regions. To analyze competitive developments such as expansions, agreements, new product launches, and acquisitions in the market.

Sports and Fitness Nutrition Supplements Market by Applications:
>Bodybuilders
>Pro/Amateur Athletes
>Recreational Users
>Lifestyle Users

Sports and Fitness Nutrition Supplements Market by Types:
>Protein Shakes/Powders
>Creatine
>Weight- gain Powders
>Meal Replacement Powders
>ZMA
>HMB
>Glutamine
>Thermogenics
>Antioxidants

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TOC (Table of Content) of this Sports and Fitness Nutrition Supplements Market report:

Chapter 1: Describes About the Sports and Fitness Nutrition Supplements Industry, Types and Applications

Chapter 2 Executive Summary: Global Sports and Fitness Nutrition Supplements Market Revenue, Sales, Growth Rate by Regions, Sales by Regions, Revenue by Regions

Chapter 3: Breakdown Data by Manufacturers: Sports and Fitness Nutrition Supplements Sales by Manufacturers, Sports and Fitness Nutrition Supplements Revenue by Manufacturers, Sports and Fitness Nutrition Supplements Price by Manufacturers, Sports and Fitness Nutrition Supplements Manufacturing Base Distribution, Product Types and Manufacturers Mergers & Acquisitions, Expansion Plans

Chapter 4: Breakdown Data by Product: Sports and Fitness Nutrition Supplements Sales by Product, Revenue by Product and Price by Product

Chapter 5: Breakdown Data by End User: Overview

Chapter 6: Market size by Region: North America, Europe, Asia Pacific, Central & South America, Middle East and Africa,

Chapter 7: Company Profiles: Company Details, Business Overview, Sales, Revenue and Gross Margin (2014-2019), Products Offered and Recent Development

Chapter 8: Future Forecast: Market Forecast by Regions, Sales Forecast by Regions 2019-2025, Forecast by Product 2019-2025, Market Forecast by End User, North America Sports and Fitness Nutrition Supplements Forecast, Europe Sports and Fitness Nutrition Supplements Forecast, Asia Pacific Sports and Fitness Nutrition Supplements Forecast, Central & South America Sports and Fitness Nutrition Supplements Forecast and Middle East and Africa Sports and Fitness Nutrition Supplements Forecast

Chapter 9: Sports and Fitness Nutrition Supplements Market Opportunities, Challenges, Risks and Influences Factors Analysis

Chapter 10: Value Chain and Sales Channels Analysis: Value Chain Analysis, Sports and Fitness Nutrition Supplements Customers and Sales Channels Analysis

Chapter 11: Research Findings and Conclusion

No. of Pages: 149

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Don’t think too hard about the inspiration for this winery’s name. Indeed, there are a trio of men named Steve who decided, hey, let’s start a winery and there’s a pretty obvious name for that winery: our names! 3 Steves is part of the Greenville Road area of the Livermore Valley, which is the most quintessential “wine country” part of the area with the panoramic views of rows of vines and sweeping hillsides that brochures and magazines often feature. Zinfandel, Cabernet Sauvignon and a brut sparkling wine made of Chardonnay and Pinot Noir are the go-to wines at 3 Steves, but the whole roster is one of the strongest in the valley. Livermore Valley is filled with wineries boasting great outdoor patios and the al fresco situation at 3 Steves is easily among the best, as well.

McGrail
5600 Greenville Rd.

It’s a very, very short drive to 3 Steves’ neighboring winery. Cabernet Sauvignon is McGrail’s calling card and the estate grown Cabernet Sauvignon is indeed stellar. As you’ll see across these two days of tastings, one of Livermore’s big debates, for better or worse, is that there isn’t a “signature” grape. With McGrail, you know which grape is the boss. It will no doubt be the highlight at this gorgeous tasting room with palm trees outside and a bocce ball court. Sadly, the winery’s founder Jim McGrail (a former Alameda County cop and prosecutor) passed away last year, but the winery continues to produce outstanding Cabernet Sauvignon (and Chardonnay and a few other wines) under longtime winemaker Mark Clarin.

Lunch: Posada or Posada on Wheels
988 Murrieta Blvd.

There are two options for lunch technically. Posada Restaurant, located slightly outside of downtown in a nondescript shopping plaza, is Livermore’s Southwestern cooking legend and for extremely good reason. Try the chicken enchiladas or adobo rack of lamb with New Mexico chile rojo, and you’ll understand. However, there is a new Posada on the scene and, it’s oh so conveniently usually parked in the warehouse wine district called Block 37. Luckily, there are no shortage of wine options for taking your blackened pork belly tacos and watermelon salad with mango-habanero vinaigrette. The truck offers an exciting chance for chef and co-owner Eduardo Posada to serve slightly edgier, appropriately portable food to a winery and brewery audience. The chipotle fish tacos are exactly what a mid-wine tasting day calls for.

Nottingham Cellars
2245 S Vasco Rd. C

Tacos in hand, it’s time for some wine. You’ve got a handful of wineries to choose from, one next to the other next to the other in Block 37. Start at Nottingham Cellars, where winemaker Collin Cranor (the son of founder Jeff Cranor) and Craig Ploof (formerly assistant winemaker at the acclaimed Steven Kent Winery that you’ll visit tomorrow) craft excellent Bordeaux varietal wines and Chardonnay, served in a sleek gallery-like space. Nottingham also produces some notable “Typicité” Pinot Noirs, led by a leaner, red berry-forward 2017 from the Santa Lucia Highlands. The winery has a sibling brand called Vasco Urbano that focuses on Rhone style reds and Petite Sirah. Try all of the wines in the portfolio because you’ll see how Nottingham is remarkable in having such an extensive roster, yet each wine has a distinctive small-batch polish.

McKahn Family Cellars
2245 S Vasco Rd. A

About three steps away is a relative newcomer, McKahn, where Rhone varietals are the theme. 29-year old winemaker Charles McKahn (the son of the owners) has a gentle touch with Viognier and Grenache, while also crafting a terrific Syrah full of ripe black fruit and anise notes from the Spring Mountain district of Napa Valley. If you sit out on the patio shared with Notthingham, chances are there will some live music to entertain and make you want to keep lingering over yet another great Livermore bottling of Petite Sirah — this one happens to be the only wine McKahn makes with the grapes coming from Livermore.

Occasio
2245 S Vasco Rd. B

Winemaking is science, right? In the case of this Block 37 winery, there is a deep scientific background. Founder/director of winemaking John Kinney was a longtime physicist and UCSF professor before he decided it was the opportunistic time to go make wine. Hence, here you have a winery named for the Roman Goddess of Opportunity. Follow that theme and take the opportunity to taste Kinney’s Cabernet Franc, an opulent barrel-fermented Chardonnay and a dense, spicy Heritage Reserve Cabernet Sauvignon. Kinney’s wine career, which kicked into high gear when he used his sabbatical to study enology at UC Davis, has extended to distilling as he is also the owner of the nearby Sidewinder Spirits.

The vintage Victorian Sidewinder cocktail bar/tasting room is as stunningly period detailed as it gets and soon will open to the public (for now it’s Occasio members only) so everyone can try the vermouth and grappa in lavish surroundings.

Wood Family Vineyards
2407 Research Dr.

While science is the background at Occasio, Rhonda Wood was a US Airways pilot before learning about home beer making while on maternity leave in 1991. A few years later she switched gears to wine and fully left the pilot gig for the winery in 2006. The tasting room really is a party every day as a locals’ favorite that makes it feel like Livermore’s “Cheers” where everyone knows everyone’s name. That breezy vibe extends to the wood-paneled wagon car with surfboards logo that makes drinkers think of the Beach Boys while taking a sip of “Para Mas Amigas” Chardonnay or “Viva” Cabernet Sauvignon. If you can try the “Clone 30” Cabernet Sauvignon, don’t pass up the chance.

Altamont Beer Works
2402 Research Dr.

That’s enough wine tasting for day one. No worries for the next step, though, because Livermore’s beloved IPA-focused brewery (the Tri-Valley’s first post-Prohibition brewery and still its best) is right across the street from Wood. Try all the hop-heavy beers on offer, and if the intense Nutty Operator oatmeal-peanut butter stout is there, definitely add that to a flight or just get a pint of it. After all of those tannins and frilly tasting notes from the wineries, here’s the place to just chill and maybe watch some sports in a de-facto happy hour.

Dinner: Range Life
2160 Railroad Ave.

After dining all over the Bay Area to keep up with new restaurants popping up left and right (including many here for KQED), this writer named Range Life the top restaurant opening of 2018 for abundant reasons: a gorgeous chic-pastoral design, superb cocktails by the talented bar director Waine Longwell, cheery service, and a refinement that makes the restaurant feel eight-years old. Most of all, though, it’s the cooking of chef Bill Niles who deftly weaves together global touches into a distinctly Californian template with top-notch ingredients: Rio Oso grapefruit with fried parsnip and fresh burrata, relaxed and mega-umami versions of Fort Bragg uni on toast and hot chicken wings with fermented chili sauce, a hearty roast half chicken with Anson Mills polenta and spring garlic jus. It’s cooking that strikes the right tone of creativity, high technique and being approachable. You WANT to eat this food.

The chef and his wife Sarah worked at headliners in San Francisco (he was executive chef for Tartine Manufactory, she was a manager and wine director for Outerlands), and were convinced to head to Livermore by Sarah’s former roommate (and Waine’s wife), Lauren Heanes-Longwell, who redesigned Range Life’s 1800’s brick building into the sleek restaurant it is today. All together, it’s an all-star team that was convinced of Livermore’s merits and will convince you of its merits.

Nightcap: The Last Word
2470 First St. #100

One last drink means a nightcap in Livermore’s craft cocktail destination in the heart of the bustling downtown area. Every six months, the bar switches its theme (like Trick Dog for our San Francisco readers). As of press time, the menu was a Cuban-themed “Revolucion” with a few types of classic Daiquiris, plenty of rum-forward offerings, and a Hurricane sour with bourbon, passion fruit and a frothy egg white body. If you’re still hungry after Range Life, munch on some bacon empanadas.

Sunday

Breakfast: Espresso Rosetta
206 S J St.

After a long Saturday of wine tasting (and more beer, wine and cocktails afterwards), coffee is probably going to be a necessary way to start the second day in Livermore. Here’s the good news: Espresso Rosetta is a standout third wave-style coffee shop complete with all the latte art and perfectly pulled ristretto shots that are now expected in the genre. The cheery downtown café also has plenty of sweet and savory pastries to join the caffeine in knocking your palate back into wine tasting shape.

The Steven Kent Winery
5443 Tesla Rd.

Properly fortified with caffeine and calories, day two of tasting begins at one of the pioneers of small-scale, high quality wine making for the region. Steven Kent Mirassou’s delightful wines can be tasted in the “Barrel Room” at various price points. All of the lineups usually showcase either the Merrillie Chardonnay or Lola Bordeaux-style white blend of Sauvignon Blanc, a “Collector’s Circle” Home Ranch estate-grown Rhone blend or Italian variety, a “BDX Collection” Bordeaux red blend from the nearby Ghielmetti Estate Vineyard that was planted with the aspirations of being Livermore Valley’s definitive “Premier Cru” vineyard and the signature Cabernet Sauvignon offerings that make this winery 1A and 1B with McGrail for being Livermore’s iconic Cab whisperers.

Page Mill Winery
1960 S Livermore Ave.

Continue along Tesla Road (no relation to Elon Musk’s electric car company) past the sprawling Concannon complex when the road bends and becomes Livermore Avenue. Here, you’ll find one of the more unique wines (and uniquely named wines) in Livermore Valley: the Page Mill GPS, a typical Rhone red blend that swaps out Mourvèdre for Petite Sirah, a grape that many consider Livermore Valley’s signature varietal since Page Mill’s neighbors at Concannon were the first American winery to make a bottle of the varietal itself. For this writer who grew up as a neighbor of the original Page Mill Winery location near Palo Alto on the actual Page Mill Road, it’s still hard to think of Page Mill Winery…in Livermore. That was the decision made by the Stark family in 2004 to be closer to the grapes and to have more physical space than just making wine at their actual house. Owner/winemaker Dane Stark is in charge these days of the operation across the Bay and the wide range of wines are consistent winners from Tempranillo to Cabernet Sauvignon to Chardonnay.

Lunch: The Restaurant at Wente Vineyards
5050 Arroyo Rd.

A visit to Livermore isn’t complete without a visit to the marquee large producers, along with Concannon, who put Livermore Valley wine on the map. Yes, both wineries have bottom-shelf bulk production wines that aren’t worth a weekend trip detour, but they both have small-lot, refined wines that are as noteworthy as any in the region. For Wente, you can experience those at Wente’s Winemakers Studio and tasting room at the main winery on Tesla Road. But, this weekend’s let’s have both Wente wines and excellent food together for lunch at The Restaurant at Wente Vineyards. The setting is breathtaking, so it’s not wonder that this is a premier Bay Area weddings and concerts destination. Come back again for both of those. For now, it’s time to eat. On the menu for lunch at this “Check Please! Bay Area” approved restaurant, executive chef Mike Ward presents a $65 3-course pairing lunch, where the 2016 Nth Degree Chardonnay might partner with a sea bass with romanesco and red curry.

Dante Robere
1200 Wetmore Rd.

Wander back from the countryside into the westside of Livermore, surrounded by bike trails, new looking residential communities and Ravenswood Historical Site. Like many of the Livermore Valley wineries, Dante Robere is the result of friends who liked boutique, family-run wineries and said to themselves, “hey, why not make our own?” Dante is Dan Rosenberg and Bob Bossi is Robere, and their three-decade friendship led to this tongue-in-cheek named winery that sounds like an elegant Bordeaux chateau, but really is a down-to-earth label for Syrah, Rhone varietals, Zinfandel, and several other grapes, sourced locally and from the Sierra foothills. If you’ve never tried Mourvèdre on its own, this is one of the smoothest examples you’re bound to encounter anywhere in the state outside of Paso Robles.

Las Positas
1828 Wetmore Rd.

There’s a good chance that there will be a wedding that just happened or will happen at Las Positas Vineyards when you visit. Generally, that’s not a good sign since manicured lawns and spectacular views tend to make wineries figure they can coast on Instagram looks and pay less attention to the wine itself. Thankfully, despite making wine with a remarkable 14 different grape varieties, Las Positas is one of the exceptions and doesn’t neglect what’s in the bottle. Red blends like the “Coccineous” with mostly Tempranillo and Syrah are the main strength at Las Positas, but you’ll also enjoy several atypical varietal offerings like an Albariño or the rare Barbera from Livermore. Here’s another catch in the spacious, clearly Tuscan-inspired space: outstanding locally made chocolates paired with certain wines that raise eyebrows but actually work, like a matcha truffle with Chardonnay and mint-chocolate chip truffle with a Tempranillo-Barbera-Nebbiolo rosé (!).

Cuda Ridge
2400 Arroyo Rd.

By now, you’ve tried more than enough wine to be convinced that the Livermore Valley is playing in the wine big leagues. However, pound for pound and sip for sip, this writer found the most impressive regional wines to be at this final spot that bypasses any splashy tasting room vibe or gimmicky wines for focusing on great, carefully built Bordeaux-style wines. Co-owner/winemaker Larry Dino still produces fewer than 3,000 cases total, highlighted by a superb Semillon with a distinct tangy melon personality; a fruit-forward and vibrant Cabernet Franc; and the valley’s finest Petit Verdot and Malbec offerings, the latter being at 12.5% alcohol, and showing calmer, brighter personality than the ubiquitous Malbec from Argentina. Occasionally Dino dabbles in “black label” non-Bordeaux wines like Sangiovese, but make no mistake, you’re here for the Bordeaux, which was the resolute inspiration for why he opened this winery a dozen years ago after learning the craft at nearby Las Positas College.

Deficiency of vitamin-D is common in older people and may lead to increased bone resorption, bone loss and impairment of muscle function. Older people are, often, encouraged to take supplements of vitamin-D to keep their bones, teeth and muscles healthy. However, contrary to this popular belief, new research has revealed that there is very little benefit in taking higher dose vitamin supplements for those over 70 years of age.

We know that older people are at increased risk of falls and fractures, which are debilitating and erode people’s self-confidence, depriving them of their independence. Vitamin-D is essential for building and maintaining strong bones and muscles. It, therefore, stands to reason that people deficient in vitamin-D are increased risk of slow recovery from falls and fractures. 

This study led by Newcastle University, published in the American Journal of Clinical Nutrition, backs previous research that has shown there is no gain for older people taking vitamin-D supplements. The study was funded by the organisation Versus Arthritis and aimed to measure the effect of vitamin-D supplementation on the change in bone mineral density (BMD). BMD is a recognised indicator of bone strength and changers in markers of bone metabolism. 

For the study, 400 people over the age of 70 years were randomly allocated to one of three doses of vitamin-D given once a month for a year. The yearly doses varied from 300µg (microgram), 600µg and 1,200µg, which is equivalent to a daily dose of 10µg, 20µg and 40µg, respectively. The researchers were surprised to find that there was no change in BMD over 12 months between the three doses. However, the study did show that doses equivalent to 40µg are safe in an older population and there was a beneficial effect on bone metabolism up to the highest dose. 

The study was led by Dr Terry Aspray, a honorary clinical senior lecturer at Newcastle University’s Institute of Cellular Medicine, UK. He says, “The results from previous studies assessing the effect of vitamin-D on bone mineral density have yielded conflicting results, and our study is a significant contribution to the current debate. While our findings do not support evidence of the benefit of high dose vitamin-D supplements, at least on bone mineral density, we do, however, identify that higher doses of the vitamin may have beneficial effects on bone metabolism and that they are safe for older people.”

Dr Aspray suggests that older people should rather focus on maintaining a healthy, balanced diet with adequate sun exposure and take regular exercise to keep their bones as strong as possible. He adds “While some may need to take vitamin D supplements, there is little benefit to taking more than 10µg a day.”

Further analysis is already underway, including research by a Newcastle University PhD student, on the effects sun exposure on vitamin-D levels in older people and the impact of vitamin-D supplements on muscle strength. There are also experts looking at the impact of genes and kidney function on vitamin-D levels and their function in the blood. 

Senior clinical policy adviser at Versus Arthritis, Benjamin Ellis, says, “Over the one year of this study, higher doses of vitamin-D neither improved measures of bone strength nor reduced falls among older people. The current guidance is still that people at risk of low vitamin D should consider taking a daily vitamin-D supplement, as should everyone during the winter months. Work is needed to implement effective strategies to prevent falls and fractures among older people, and to understand the role of medications and dietary supplements in this.”

Although this study does not conclusively rest the debate over the benefits of vitamin-D supplements in older people, it does provide some clarity on the fact that there is hardly any benefit received from ingesting such supplements. It is important to remember that one can just as easily get vitamin-D from sunlight and some natural foods like fish, few dairy products and orange juice. 

Today’s column is broadly about conditioning. I say broadly because there is no perfect exercise program. Everyone is different. We each have different objectives, challenges and capabilities, and no fixed program can accommodate all of these for everyone.

Therefore, we need to identify what it is you would like to accomplish (your objective), known constraints that limit and/or influence your conditioning options (your challenges), and what needs to happen given what you can reasonably do in moving toward your objective (your capabilities).

Your objective should be specific. Running a 5k in 30 minutes is specific. Standing up without assistance is specific. “I want to be fit” is not specific.

Several times a year, I raise the issue of training for your sport. This is aimed primarily at student athletes who are most likely to train at cross-purposes to their objective. For example, athletes training with long, slow runs when their sport entails short bursts of maximal speed.

Training should mirror the physical requirements of the sport being trained for. Long, slow runs do not mirror short bursts of maximal speed. Your training should reflect your specific objective. Going back to the two examples—running a 5k and standing without assistance—each of these objectives would have a different training focus. Training for a 5k would be (potentially) oriented toward building endurance. Whereas, standing without assistance is all about strength. A basic, specific objective will likely lean strongly toward endurance or strength. Orient your training accordingly.

Conditioning challenges are the things that adversely impact your conditioning options. It may be a physical limitation, a time constraint or an accessibility issue, among others. Consider your challenges when thinking about your objective. Is it reasonably attainable? If so, will your limitations alter how you program the steps for you to achieve your objective?

At this point, you are probably wondering, “When does he give me the workout?” I suppose I could have told you sooner, but there will be no workout. Rather, I want you to think about process.

In that regard, we’re on to your capabilities. The flip side of challenges, what can you reasonably do to move toward your objective? Reverting to our two examples, can you run 1k? No? Can you walk 1k? Then how will you build endurance in moving toward running a 5k in under 30 minutes? Can you stand with a walker? No? Can you stand with someone supporting you? How will you build strength in moving toward standing without assistance?

I recognize that most people do not (nor will they) approach conditioning in this manner. That’s fine. However, I would be remiss if I didn’t point out the benefits in having a specific, achievable plan.

So, we’ll just assume a plan is in place. Now let’s talk about plan implementation and what you can expect. START SLOWLY AND LISTEN TO YOUR BODY. That statement is in all caps because it’s today’s most important message.

A few years ago, I had a German trainer. A super-intense kung-fu guy, he was a seriously hard-core, gung-ho kind of a coach. He would bark, “Pain iz veakness leaving ze body!” He was fun to train with, but he was wrong about pain. Pain is your body’s way of saying “Stop what you are doing!” You should be able to recognize the difference between pain and soreness. Soreness is muscle inflammation that often goes away during warm-up. Pain does not lessen with use. It often gets worse. If you experience pain, stop what you are doing. Listen to your body.

Make your training progressive. This is not a political statement. Rather, as your body adapts and you feel less taxed by specific activities, you should increase your effort. This might entail a longer duration, heavier weight or a higher intensity, depending on your objective, challenges, capabilities and plan.

You may be surprised at how rapidly your body adapts. Assuming you don’t overdo your training at the outset (and cause excessive muscle soreness), you should notice some positive adaptations within a week. At four weeks the improvement is usually significant. At eight weeks your self-awareness has typically grown to the point where you can identify positive adaptations each training day.

So, that’s the gist of today’s column: Make a plan, start slow, listen to your body and adapt your plan accordingly.

Here are a couple tangential conditioning nuggets: If you’re looking to gain strength, this may help. I wrote about a study by Schoenfeld, et.al, done last year on strength training (www.ncbi.nlm.nih.gov/pubmed/30153194). The study found that strength outcomes were similar between one set (lifting to failure) and five sets. This means that, if getting stronger is the sole objective, then 13 minutes accomplishes the same outcome as 75 minutes. Physique athletes require the longer workout time frames for aesthetic purposes (hypertrophy). Read the study for details.

For conditioning, Coach Mike Boyle is one of my gurus. He was the first coach I ran across who really explained why I like interval training so much. Simply put, it works! The original research on interval training was done by Dr. Izumi Tabata, so interval training is sometimes referred to as Tabata Training.

Where Dr. Tabata exclusively tested a 30 second work/30 second rest interval, Coach Boyle utilizes real-time heart rate and the Borg Scale (rate of perceived exertion) to determine interval timing at an individual level. Specifically, through practical application, Coach Boyle has identified much wider variability in cardiac performance than previously suspected. Testing D1 Collegiate athletes, Coach Boyle found that highly trained individuals who would be expected to have similar peak rate and recovery time frames could be vastly different. This was a real “aha” moment for me.

Our interval may need to be different than everyone else’s. Coach Boyle has an extensive web presence on a number of different pages. If this interests you, I highly recommend him.

So, get to work! Consult with your healthcare professional before starting any weight loss or exercise program.

Tom Duffy is the owner of Good Sports Fitness, a wellness, fitness & athletic-conditioning business based in Babbitt, MN. Email: tom.duffy@gmx.com.

What makes this particular case study so interesting is the fact that the Property Condition Assessment (PCA) had not detected any mold in the building, nor had the construction team observed any mold as renovations began. The mold was only discovered after the new VWC had been installed. Ironically, even though the mold growth was new, the root cause of the problem could be traced back to a decision made just prior to the purchase.

The mold problem was introduced during the first renovation phase, in the first wing of the first floor. Within a week of the walls being finished with a skim coat and new VWC, mold was found growing behind the new vinyl. This was a bewildering development, as there had been no mold issues up until this point, and the construction team had followed the manufacturer’s guidelines for the drying and installation of the new finishes. The general contractor had worked with Liberty Building Forensics Group (Liberty) many times before, and didn’t hesitate to request our services, knowing that we could solve this problem quickly. Liberty understood the urgency of a hotel renovation schedule and the threat that extended room outages posed and promptly responded to the distress call by beginning an investigation.

Even though the mold growth was found behind the newly installed VWC the root cause could be traced back to a decision made just before the purchase of the hotel.

CHALLENGE

Liberty was under pressure to quickly solve the problem so that it would not progress when the construction team moved to the next floor, thereby increasing costs for the client due to unanticipated remediation efforts and extended room outages. We began by looking at the HVAC system. By examining the vertical air conditioning (VTAC) units in each of the guest rooms, we were able to trace the duct to the outdoor air intake, but then couldn’t find where the outdoor air was brought into each of the guest rooms from the exterior.

Although this hotel’s mold problem had been caused by a simple mistake, it had evolved into a complex issue through a series of events.

Through conversing with the owner and the general contractor, Liberty learned that the exterior of the building had been given a paint job by the previous owner prior to the hotel sale. In doing so, the painting contractor had painted over the old louvered screens. Though this action had been requested by the previous owner to make the building look more appealing, the screens were in fact how the outdoor air was introduced into each of the guest rooms. The paint had sealed the screens shut and altered the amount of outdoor air coming in, thus causing the vents to no longer meet the design requirements for the VTAC unit. This design change was causing the now-oversized units to short cycle, dropping the temperature very quickly without adequately dehumidifying the rooms.

The general contractor, wall-prep contractor, and vinyl contractor had carried out their usual processes of skimming the wall, allowing three days to dry, then continuing with VWC installation. Due to the increased humidity, however, the skim coat did not dry within the manufacturer’s normal recommended dry time. The typical three days recommended by the manufacturer meant under conditions where the hotel was operating at 50 percent humidity and 75℉. Instead, the hotel was now operating closer to 70 percent humidity and 75℉, making three days of dry time insufficient. As a result, the moisture from the undried skim coat was closed in by the new vinyl wall covering, creating an environment that was very conducive for mold growth.

The recent paint project had sealed the outdoor air vents to the VTACs causing toilet exhaust-induced air infiltration to enter the room and wall cavity directly and wash behind the newly installed VWC.

SOLUTION

Liberty temporarily deployed supplemental dehumidifiers to allow the construction team to continue with their three-day planned work schedule. Meanwhile, we conducted further evaluations to determine whether the blocked vents were the only issue causing the mold problem. We were able to confirm that, in fact, this change to the original design was the only causative issue. The previous owner’s decision to paint the screens rather than replace them had led to a mold problem that could have been catastrophic for this new owner if the mold had not been detected early on in the renovation process.

The options for long-term solutions that LBFG provided were quite simple: either introduce new equipment to pressurize the corridor in order to provide the proper dehumidification, or return to the original building design by fixing the vents. The new owner opted for the easier and less expensive option by fixing the exterior vents and restoring the building back to its original design.

RESULT

Although this hotel’s mold problem had been caused by a simple (though amateur) mistake, it had evolved into a complex issue through a series of events. Fortunately, due to the pre-existing relationship that the general contractor had with Liberty, we were able to get involved as soon as the mold made its appearance, and addressed the issue before it got out of control. This kept the renovation project moving forward on schedule and prevented any future mold outbreaks.

Powerlifting will keep you youthful and strong!

Ok, so we’re going to be quite honest… you cannot prevent the process of aging and it happens to all of us, every day. Many people dread the thought and it becomes a burden for many.

But…

That doesn’t mean you have to age like the rest of the population, who kind of let the process happen to them rather than being more in control. That’s right! You have a lot of control over how you age. Now, lifestyle factors, habits, and even genetics can play a big part in aging and decelerating the process can be done by making smart decisions.

Yes, some are more obvious than others but there’s one you may have never thought of and that is… Powerlifting! Yes, powerlifting is a smart decision because it will allow you to experience the fountain of youth even as you age because the benefits are outstanding.

Let’s delve further into how powerlifting can slow aging by first discussing the process of aging…

What Happens When We Age?

So many things happen when we age. In fact, it affects everything in the body including bones, joints, memory, hormones, muscles, cardiovascular system, digestion, skin etc. (1)

Basically, the entire body and functions are affected by aging.

How does aging affect the body?

Heart – As far as the cardiovascular system is concerned, the blood vessels and arteries start to stiffen and it becomes increasingly hard for blood to make its way through. So this causes the heart to have to work harder, which is not good because blood pressure issues and heart complications become more of a risk. (1)

Muscles, bones, and joints – It’s no secret that testosterone levels start to diminish and muscles start to atrophy. Bones start to lose density; which makes someone more susceptible to fractures and Osteoporosis (Bone disease). Bones are a live tissue and when we age, the regeneration of new tissue cannot keep up with tissue loss. (2)

Loss of joint mobility occurs in the elderly because the cartilage and synovial fluid which protects bones from rubbing together have begun to deteriorate.

Metabolism – The slowing of the metabolism is a natural process which occurs as we age, and it causes weight gain. The Basal Metabolic Rate decreases and therefore the body does not burn through calories as quickly anymore.

It has actually been shown that muscle loss due to aging is directly related to the decrease in BMR. Why? Well, muscle is a fat burning machine! In fact, 10 pounds of muscle burns 50 calories in a day, whereas 10 pounds of fat burns just 20. (3)(4)

This is why it’s important to do more cardio and strength training because aging can often be a sedentary lifestyle in contrast to the earlier years of someone’s life. (5)

Memory – This is a pretty normal result of aging. The good thing is memory loss and forgetfulness does not always mean a serious problem (It’s pretty typical in fact). But weight training has been proven to improve memory in people with cognitive decline cases which can lead to dementia. (6)

Memory and cognitive functioning are just as important as physical health.

Digestive System – Constipation, GERDS, medications, inactivity, lack of fluid, diverticulosis… all of these can affect how the digestive system functions and age is a big factor. This is why it’s important to address these issues by seeing a Doctor first and foremost but being active (Weight training and cardio) and making some serious lifestyle changes can make a big difference.

Hormones – Testosterone levels decline as you age but are synthetic (Hormone replacement therapy) compounds the answer? It seems that GH administration is not necessarily an effective solution for the aging man. However, proper diet and a good exercise program is a great option always and can help tremendously. (7)(8)

Now, obviously, everyone’s situation is different but implementing a good strength training routine is a preferred action to take rather than relying on prescriptions.

Alright, now that we know how aging affects the physical body, we can talk about the effectiveness of powerlifting on the aging process.

What is Powerlifting?

Powerlifting involves utilizing compound movements like squat, bench press and deadlift to maximize muscular strength (It’s also great for building lean muscle mass). The great thing about compound movements is they work for more than one muscle group at once, improve metabolic conditioning and they allow the lifter to lift a maximal amount of weight (Necessary for maximum strength and muscle growth).

Now, the typical rep range for powerlifting is about 1-6 reps which are perfect for getting as strong as possible. So the level of exertion required to perform the lift will generally be pretty challenging (Compared to a hypertrophy-focused routine).

Powerlifting is a sport and it’s also a weightlifting activity for a large number of your average gym-goer population.

Why Do Older People Need to Strength Train?

Let’s briefly discuss the aging population. By 2030, all baby boomers will be 65 and older. Now, by 2035, the population of 65+ will exceed the number of children in the U.S. for the first time in history. (9)

So you can see just how important fitness is for the aging population (It’s crucial).

As a society, we’ve accepted that the older population of people is not as active as the younger generation. However, this is detrimental thinking. We should be prioritizing the encouragement of activity in the elderly because the rates of illness are becoming quite alarming.

It’s a fact that physical activity prevents chronic disease and the best part about it is it’s free. (10)

So How Does Powerlifting Slow the Aging process?

Well, we all know how important it is to have a healthy heart, strong bones and good mental health. Powerlifting is perfect for all three since it releases endorphins, elevates heart rate and improves bone density.

Study on body composition effectiveness and benefits

A study has shown 10 weeks of powerlifting increases Resting Metabolic Rate by 7%, lean weight by 1.4kg and reduce fat by 1.8kg. Since it increases the Resting Metabolic rate, this means less fat gains from inactivity or excessive food consumption (Still no excuse to overeat).

Besides the aesthetic benefits, powerlifting also offers movement control, improved self-esteem, physical performance, functional independence, and even cognitive abilities. The great thing is powerlifting can prevent lower back pain and muscular imbalances which are a big benefit. (11)

Self-esteem and sports performance benefits

We all want to have self-esteem because feeling good about ourselves is important for our mental health. Well, powerlifting is amazing for increasing confidence in an individual because the bodily changes play a big factor. Looking at yourself in the mirror and seeing muscle gains and fat loss does a lot for the way you feel about yourself.

If you play sports, powerlifting will increase your strength and coordination necessary to perform at a competitive level. Every athlete should and usually does utilize weight lifting of some sort to improve physical performance. Speed, power, stabilization, explosiveness, and balance are some of the performance benefits you’ll experience with a good powerlifting routine.

A lot of the elderly population use walkers and canes to get around but keeping up with a training program can promote functional independence and a lack of bent over posture we see a lot in older people.

What more could an aging individual ask for? It seems powerlifting offers everything but it sure does offer a lot regarding the physical and mental benefits.

Powerlifting for Longevity

Since we need to be able to walk, move around, and just perform day-to-day tasks, we need to have the physical strength and mobility to do so. Well, powerlifting allows for continuing mobility through the joints as we age, and strong bones mean a decreased risk for injury.

So keeping your physical structure strong and mobile through powerlifting is a must.

Where to Start?

There are groups and organizations who teach the process of powerlifting and/or the internet can be your best friend if you know what you’re doing and do your homework. Preferably though, you’ll have some coaching from a professional to assure optimal safety. This is the most important thing if you want longevity and long-lasting benefits.

Never start with heavy weights and also be willing to educate yourself in the process. It’s crucial to warm up properly, use proper form and progress in your lifts slowly.

Consistency is key!

Who Should Try Powerlifting?

Anyone who is physically healthy can begin a powerlifting program as long as form and technique are never compromised for the amount of weight being lifted.

Powerlifting Effectively Slows the Aging Process

OK, so we hope you’re convinced of just how powerful and effective powerlifting is. Incorporating a regular routine into your lifestyle will go a long way in keeping you as youthful as possible throughout the process of aging.

Of course, the process of aging is inevitable (Darn you Peter Pan) but it doesn’t have to be a bad thing!

In fact, it can be as enjoyable as you make it but remember the decisions and habits we form makes all the difference in our ability to live a long, happy, and healthy life. That is why you should definitely consider a powerlifting program to keep aging away for as long as possible!