|
|
HEALTH AND FITNESS: TLC FOR YOUR BONES
Katharine McCoy
July 17, 2009
|
|
|
|
 |
|
|
Cycling is great for your health. It works your heart, burns mega-calories and strengthens your muscles, but it may not be the best sport for your bones. We all know that crashing in the midst of a pack ride is bad for your bones, just ask Lance or the many other cyclist who have at lease one broken collarbone, but could cycling being bad for your bones even if you don’t crash? Recent studies have shown that competitive cyclist tend to have lower bone mass than other competitive athletes. Although, further research in being done to find out exactly why, it would be smart for serious cyclist to pay attention to their bones. What can you do?
1. Ask for a bone scan to see if you are at risk: Your doctor may not think to do a bone scan especially if you are a young, active male. But since low-bone mass has even been seen in younger cyclist it is a good idea to get one anyway. Females, who are already at risk for bone loss, need to be especially concerned and should make sure that there bone mass is evaluated.
2. Cross-train: Weight bearing exercises and bone jarring exercises are known to build bone mass. Cycling puts less pressure on your bones which is great for your joints but may be contributing to the low-bone mass. Weight training and Plyometric Drills (jumping exercises) are know to increase bone mass as well as help improve your overall conditioning.
3. Watch the calories: little is not always better. Very low-calorie diets are often low in minerals that your bones need. If your body is not getting the nutrients it needs it may pull the minerals from your bones. Dairy foods and other foods that are high in calcium are essential to building better bones. Don’t rely on supplements alone. Nutrients derived from real food are better at building bone mass.
4. Drink up: One study showed that cyclist who consumed a high calcium drink during their ride had higher levels of calcium available in their blood after the ride than those who consumed tap-water. When you sweat you lose a lot of calcium. Maintaining calcium in your blood stream may allow for your body to not have to take calcium out of your bones. Chocolate milk has been shown to be a great post work-out beverage. It has a great ratio of carbohydrates, protein, fat, calcium and if fortified vitamin-D. Consider sipping this rather than a sports marketed beverage after a ride to keep your bones strong.
|
|
|
|
|
|
|
|
|
|
|
|