Calcium loss through sweat

[Thorn]

Yep...I think there is something healthy to the triathlon suggestion. After my DH read an article that said that an otherwise healthy young female cyclist was tested with a bone density of an 60 year old, I started to question my cycling, too.

Prior to finding bicycling again, we did a lot of walking and hiking. But, walking isn't aerobic enough anymore. Also, DH (he is a voracious reader) found an article that claimed walking by itself may not be enough--it is the stress of and variety of the exercise that builds bone mass. This is the same reason they say to peroidically change your weight routines if you're trying for bone density. Some articles were recommending weight vests for walking to increase the stress.

For me, besides putting more calcium in my diet, I've realized I guess I have to put some running into my routine. I don't want to give up riding (I so prefer it) so I'm planning on adding a "brick" as the triathlon gals call it to shorter rides. That is, after i come back, adding a short, 1 mile run. One mile seems to be a minimum that is often suggested, but I remember what those runs after rides felt like--uuufff....that should be a stress.

If anyone has some good solid references/recommendations on this, I'd love to read them. It seems like the issue of hormone replacement therapy that we are the generation that will be experimented on.

[NJ Jess]

Yes, I know it sounds strange, but it works. As does simply jumping 10 times appr 4 times per day. Reason: a bodies mechanism that tells the body to build stronger bones are its GROWTH PLATES. They are the special bone cells located in the center of the femur (between the knee and hip joint).

When a person runs, jumps, lifts weights,..their femur "feels" the amount of stress its under. If the stress is high, frequent, intense,....your growth plates tell the bone cells to increase intake of Calcium, Phos, Vit D, Mg, and boron. The average American diet does not have enough nutrients to sustain a highly athletic person. Poor soil and highly processed foods greatly reduce nutrient content of foods also.

Suggestion:
Jump up and down with your body weight 10 times 4 times per day. (if you are heavy, do this in the pool..water waist deep. Practice proper jumping form,....believe it or not,....I bet your body forgot how to do this,..really.)

Suggestion:
Continue to take Multivitamins,...and a MULTIMINERAL,...but not at the same time. I take my vitamins with breakfast. I take a multimineral and a TRACE mineral supplement with dinner. Minerals for bones are best taken before rest /Bed. They help you sleep, eliminate restless leg syndrome, cramps, and actually build more bone structure at night. (Do you remember,...your kids growing pains at night?)

Suggestion:
Drink chocolate milk after you exercise to increase glucogen stores and nutrients. During exercise, I have a water bottle with 1/2 cup Vit D fortified Orange juice, 1/2 tsp sea salt, 1 TBsp POWDERED gatorade, 2 TBsp lemonjuice. Please pass this info to your heavy sweater friend. He your greatly benefit by also having one can of regular soup the day before he rides. Under intense exercise, the body dumps sodium in the first hour and a half. After that, the body tries to conserve it's sodium for proper heart function. Therefore the body tries to "stop" you from moving by cramping. If you truely ride hard, drink fluids the prior 2 days of the ride and have some sodium. Then have a 1/2 tsp in your waterbottle mix to replenish for my endurance/epic rides.

Good Luck, God Bless

[Offthegrid]

You could also use nuun as an electrolyte replacement. It has some calcium in it along with other minerals.

I plan to use this as soon as it gets warmer than 30 degrees because I sweat a LOT.

[mimitabby]

Hey NJ, thanks I will start jumping! great idea!

[Ann G]

Thanks for the jump rope idea. I've also read that chocolate milk is a good high-calcium energy drink, besides being tasty, so I'm going to add that to my daily routine.

[KnottedYet]

When I was a kid I jump-roped all the time! Now just jumping 10 times in a row is tough. Jeeez!!!

Knot-needs-a-grown-up-jumprope

[KnottedYet]

When I was a kid I jump-roped all the time! Now just jumping 10 times in a row is tough. Jeeez!!!

Knot-needs-a-grown-up-jumprope

Jumping form: be sure to keep your knees apart. don't let them collapse inward!