Boost Your Bone Health and Strength with Impact Training at Feels Pilates

At Feels Pilates, we believe in the power of movement to not only strengthen your body but also support your overall health, including bone density. If you’re looking to improve your bone health, you might be surprised to learn that impact training is one of the most effective ways to do so. In this post, we’ll dive into the benefits of impact training, how it strengthens bones, and how Reformer Pilates can be an excellent tool for both building strength and recovering from injury.

Why Bone Density Matters

As we age, especially for women, bone density naturally decreases. This process starts around the age of 30 and accelerates as we go through menopause. Unfortunately, weakened bones, particularly in women over 50, increase the risk of fractures and conditions like osteoporosis. In fact, about 1 in 2 women over the age of 50 will suffer a bone fracture due to this condition.

Maintaining strong bones is crucial, and impact training is one of the most effective methods to prevent bone density loss. It stimulates bone-building cells, encouraging bones to become denser and stronger over time. This is why strength training and resistance training are vital in preserving bone health as we age.

The Role of Impact Training in Bone Health

Impact training involves exercises that apply force or load on your bones, which helps stimulate bone growth. Research has shown that high-impact activities, like jumping or running, are particularly beneficial for increasing bone density. These activities apply mechanical stress to the bones, signalling them to become stronger and more resilient.

The great news is that Reformer Pilates can be a fantastic way to incorporate impact training into your fitness routine. While Pilates is often associated with low-impact movements, the Reformer can also be used in high-impact ways, making it a versatile tool for strengthening bones and muscles.

How Reformer Pilates Supports Bone Health and Strength

The Reformer is a piece of equipment that allows for a wide range of movements, from low-impact stretches, to resistance training, to high-impact exercises. For those looking to improve bone density, there are specific exercises that can apply the right kind of impact to stimulate bone growth.

Here’s how Reformer Pilates supports your bone health and overall fitness:

1. High-Impact Movements: While traditionally associated with low-impact training, the Reformer can also be used for high-impact exercises. For example, jumping exercises, such as jumpboard work, create the necessary mechanical load on bones to improve bone density. These high-impact movements can help build stronger bones, particularly in the legs, hips, and spine, reducing the risk of osteoporosis.
2. Resistance Training: The Reformer also provides excellent resistance training through its adjustable springs. This resistance is crucial for building muscle strength, which supports and protects your bones. Strong muscles help absorb the shock and stress from impact movements, preventing potential injury and improving bone health.
3. Circuit HIIT Classes: For those who want to take their impact training to the next level, our Circuit HIIT classes are a fantastic option. These classes incorporate jumping and occasionally jumpboards, providing an intense, high-impact workout that stimulates bone growth and strengthens muscles. The combination of fast-paced exercises and jumping movements increases the intensity of the impact training, which is essential for building bone density, boosting metabolism, and improving cardiovascular health.
4. Low-Impact Recovery: If you’re recovering from an injury or have concerns about high-impact exercises, the Reformer offers a way to reduce strain on the body while still performing effective movements. Our expert instructors can guide you with the right spring loading and modifications if necessary.
5. Core Strength and Alignment: Reformer Pilates is great for strengthening your core, improving posture, and achieving better body alignment. This is important because poor posture or muscle imbalances can lead to increased stress on bones and joints. By using the Reformer to build a strong core, you’ll help support your bones and reduce the likelihood of issues as you age.

Strengthening Bones with Pilates

At Feels Pilates, we’re dedicated to helping you achieve your fitness goals, whether you’re looking to increase muscle strength, improve bone density, increase flexibility, or recover from an injury. Our experienced instructors can guide you through a variety of exercises designed to improve your bone health, build strength, and keep you feeling your best.

Maintaining strong bones is crucial as we age, and impact training plays a vital role in preserving bone density and preventing osteoporosis. With the Reformer, you can engage in high-impact movements, like jumping, that stimulate bone growth and strength, while still offering a safe, controlled environment for recovery. Here at Feels Pilates we can support you every step of the way.

Ready to improve your bone health and strength? Join us at Feels Pilates and experience the many benefits of impact training for yourself. Your bones will thank you!