Comments on: Squat Jumps

By: Richard Martin

Richard Martin — Sun, 25 Oct 2020 14:52:00 +0000

Hi Yoirlen. Margaret is unable to provide medical advice without an assessment. I suggest you check out her program, Exercise for Better Bones, for general guidance or consider an online coaching consultation. You should also consider consulting with a Physical Therapist closer to home. Thanks.

http://melioguide.com/products/books/

http://melioguide.com/services/phone-or-online-consultation/

By: Yoirlen Fernandez

Yoirlen Fernandez — Sun, 25 Oct 2020 13:59:05 +0000

Hi Margaret!!
I’m 47 years old woman, 4 foot and 10 inches. I weigh 90 pounds and going through menopause’s I recently was diagnosed with osteoporosis. My lumbar Spine bone density test showed the following: T-score -3.4 and Z-score -2.8.
My left hip showed T-score -2.8 and Z-score -2.6.
I am trying to find out what exercises I can do that will strengthen my spine and hopefully not loose more bone density. I’m nit sure if I can do weights that will help my spine. In addition, I watch your video about the jumping study. I thought that jumping could help with my hips but not sure if that would affect my spine negatively. I’m not exactly sure what I can do as far as weights and exercise to help my spine.

Thank you,

Y. Fernandez

By: Doreen Child

Doreen Child — Sun, 31 May 2020 21:05:35 +0000

Hi Margaret,
I have been working through your Melioguide program, and am now at the elite level, hoping my form is what it should be????. I do have a mirror, which helps. I have a question regarding the squats. I have been doing 5 sets of 10 double leg squat jumps ( with a 10lb weighted belt) most days in addition to the three day weight program, but would it be better to be doing the squat jumps instead? Are they more effective at building bone density and quality than the double leg squat jumps off the stool? Also, I have noticed that when I land, I can choose to land fully flat footed, or more on the ball of my foot first, followed by the heel. Which is the better way to land?
As well, I had read somewhere that there should be a lapse of 15 seconds between each jump. Is this correct?
Thankyou for all the information and videos that you have provided. I am now doing your aerobic video on the days I am not doing weights as well, and it’s great!
Doreen Child

By: Margaret Martin

Margaret Martin — Tue, 22 Jan 2019 13:24:19 +0000

In reply to Cheryl.

Hi Cheryl,
Remember that when it comes to exercises and bones it can be a little frustrating. Bone density os only one aspect of reducing your fracture risk. Bone quality is as if not more important! Studies have shown individuals with fractures but having only slightly osteopenic scores while those with osteoporotic scores not fracturing. The difference lies in the bone quality!
Exercise plays a bigger role in the quality of your bones than the density.
As for the getting back to into using your weighted vest I would start light and gradually build up as I describe:
http://melioguide.com/osteoporosis-exercise-equipment/hypervest-weight-vest/
For more tips you can go to the link below. It is a lengthy blog and so you might want to go to section 4 that will address your question.
http://melioguide.com/osteoporosis-exercise-equipment/best-weighted-vest-for-osteoporosis/#wv-tips
Everyday makes a difference. Just take it one day at a time.
All the best,
Margaret

By: Cheryl

Cheryl — Tue, 15 Jan 2019 15:50:12 +0000

I have a hyperwear vest that I stopped using because my dexa scans didn’t improve. How do I start and progress with this. I know to start at the upper back. Have been doing your exercises for a few months and the yoga exercises recommended. Thanks for all your help. Have several books too. Will add jumps today.