Weight-bearing exercise stimulates tissue growth in bone and muscles, strengthening the body’s structure. A stronger skeleton reduces the risk of osteoporosis, arthritic joint pain and other bone conditions.

Also known as resistance training, weight-bearing exercise can be any activity that involves carrying, lifting or pushing a heavy object.  Walking is considered to be weight bearing, as muscles and the skeleton support body weight.  You do not need to pump iron to benefit from this form of exercise.

What does weight-bearing exercise do to the body?

After the age of 30, bone and muscle mass start a natural decline.  This reduction in body strength continues until we die, but weight-bearing exercise can significantly slow this process.  By following a programme of exercise aimed at the muscles and bones, they will stay strong for many years to come.

Basal metabolic rate (BMR) is the rate at which the body burns calories at rest.  This also begins to decline from the age of 30  meaning we burn calories less efficiently as we age.

One pound of muscle requires approximately 35 calories per day, whereas one pound of fat needs only 1 or 2.

Weight-bearing exercise raises BMR by increasing the amount of metabolically active tissue  i.e. muscle.  Frequent physical activity or exercise can reverse the decline in BMR, assisting with weight maintenance and fat loss by burning excess calories  warding off conditions such as high blood pressure and diabetes. 

Differences in weight or resistance used, frequency and type of exercise will have an effect on the body.  To increase muscle size, heavy weights must be used.  Lighter weights tone the muscles and increase density without significantly changing their size.

The changes that weight-bearing exercises produce can be seen in as little as 3 months, but initial gains in muscle strength appear in the first weeks of training, without a noticeable change in muscle size.

Depending on the intensity, weight-bearing activities can burn between 300 and 800 calories per hour.

What activities are classed as weight-bearing exercise?

Gym-based exercise usually involves the use of resistance machines, which are specifically designed for this type of exercise.  The machines make you move in such a way that individual muscles can be targeted using a pre-set weight, which can be changed to suit the individual.  Free weights, such as dumb bells, are used in much the same way.

Walking, jogging, DIY and gardening  in fact, most activities  are weight bearing to some degree.  Carrying the shopping home rather than driving is a brilliant way to strengthen muscles whilst improving cardiovascular fitness.

Many people use strap-on wrist or ankle weights whilst walking, to combine different types of exercise.

Gym-based weight training is the most common weight-bearing activity, but with the advent of cheaper equipment such as resistance machines, free weights, exercise balls and bands, you do not have to be a member of a gym or health club to benefit.

Joint and muscle problems should not be a reason to avoid weight-bearing activity.  Correct exercises may actually assist in treatment and prevention of a range of conditions.  Ask your doctor or qualified fitness instructor for further advice.

Things to be aware of

Any form of activity that is not carried out safely may result in injury.  Where possible, make sure that muscles are warmed up prior to commencing any activity.  If you are in the gym, do around 10 minutes of cardiovascular exercise before using other equipment.

Always work at a level that suits you  do not try and match other people.  You should always be able to complete what you are doing  even if it becomes harder at the end of a session.

Start with a low weight and build up gradually. 

Slow and controlled exercise is safer and more effective than erratic, jerky movements.

If using resistance machines or free weights, work different parts of the body on different days to gain all-round benefits.  This not only allows muscle groups to recover, but reduces the risk of injury.

Muscle weighs more than fat, so it is possible to become slightly heavier if you follow a regular weight-bearing exercise programme.  Your body benefits by having more muscle than fat, so in these circumstances, a better indication of how you are shaping up is waist measurement or clothing size.  You should not be put off the idea of doing weight-bearing exercise because of possible weight gain, due to the metabolic differences between muscle and fat.

02/06/2009