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74:: The forgotten essential in your exercise handbag... Jump Training!
Manage episode 505159630 series 3635226
Jump training isn’t just for athletes — it’s a crucial exercise for women of all ages to build bone mineral density, prevent falls, and protect against injury. In this episode, we dive into why jump training should be an essential part of your exercise handbag, especially for women.
We cover:
- Why women are at higher risk for bone loss and osteoporosis
- How jump training improves bone mineral density (BMD) in adolescents, premenopausal, and postmenopausal women
- How oral contraceptives can affect peak bone mass and how jump training helps
- Different types of jump training for all fitness levels: squat jumps, split jumps, box jumps, lateral hops, and more
- How to safely progress your jump training program for strength, tendon health, and fall prevention
Whether you’re a runner, Pilates lover, yoga sculpt fan, or home workout queen, jump training can be adapted to fit your style — and it’s one of the most effective ways to protect your bones, joints, and overall musculoskeletal health.
Perfect for: women’s fitness, jump training for women, bone health, osteoporosis prevention, plyometrics, exercise for longevity, and women’s strength training.
Tune in to learn how to safely add jump training to your weekly routine and take your exercise handbag to the next level!
Research mentioned:
Jump Training in premenopausal women:
https://www.medsciencegroup.us/articles/ASMP-7-114.php
The benefits of jump-training in girls taking oral contraceptives:
https://www.tandfonline.com/doi/abs/10.1080/02640414.2015.1048520
The benefits of jump training for pre-menopausal women:
https://link.springer.com/article/10.1007/s40279-014-0220-8
The benefits of jump training for college women:
https://journals.physiology.org/doi/full/10.1152/japplphysiol.00666.2005
On adolescent girls:
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00:00- 00:50 Intro
00:51- 01:31 Introduction to Exercise Handbag Essentials
01:32- 02:24 Understanding Jump Training
02:25- 05:45 Physiology and Bone Health
05:46- 09:08 Implementing Jump Training Safely
09:09- 09:32 Ad Break
09:33- 10:32 Benefits of Jump Training
10:33- 15:12 Practical Tips for Jump Training
15:13- 17:18 Conclusion and Next Steps
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