Weight-bearing exercise is any activity that is performed in a standing position. This body plane forces a participant to control one's own body mass against gravity. As a result, weight-bearing movements burn more calories than their non-weight-bearing (seated) counterparts. There are weight-assisted movements for cardio, resistance and balance. This position results in many internal and external health benefits.
Benefits
Weight-bearing exercise is the kind of movement that will build bone mass while non-weight bearing activities won't. Older adults, especially women, should look to walking or the stairmaster as their means of aerobic activity.
Weight-assisted exercise expends (burns) much more energy than sitting exercises. This is because standing requires the body to control its own body mass against gravity, resulting in more calories burned.
You can perform a weight-bearing aerobic activity without the use of equipment. If you don't have the money to buy a treadmill or the space to hold an elliptical, you can still do cardio training.
Cardio
A treadmill is a weight-assisted machine that runs on an electric motor with the platform moving on a conveyor belt. A participant can walk or run while the belt moves to the rear at a controlled speed. Treadmills offer better shock absorption than walking or running outdoors.
A stairmaster is a weight-bearing device that simulates moving up revolving stairs. Stairmasters have a low impact on the lower limbs. These machines should only be used by experienced exercisers.
An elliptical trainer (cross-trainer) is a standing machine that offers an adjustable model of sloping roller ramps. These slopes provide varying demand on the lower extremity. Most cross-trainers have an upper body/lower body movement combination. This creates a greater heart rate response.
Resistance
Weight-bearing strength activity can be performed with either free weights or functional equipment (thera bands, medicine balls). These devices allow the body to stand while bringing about any free motion. Sample weight-bearing exercises are squats (thighs, buttocks), lunges (most of lower body), bent over rows (back), overhead presses (shoulders, triceps) and barbell bicep curls (arms). Medicine balls and thera bands give you a chance to work on functional maneuvers, such as trunk rotation (trunk turns) and shoulder mobility.
Balance
Single leg stance is an effective exercise to increase balance and stability in a standing position. The basis of the activity is placing all of your weight on one leg with the other leg off the ground. You will then hold that position for a designated number of seconds. Supporting yourself on one leg makes support on two legs much easier by comparison.
Another weight-bearing balance device is a dyna disc, a balance cushion that creates instability. You can use two dyna discs and work on bilateral (both limbs) standing balance. You can progress this exercise by involving a ball pass or upper body mobility (reach down and touch the lower leg).
Stretching
It is important to stretch muscles that assist in supporting your body mass. Stretching in a weight-bearing position forces you to use immovable objects (walls, tables) to brace yourself on. The hip flexors (front top of thigh), quadriceps (front middle of thigh) and gastrocnemious (upper calf) can all be stretched standing up.
References
- "Weight-Bearing Workouts for Women: Exercises for Sculpting, Strenghtening and Toning"; Yolande Green; 2003
- "Functional Training for Sports"; Micheal Boyle; 2003
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