Shownotes
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
Transcripts
This next essential that you should
have in your exercise handbag is
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definitely one you don't hear as
often, but it's super important as
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women to include this essential in
your exercise handbag, no matter the
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style of handbag that you prefer.
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So let's dive in.
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Welcome back to Wellness, fix the Pod.
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I'm your host, Dr.
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Kelsey Vic, a board certified
orthopedic doctor, physical therapy,
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and a pelvic floor physical therapist.
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and throughout the month of
September, we are diving into what
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I'm calling the exercise handbag.
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We all have different styles of
handbags that we like, but usually
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the essentials stay the same.
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The same can be said about
our exercise routines.
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No matter if you like Pilates or bar
or strength training or running, the
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foundations across the board should be
the same, especially for us as women.
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So last week we covered high intensity
interval training and sprint interval
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training, and then this week we will
cover the often forgotten jump training.
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And you might be thinking,
jump training Kelsey.
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What even is jump training?
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It's as simple as it sounds really.
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It's jumping, it's loading your
body, your musculoskeletal system
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with extra than your body weight
with more ballistic movements that.
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Increase the amount of load that you're
placing on your musculoskeletal structure,
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your joints, your muscles, your bones,
your ligaments, your tendons, all of it.
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It is all affected in a beneficial way
with jump training and is especially
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important for us to include as women.
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So a little backstory that we've
mentioned on the podcast before,
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but if it's your first time joining
us, I wanna make sure that we have
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A little bit of a physiology lesson for
when we start to talk about some of the
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benefits of jump training on our system.
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so as we age, no matter if you're
male or female, we start to lose bone
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mineral density as we age, where bone
breakdown, outpaces bone formation.
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And this is especially
the case with women.
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Women are at a higher risk for
developing osteopenia, which is basically
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weaker bones, and the prerequisite
or the one that comes before.
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Osteoporosis, which is a lot of the
time what you hear about in older
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individuals and what increases the
likelihood of fractures within the bone.
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So osteoporosis is the more advanced
stage of that bone breakdown that
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starts to be extra concerning.
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And as women, we have a higher
risk of developing both.
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So it's this.
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Imbalance, let's say that we're
constantly fighting against as we age,
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oftentimes after the age of about 30.
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It happens pretty young where
we start to see some of the
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slowdown of that bone formation.
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And this process affects
women more than men.
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So it's super duper important for us as
women to load those bones And provide
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sufficient stimulus to our bones so that
we can build bone in our younger years,
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our adolescent and young adult years.
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And then also work against the
natural physiologic process
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of bone breakdown as we age.
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And there are studies that show through
purposeful stimulus, whether that is
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jump training or another essential in
our handbag that we'll talk about later
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in the month, we can actually work to
combat some of that bone breakdown.
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So there are a few cutoffs and diagnoses
that you might've heard before.
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The first one being osteopenia and
osteopenia is pretty much the midpoint
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between healthy bones and fragile bones.
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It's where bones are below average
bone mineral density for your age.
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So it's like that yellow flag,
that warning that, hey, we might
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need to figure something out
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In order to help slow down
the bone breakdown that's
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happening within our bodies.
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osteoporosis is the more advanced
stage of bone loss, and it's where
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bones are actually porous, fragile,
and more likely to fracture.
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The Bone Health and Osteoporosis
Foundation reports that up to 50% of
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women and 25% of men over the age of 50
will break a bone due to osteoporosis.
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So it's very serious and something that
in our younger years a lot of people
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don't know about and don't know how to
positively build that foundation of bone
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marral density so it is something to
watch out for no matter if you're male or
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female, but especially if you are a female
because the max amount of bone mineral
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density the foundation for our bones,
the strength of our bones is developed
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in those adolescent, teen 20 years.
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So it's super duper important that
we build that foundation in our
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younger years so that when we're
older and our bone breakdown is
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naturally outpacing our bone formation.
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We have this greater foundation to stand
on . And by knowing what stimuli can
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positively affect bone mineral density,
we can start to work against that natural
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bone breakdown that happens as we age.
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So there are a few things that
affect bone mineral density,
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some that are in our control and
some that are out of our control.
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Things like age, biological sex,
race, genetics, loading, stress,
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strain, and diet, all affect our
bone mineral density, which is
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basically the strength of our bones.
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A few of these things are under our
control, and again, a few of them aren't.
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Most notably the ones
that are in our control.
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Loading velocity, stress strain placed
on the bone, and then also our diet.
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So how can we actually strengthen our
bones to build that solid foundation?
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In our teens, twenties, thirties,
this is the time where we
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can optimize that foundation.
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And really honestly, in our
adolescence, up to 40% of our bone
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marrow density is formed by puberty.
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So there's a sharp.
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Increase in our younger years, and then
it starts to plateau off to where in our
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later years we're fighting against this
decline and we really wanna make sure
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that we build up the strength of our
bones early on so that we can reduce the
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slope of that decline and maintain some
of that bone marrow density as we age.
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So how do we strengthen our bones?
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Bones respond to mechanical load
in multiple directions similar to
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how you think about muscles, right?
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When we stress a muscle, it starts to send
reinforcements in order to build up that
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muscle, to be able to tolerate that load.
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The next time.
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Muscles pull on bones, so the
same thing happens to our bones.
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Bones start to respond to that
mechanical load, that stress and strain
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in a lot of different directions.
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So in a similar way that our body's queued
to build muscle in areas during training,
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our bones are also queued to build more
bones in areas that we load And that
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load can come through strength training
or through something like jump training.
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And jump training is almost
like bone building on steroids a
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little bit, especially as we age.
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And as a side note, muscles pull on bones.
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So anytime we load the muscles,
we are also loading the bones.
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The important thing for both
loading the muscles and the bones
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is that we do it in a safe way.
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Jump training sounds super
scary, especially for people who
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aren't used to doing jump rope
and squat jumps or box jumps.
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It can be super scary and it can.
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Introduce us to injury if our bodies
aren't prepped and primed for it.
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So a lot of the studies that say
how beneficial jump training is
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actually start with the Foundational
Strength Training program to help
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the body build that foundation for
when the researchers decided to add
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that jump training into the program.
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So I cannot overstate the importance
of having a good foundation to.
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Build upon when we're talking about jump
training, we don't wanna start off just
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jumping and just loading our joints, our
muscles, our tendons, our bones, in such
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an extreme high velocity way, because that
will only introduce injury that much more.
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We wanna do it in a
safe and effective way.
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Okay.
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Along a similar line, jump training
is effective at all stages of the
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lifespan, but that doesn't mean that
as a young athlete, we're gonna be
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doing the same jump training as I
give some of my 80-year-old patients.
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It can be titrated or altered or modified
to fit the musculoskeletal system and the
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physiology of the person in front of us.
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So make sure you take into account your
current physiologic musculoskeletal
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health before we start adding
jump training that is way above
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your threshold for improvement.
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So we wanna hit that sweet spot, one
that is below the threshold for injury,
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but above the threshold for maintenance.
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Bone mineral density peaks at or before
about 30 years old, which is a lot
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younger than a lot of people think.
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And so it's important that we include
jump training before to help build
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that foundation, but then also well
after into our eighties, so that we
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can use that stimulus on steroids,
that jump training in order to
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positively affect our bone health.
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So some of the benefits of jump training
we have, of course improved bone
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mineral density with jump training.
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it's almost like the secret sauce for
improving our bone density on steroids.
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It's also effective for all
ages throughout the lifespan.
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It's fall risk protection and
it's injury risk protection.
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As a physical therapist, it's also
super important for tendon health.
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It's also been shown to improve
bone marrow density in women
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who are on oral contraceptives.
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Certain oral contraceptives depending on
the type of oral contraceptive, the age
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that you're taking, them at the length
of time that you've been taking them.
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have a risk of decreasing the rate of bone
formation in peak bone formation years.
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A lot of the time, young girls,
adolescents, teens, 20 year olds
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are put on oral contraceptives, and
those are peak bone formation years.
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So jump training can help combat
some of the effects of the
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decrease in bone marrow density,
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and there's also improved bone
marrow density in adolescents who
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start a jump training program.
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Again, building that foundation is so
important, especially in younger girls.
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So now that we've talked all about
jump training, how can you actually
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incorporate it into your exercise handbag?
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First things first.
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Have a great strength training foundation
jumping, just like high intensity interval
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training and sprint interval training.
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puts your musculoskeletal system at risk
if you don't have the proper foundations,
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which is why I like to mention a
strength training foundation first.
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Don't start off with the
highest jump, single legwork.
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Start bilateral, start a little easy.
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Start a little lighter than what
you think your body can tolerate
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and then build up from there.
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It's okay to ease into it.
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One study on perimenopausal women
performed a foundational strength
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training program first, then add in
bilateral, which is like double leg
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squat, jump training, then unilateral,
so think split squat, split jumps.
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Lunge jumps, whatever you wanna call 'em.
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Then increased height and direction,
that's the important thing too.
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Bone responds to multi-directional
mechanical loads, so eventually we
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want to build up to be able to tolerate
more directions and quicker speeds,
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more weight, more height, unilateral,
bilateral, all the different variations.
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So it's important to build.
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We don't wanna start at the hardest
jump first and expect our body to adapt.
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Let's truly build up.
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So how should we implement it
in our own exercise handbags.
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A study in college females
showed that bone mineral density
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improved with 10 vertical jumps.
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So that's just thinking like straight
up, jumping as high as you can, double
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leg three times a week with eight to
12 seconds for each interval and that.
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Protocol improved bone mineral density at
the lumbar spine in the hips, which are
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the areas that are typically analyzed when
talking about osteopenia and osteoporosis.
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They're the ones that we start to
look at to see how to generalize.
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How is that risk for weaker
bones or a bone mineral density
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lost throughout the body.
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So even something as little as 10
vertical jumps three times a week
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has been shown to improve bone
mar density in college females..
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I use that study as a way to show
just how little time commitment
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this takes in order to implement
jump training in your own schedule.
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Another important thing to know
when implementing jump training into
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your exercise handbag is to vary it.
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We don't just wanna be doing
bilateral, we don't just wanna
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be doing straight up and down.
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We want to.
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Change direction.
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So think side to side,
forward backwards, twisting.
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We want to do single leg, we wanna
do double leg, we wanna do barefoot.
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We wanna land with soft knees, we
wanna land with Ben knees and sometimes
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a little bit of straight knees to
increase that load in a healthy way.
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We wanna jump up, we wanna land,
we wanna jump down, we wanna
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jump down and then explode up.
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So there's a whole lot of different ways
to incorporate jump training, but it's
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important that we basically vary a lot of
the different components of jump training
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to truly stress our bones in the most
beneficial way and the way that's going to
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positively affect our bone marrow density.
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As far as sets and reps goes three
to five days a week, which you can
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mix 'em into your other workouts.
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I'm thinking with your strength training
days, it's really easy to add in those 10
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to 12 reps, three sets of jump training
during your workouts throughout the week,
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so two to three sets of 10 to 12 reps.
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Full body weight or semi weighted is best
minimum is four times your body weight
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for loading I think it's about 4.2,
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but minimum 4.2
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times your body weight for loading.
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Not that I expect you to calculate
that, but just so you have it in
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your head, doing something like.
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Pool jumping is not going to load
the skeletal system enough in
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order to affect your bone mineral
and stay in a positive way.
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Yeah, it might get your heart rate up.
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It might have other benefits, but
we really do want about that four
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time your body weight mark in order
to positively stress the bones.
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So if you're a reformer Pilates girl,
the way that you can implement this into
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your routine is load up the weight on
that reformer, get on that jump board
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and just jump as high up as you can.
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Load up all that weight.
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Do single leg, do double leg change,
back and forth, up and down, side
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to side, all different directions.
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You can totally do that
on a Pilates reformer.
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If you're a yoga sculptor at home
workout girly, this is how I do
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my jump training, but I do squat
jumps, lateral hops, speed skaters.
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I do it with shoes.
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I also do it barefoot.
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Another important thing to note, you do
also wanna vary if your feet and your body
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tolerates it, vary your support systems.
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So shoes are obviously gonna cushion
it a little bit more and decrease some
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of the loading on your skeletal system.
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So if you can alternate shoes and
not shoes, that's even better.
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If you're a runner, maybe begin or end
your workout with a few split jumps.
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It's super easy to get that jump training
at home or during that sculpt class when
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they're having you do those extra pulses.
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Maybe get a few extra squat jumps
in, or a few extra lunch jumps in
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just to add in that jump training
into your already scheduled workout.
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So this is one of the reasons I'm so
passionate about the exercise handbag
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is because a lot of the things that
I'm talking about and a lot of the
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essentials in the exercise handbag
don't just positively affect us now,
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but really help us long term as a PT.
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I've seen so many patients post
fall who've had fractured hips
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and are learning how to ReWalk
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I know it's only recently that we're
just starting to understand the
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importance of women, especially loading
their skeletal system, loading their
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musculoskeletal system in a good way
for the long-term benefits, not just
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the aesthetic short-term benefits.
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So.
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That is why I am so passionate about
educating, especially younger girls,
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younger women in our twenties and
thirties, so that we really can maximize
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and optimize this time that we have to
build those solid foundations so that
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our 80-year-old selves will thank us.
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So now we have two essentials in
our handbag, high intensity interval
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training and sprint interval
training, and then also jump training,
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which all three, again, the hit
and sit are together combined.
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But jump training I know is that hidden.
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Secret one that not many people know about
and hit and sit are very controversial.
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So I hope these last two episodes,
if you missed the hit and sit one,
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it is the episode right before this.
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So go and check that out.
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But we'll be covering more
exercise handbag essentials
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throughout the month of September.
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But these are super duper fun ones because
one is super controversial and one.
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No one really talks about.
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So I hope you guys learn
something about your body today.
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Learn something about jump training
and how to incorporate it into your
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own schedule and your own routine, no
matter the style of exercise or the
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00:15:28,485 --> 00:15:29,985
style of exercise handbag that you enjoy.
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00:15:30,485 --> 00:15:34,055
And if you have time before you
switch over to music or your next
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00:15:34,055 --> 00:15:37,385
podcast episode, if you wouldn't
mind rating and reviewing the show,
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00:15:37,385 --> 00:15:38,765
I would greatly appreciate it.
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00:15:38,765 --> 00:15:43,385
It means the world that you guys
support me and listen to these episodes,
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and I'm just grateful because I.
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Love educating on this stuff and
I hope you get a lot out of it.
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And if you do, it would be in the world if
you went to rate and review it on whatever
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podcast platform you're listening on.
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So thank you so much for listening.
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I hope you got a lot out of this
episode and I'll see you guys again in
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the next episode of Wellness Exists,
the pod where we will introduce a new
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essential for our exercise handbag.
