How to make your bones as hard as adamantium, maintain your strength and still be doing tuck jumps even when your 90 years old

Dear Body Attacker,

Did you know that contrary to what home TV shopping ads that sell “no impact" gliders/elliptical machines have led you to believe, high impact exercise like jumping is not only good for the knees... it is essential if you want to maintain your bone density as you age.

Who's got the hardest boner  bones? What the research on jump training and plyometrics reveal:

okay adamantium bones and claws are an overstatement on my part.

Research shows that the athletes with the highest bone density are those in high impact sports like gymnastics ( gymnasts eat tuck jumps for breakfast ). Runners have more bone density compared to cyclist and swimmers and other low impact sports. And in a similar research on male and female adolescents and high impact exercise revealed that:

    "the exposure to G forces­, a measure of impact, those who experienced impacts of 4.2 G’s or greater — though these were infrequent — had notably sturdier hipbones. Additional work done by the same researchers showed that running a 10-minute mile or jumping up onto and down from a box at least 15 inches high was needed to produce forces that great. The significance of these findings is that people should probably run pretty fast or jump high to generate forces great enough to help build bone."

Related articles here:
https://well.blogs.nytimes.com/2014/03/07/why-high-impact-exercise-is-good-for-your-bones/
https://www.ncbi.nlm.nih.gov/pubmed/11283423

If you're not competing in the Olympics and your goal is just to enjoy a good workout and ensure that you maintain your strength and your fitness even as you go into your senior years, BODY ATTACK™ provides a convenient workout with carefully sequenced and selected moves and exercises with progressions applicable to any level of fitness in a way that’s fun, challenging and motivating.

BODY ATTACK™  makes your bones strong and can decrease risk of osteoporosis

The compressive loads of exercises such as skaters and lunge leaps are thought to stimulate production of new bone resulting in an increase in bone mass.


If you're a swimmer or a cyclist, it is essential to incorporate more plyometric moves in your cross training to improve performance and increase bone density.


Are you gonna be weak and fragile or strong and sexy as you age?

Maintaining bone density equals better quality of life when you go into your senior years. After the age of 25, you lose 1.3 % of your bone density every 4 months.
If you’re a woman, you can lose 20% or more 5 to seven years after menopause.

But there's hope.  You can maintain your bone density and fitness even as you age with plyometric training.

At age 51, Body Attack helped Program Head Lisa Osborne climb the the top ranks of the Crossfit Games! And she makes rope climbs and muscle up look easy! #fitnessgoals #roadtobodyattack100

You can JUMP, BOUNCE AND RUN just like these super grannys

From the book: What makes Olga Run? The Mystery of the 90-Something Track Star, and What She Can Teach Us About Living Longer, Happier Lives

At nearly 90 years old,  Johanna Quaas can vault, tuck jump, hand standand put your bench press record to shame. d caption

The good news is you can maintain and even increase your bone density even as you age.
The super grannies above were able to maintain there bone density and fitness thru some form of plyometric training.

Jumping 10 times twice daily is enough to stop you from losing bone mass and density.
If you are new to BODY ATTACK™  You don’t have to tuck jump from warm up to cool down.

Knee pains and injuries are usually caused by chronic repetitive movement exacerbated by poor form, technique and muscle imbalances.

With Body Attack, you train a variety of exercises, moving across all planes in different speed, direction and levels of impact.

Focus on proper form and execution. When the movement pattern has been ingrained to muscle memory then take it up a notch.

If you’re a veteran Body Attacker, tuck jump , burpee, airjacks and jump lunge to your heart’s content but it still pays off to work on technique and form.

No where you are in your fitness journey, it's never too late to start jumping to the beat and enjoy the rush that comes from a Body Attack workout!





Sincerely yours... with chest up and back straight,

Erik