Performance Bones Program

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Key statistics on Osteoporosis in Australia

The life expectancy of an individual after a hip fracture reduces by an average of 5.8 years for both Men and Women*

Exercise programs that involve strength and balance training are shown to reduce the risk of falls by up to 24%!*

Performance Bones Group classes

Hiya Health is thrilled to be able to offer our innovative Performance Bones Program, a comprehensive, evidence-based approach to preventing osteoporotic fractures and falls in at-risk populations. This program is tailored for individuals who want to take control of their bone health, build strength, and improve mobility.

Gym Fundamentals Class

At Hiya health the performance bones group will begin with a “Gym Fundamentals” class that will purely focus on the basics of lifting as well as the importance of practising correct form when completing weight bearing exercises.

Initial assessment

After understanding the principles of weight bearing exercise each individual will complete an osteoporosis specific assessment. This assessment will include receiving a Bone mineral density reading via the Bone Compass Echolight REMS technology which will give us an indication of your current t-score and fragility score.

Then an ESSA accredited exercise physiologist will evaluate your upper, lower limb strength, cardiovascular fitness and balance abilities. This will help us work towards reducing your risk of falls and exposure to osteoporotic fractures.

Class programming

Once the assessments have been completed you will begin a 12 week bone strengthening training cycle. 

This will be broken into 2 x 6 week blocks; 1 block focusing on upper body strength and balance with the other focusing on lower body strength and balance. Both will follow a linear progression model.

This model is an evidence based approach that supports bone growth and strength development in both beginner and advanced training personnel, allowing you to fully embrace the benefits of our program no matter your level of gym experience.

Each individual class will be 45 minutes long and consist of no more than 8 people per class. This way you can be confident that you’re receiving quality coaching, and feedback from our ESSA qualified clinicians.

Re-assessments

Every 6 weeks your performance outcome measures will be assessed against your initial assessment results. This will help to determine your improvements over time. Following the completion of all 12 weeks a 5 repetition max (5RM) for each lift will be assessed.

Ever wondered how your Bone Health scored?

Bone Compass Echolight REMS Technology

World-leading cutting edge technology – REMS (Radiofrequency Echographic Multi-Spectrometry) scan is a non invasive, radiation free method to measure bone density & bone fragility

Why REMS technology?

  • Radiation free
  • Highly accurate
  • TGA approved
  • Quick to administer
  • Uses Ultrasound & radio frequency technology
  • Measures BMD (g/cm2). T-score, Z-core (the same as DXA)
  • Fragility score (unique to Echolight)
  • 5 year fracture prediction

What is Linear Progression and how can it benefit?

Hiya Health is thrilled to be able to offer our innovative Performance Bones Program, a comprehensive, evidence-based approach to preventing osteoporotic fractures and falls in at-risk populations. This program is tailored for individuals who want to take control of their bone health, build strength, and improve mobility.

Gradual Increases

The amount of weight lifted, the number of repetitions, or the difficulty of the exercise increases incrementally from one workout to the next, typically each week.

For example, you might add 2-5 pounds to your lifts each session

Focus on Consistency

The idea is to make small, manageable improvements each time, avoiding large jumps in weight or intensity that could lead to injury or overtraining.

Suitable for All Levels

Linear progression is effective for beginners, who can often make rapid strength gains, and it can also be adapted for intermediate and advanced trainees, though the progression rate may slow as strength increases.

all levels

How it works:

Beginners – Often start with basic exercises using lighter weights to perfect form and establish a foundation of strength.

With linear progression, they will increase their weight or reps in every session, typically seeing rapid gains.

Benefits of Linear Progression:

Steady Strength Gains

It ensures continuous improvement by constantly challenging the muscles with more weight or repetitions.

Minimise Risk of Injury

Gradual progression gives muscles, tendons, and joints time to adapt to the increased load.

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References

Trombetti, A., Herrmann, F., Hoffmeyer, P., Schurch, M. A., Bonjour, J. P., & Rizzoli, R. (2002). Survival and potential years of life lost after hip fracture in men and age-matched women. Osteoporosis international : a journal established as result of cooperation between the European Foundation for Osteoporosis and the National Osteoporosis Foundation of the USA13(9), 731–737. https://doi.org/10.1007/s001980200100

Sherrington, C., Fairhall, N., Kwok, W. et al. Evidence on physical activity and falls prevention for people aged 65+ years: systematic review to inform the WHO guidelines on physical activity and sedentary behaviour. Int J Behav Nutr Phys Act17, 144 (2020). https://doi.org/10.1186/s12966-020-01041-3