Alternative Health Blog

As early summer temperatures afford the full-range of outdoor exercise options—at least until global-warming heat waves throw us off—the long-time debate continues: Run or bike, which is better for your health.

And, phooey, say dedicated weight lifters who will tell you that their body shapes and muscle firmness didn’t change until they started hitting the machines or barbells. Summer weather might be pleasant, but most of these exercisers stay inside for the workouts.

Friends, family members, co-workers, you name it, will debate running vs. cycling vs. weight training, not hesitating to stick up for their favored activities. Even so, a recent study from the University of Missouri, provides evidence that running trumps the other two if bone density is the indicator.

Here’s why: The Missouri study of men 19 to 45 showed that both runners and weight lifters test for greater bone density than cyclists. But the researchers speculated weight lifters generally have increased muscle mass, which boosts bone density.

Turns out runners have greater bone density no matter what their muscle mass measurements. 
"The results of the study confirm that both resistance training and high-impact endurance activities increase bone mineral density," says Pamela S. Hinton, researcher and assistant professor at the University of Missouri in Columbia. "High-impact sports, like running, appear to have the greater benefit."

The study, published in the Journal of Strength and Conditioning Research, explains that bone reacts to impact and exercise by becoming stronger rather than, say, wearing down. While runners rated higher overall for bone density, weight exercisers recorded better density numbers for the all-important spinal column. Hinton said cyclists or swimmers (who also engage in low-impact exercise) could improve bone density by training with weights one to three times per week. This regimen of cycling/swimming with some weight training can also work for runners who tend to run through pain to the point of injury.

One more thing: Bone density might seem like something only older individuals worry about, or maybe women only, but wrong and wrong. We form our core bone density as teens but can add bone growth and density many decades into life, plus stave off bone density loss with regular moderate-to-high impact or weight-bearing exercise."

Bob Condor blogs for Alternative Health Journal every Monday, Tuesday, Thursday, Friday and Saturday.