Download PDF , by Margaret Martin
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, by Margaret Martin
Download PDF , by Margaret Martin
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Product details
File Size: 18365 KB
Print Length: 220 pages
Publisher: Kamajojo Press; 3 edition (September 24, 2015)
Publication Date: September 24, 2015
Sold by: Amazon Digital Services LLC
Language: English
ASIN: B015TGL5MQ
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After a DXA scan revealed bone loss, the doctor recommended I do "weight bearing exercise" (and take a drug, but I won't talk about that here) and then left me to my own devices. No specifics on what weight bearing meant or that there were moves I should avoid. to protect my spine. Thanks a lot doc (not)! It was only through internet research that I stumbled across Margaret Martin's Melio Guide website, which led me to the purchase of this book. I like that she provides four different exercise levels: beginner, active, athletic and elite ( no beginner wants to be thrown in the deep end of the pool, and nobody who has been a regular exerciser wants to do a beginner workout). I also respect that Ms. Martin is a licensed physiotherapist and certified trainer with a long history of working with the osteoporosis population - as well as training other physiotherapists; I think that is particularly important in this situation. I do wish the binding of the book was spiral-bound so that it would lay flat (personally, I think all exercise books should be spiral bound.) Also, I thought it was a little odd that although the exercises are described/pictured in the book, you have to visit her website to download specific workout plans/schedules (she offers both 3 day a week & 6 day a week plans). However, it is not hard to visit her website and she has so much additional osteoporosis-related content there, it is worth the visit (I especially enjoy the youtube stability ball warm-up she has posted - the music and the moves are fun and it makes me wish she would put out an exercise video!)
some things I liked: and lots of valuable information, well thought out program, book is laid out well, author clearly knows what she is talking about (which is extremely important in order to not make things worse with osteoporosis)What I didn't like/suggestions for improvement: make with a spiral binding so easier to use, include exercise plans in the book itself, suggestions for modifications on exercises and/or alternative ones for those of us with bad knees (or other joint problems). Some (even simple ones in the beginner section) I can't do due to my knees but I'm not sure of alternatives with which to replace them that would fit into the way the program is structured & work the appropriate muscles/bones. Also, some info on how to make sure one is stretching the appropriate muscles, not the tendons (especially for those of us who are hypermobile).To make the most of the book, one needs to go through her website which is very extensive and takes some time to figure out the best way to use and find things easily, but is well worth it. Sometimes, though, it's difficult to go back and find things (on the site) partly due to the amount of info. I do wish there was a bit mroe info in the book that is on the website, to make those things easy to use as reference. Would highy recommend watching the videos on the website that demonstrate the exercises.
This book was extremely well thought out and written. Very clear instructions and lots of good information. Margaret really knows what she's talking about and cares very much that her readers do things properly. She gives reasons for why you're doing the various exercises (which part of the body they are meant to help) and shows photos of the right and wrong way to do them.
After my osteoporosis diagnosis, I was afraid to do a lot of things so I wouldn't hurt myself.That's not a good plan for staying strong. Now that I have her book, I have started exercisingwithout fear and I can tell a difference already in just a week. My posture is improvingand I feel hopeful for the first time since my diagnosis that I will remain active and strong.I am so very thankful I found her book and will likely order more.
Very thorough and helpful book. I am a post-transplant patient and now have Secondary Adrenal Insufficiency from taking Prednisone daily, which ironically, requires me to take even more Prednisone. I already have Osteopenia from taking the low-dose of Prednisone, so I ordered this book proactively to begin doing exercises to prevent my bones from getting worse. Weight Bearing exercises for bones is different than Weight Lifting to build muscle.
A few years ago when I was diagnosed with osteoporosis, I struggled to find information on what types of exercise were safe for me. I found this book at my local library. After using it for a few weeks, I gladly purchased a copy of my own. The illustrations are great. The descriptions on how to do the exercises are simple and clear. There's a lot of variety in the exercises so you won't be bored with the program. I am much more confident now of what I can and cannot do.Combine this book with a wealth of information on Ms. Martin's website, and her email videos, makes for a great combination. It's almost like having your own physical therapist "on call." The email videos demonstrate how to safely do activities of daily living. This was one of my top concerns prior to buying this book.
I have Rheumatoid and osteoporosis, and needed some reference guide, as I am concerned with doing someexercises that might not be good practice..this has helped quite a bit..wish you could do some exercises for those of us who have had a Thoracic fracture, and would like to do floor exercises, but don't know if we should even try to get down and back up again safely..or maybe there are some alternative measures.
I highly recommend this book for a clear and comprehensive exercise program to improve bone health. Together with Margaret Martin's website, melioguide, everything is available here. I have been doing her exercise program for a month and am noticeably stronger.
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