Spinning and Bone Density

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I have low bone density, so I am concerned about maintaining my bones.  Just like many other medical conditions, it seems like there is very little or confusing information about what I should do.  I got a booklet about the importance of weight-bearing exercise and calcium. When I tell the doctors, “I love spinning,” they quickly retort bike riding isn’t weight-bearing. That doesn’t make sense to me. Here’s why.

What is Weight-bearing?

According to definitions “Weight-bearing exercise is any activity that is performed in a standing position or that requires your bones to support your weight, which would exclude activities such as swimming and biking.(1) (2)

Is Spinning Weight-Bearing?

But Spinning is not biking. In my 45 minute class, we are in the standing position at least 25 minutes during the class.  To me, that seems to qualify as weight-bearing – I’m not sitting, I’m standing. 

Dr. Robert Recker, Director, Osteoporosis Research Center, Creighton University,  says “If you stay seated, cycling is non-weight-bearing: The bike is supporting your weight. But when you stand in the pedals (as I often do when huffing up a hill or through a sprint), the exercise becomes weight-bearing: Your feet, braced on the pedals, are supporting part of your weight, said Recker.” (3)

So it seems at least one doctor recognizes that there is a weight-bearing component to spinning.

What about the Competitive Cyclists study?

A frequently mentioned study of competitive cyclists showed they have low bone density. The researcher did add the caveats that these competitive bikers were lower weight than normal, trained intensely for several hours a and that perhaps sweating and drinking water played a significant role in the low bone density. The researcher felt that normal people would not have the low bone density problem (4).  Proponents of these studies have pointed out that the studies were not controlled for performance enhancing drugs which impacts bone density.

Bottom Line

If you love spinning as I do, keep it up. It includes some weight-bearing and it gives cardiovascular benefits. But reinforce it with other exercise.  The University of Arizona  Bone Builders site has good information and bone building exercise chart. (5)

References

1. Livestrong.com, Definition of Weight-bearing Exercise
2. Livestrong.com, Definition of a Weight-bearing Exercise
3. Washingtonpost.com, Bone Health: A Weight Bearing Argument , Tuesday, July 27, 2004; Page HE03
4. New York TImes.com, Is Bicycling Bad for your Bones? Gretchen Reynolds, New York Times, Health
5. Arizona University, Bone Building Exercise Chart