FREQUENTLY ASKED QUESTIONS
1. Can I measure my bone health before I begin the OSTEO-GAINS Bone Health program?
Yes, if appropriate for you, we advise you have a DEXA (Dual Energy X-ray Absorptiometry) scan at your local radiology centre or hospital to measure your bone mineral density, prior to beginning the OSTEO-GAINS programs. This will give you some baseline measurement, so you can compare how your bone health has progressed as a result of your training.
2. What is a DEXA scan?
If appropriate, you may choose to have a DEXA scan. A DEXA scan (Dual Energy X-ray Absorptiometry) can measure bone density and predict the risk of osteoporosis. Your test results will include a detailed body composition report: total fat mass, lean mass, regional body fat distribution and bone density. During your appointment, the physician or professional will interpret your results to help you gain a better understanding. You can use your test results to help guide decisions regarding your health, nutrition and exercise regimens.
3. Is there any way I can measure the change in my bone health from doing the OSTEO-GAINS Bone Health Program?
Bones take time to grow and strengthen. This program focusses on your lower body. We encourage you to complete all the OSTEO-GAINS Jump programs and repeat your DEXA scan at the end of the 12 month program to check your results and compare this to your first DEXA scan. Remember individual results can vary and the frequency and intensity of your training will affect your results.
4. How can I prepare for the OSTEO-GAINS Bone Health programs?
a) Read the Disclaimer and accept only if appropriate.
b) Read the Before You Start section of this App.
c) If appropriate have a DEXA (Dual Energy X-ray Absorptiometry) scan at your local radiology centre or hospital to measure your bone mineral density, prior to beginning the OSTEO-GAINS Bone Health program. This will give you some baseline measurement, so you can compare how your bone health has progressed as a result of your training.
d) Get started with the 4-week Pre-Conditioning OSTEO-GAINS program (approx 19 mins per session), 3 x per week for 4 weeks. This helps to prepare you for the jump-landings performed in the OSTEO-GAINS Bone Health Program.
5. How much time do I need to complete the OSTEO-GAINS Bone Health program?
Each session is designed to take you around 2-5 minutes and can be done at any time of the day.
6. How long is the OSTEO-GAINS Bone Health Program?
Our OSTEO-GAINS Bone Health Program is a 52-week program, that is split into four phases (OSTEO-Phases 1-4).
7. Why are all of the sessions the same for each 4-week block (i.e. OSTEO-Phase 1, Week 1-4?)
The OSTEO-GAINS Bone Health Program is designed to be repetitive and to progress in frequency (up to 5 days per week), technical difficulty and intensity (as you adapt and learn to jump higher and land harder). This is the protocol that achieved incredible improvements in the bone health of our research participants.
8. Can I do the OSTEO-GAINS Bone Health Program more frequently each week than the program is designed?
As the research shows that our bones are quickly saturated and then lose the ability to be stimulated, so more jumping is not necessarily better. We recommend that you follow the OSTEO-GAINS Bone Health Program in the format we have provided for you.
9. Do I have to do the OSTEO-GAINS Pre-Conditioning Get Ready Program?
We recommend that you complete the OSTEO-GAINS Pre-Conditioning Program for 4 weeks before you begin the OSTEO-GAINS Bone Health Program, and read the nutrition fact sheets to ensure you are getting enough Calcium and Vitamin D. However, if you are already active and familiar with jumping, you can feel free to jump right in with the OSTEO-GAINS Bone Health Program. We still recommend that you are progressive with the intensity of your jump-landings to ensure you can safely tolerate these forces and to optimize your bone adaptations.
10. How often can I do the OSTEO-GAINS Stretching Program?
This program can be used by anyone after any physical activity session, as often as you want and to supplement general health and wellbeing.
11. Do I need any equipment for the OSTEO-GAINS Bone Health program?
You do not need any equipment to participate in our OSTEO-GAINS Bone Health Program. These sessions are designed to be able to complete them anywhere and anytime and are performed bare-footed.
12. Do I need to jump every day?
No, you do not need to jump every day. The number of sessions that you complete per week will gradually increase as you adapt to the training. You will work your way up to 5 sessions per week. Keep in mind that each session is only 2-5 minutes.
13. Will the OSTEO-GAINS Bone Health Program improve the bone health of my upper body skeleton, such as my arms?
As the OSTEO-GAINS Bone Health Program uses targeted jump-landing exercises, our research showed significant improvements in the bone mineral density at the hip and lower back. It is unlikely that these jump-landing forces will benefit the upper body limbs or the upper back. In saying this, we have been researching exercises which will specifically stimulate the upper body and we will integrate these into our OSTEO-GAINS Bone Health Program in the future.
14. Is there any risk involved with doing the OSTEO-GAINS Bone Health program?
The information in the OSTEO-GAINS APP is proven to be beneficial for pre-menopausal women from 31-50 years old. We have provided a 4-week Pre-Conditioning Get Ready program designed to prepare you for the jump-landings performed in the OSTEO-GAINS Bone Health Program. In addition, the OSTEO-GAINS Bone Health Program is designed to progressively increase in volume and intensity over time, to allow for safety and to optimise your bone health. If there are any concerns or you are unsure about your current bone health, please ensure you have approval from your physician, BEFORE beginning any of the OSTEO-GAINS Bone Health programs. Please read the Disclaimer.
15. If I am post-menopausal over 50 years old, can I do the OSTEO-GAINS Bone Health Program?
Our research participants who benefitted from our OSTEO-GAINS Bone Health Program, were 30-51 years old, but there is no reason why you can’t benefit from the bone stimulus provided by our Bone Health Program at any age. Although research suggests it is harder to improve bone health after menopause, we believe you can can never stop trying to at least minimise bone losses. Once you are post-menopausal and or over 50 years old, you will need to be progressive with the intensity of your jump-landings to ensure adaptations to tolerating these forces. We recommend that you are conservative initially and progress your jump-landing forces as you feel you can and without experiencing any pain. We also recommend that you complete the OSTEO-GAINS Pre-Conditioning Program for 4 weeks before you begin the Bone Health Program, and read the nutrition fact sheets to ensure you are getting enough Calcium and Vitamin D.
16. If I have been diagnosed with osteopenia or osteoporosis can I do the OSTEO-GAINS Bone Health Program?
We recommend that you seek medical clearance BEFORE starting any of our OSTEO-GAINS App exercise programs.
17. What programs are included in the OSTEO-GAINS App?
OSTEO-GAINS Pre-Conditioning Get Ready Program - for the first 4 weeks to help your body get ready for the OSTEO-GAINS Bone Health Program.
OSTEO-GAINS Stretching Program - after every pre-conditioning session to help your muscles recover optimally.
OSTEO-GAINS Bone Health Program - our 52-week program is performed barefooted and works in 4-week blocks. You repeat the same session for 4 weeks, before progressing to the next new 4-week block. It is designed to be progressive and repetitive. This program includes osteogenic exercises that take approximately 2-5 minutes a day.
18. What subscription options to I have to do the OSTEO-GAINS Bone Health Program?
You only have the option to purchase a 12-month subscription, which includes 12-month access to all of our OSTEO-GAINS Bone Health Programs (OSTEO-GAINS Pre-Conditioning, OSTEO-GAINS Stretching and OSTEO-GAINS Bone Health).
19. Do you have a Facebook group I can join?
Yes, we have a OSTEO-GAINS COMMUNITY Facebook group that can be joined via the App. This is a supportive group for like-minded people who want to inspire and motivate each other to build better bones with OSTEO-GAINS.
Share with the group what you are doing to strengthen your bones, as you integrate the scientifically proven jump-landing program into your lifestyle.
20. Can I choose to receive notifications sent to my phone from OSTEO-GAINS to remind me to do my Bone Health Program?
Yes, we can send you brief reminders on most days to remind you to do your OSTEO-GAINS Bone Health Program. Just ensure you turn notifications on your phone for OSTEO-GAINS to receive them.
21. How much does the OSTEO-GAINS APP cost?
The OSTEO-GAINS App costs US$24.99 for a 12-month subscription.