ONERO
Osteoporosis. Osteopenia. Low Bone (Mineral) Density.
Como Fitness 24/7 is now a licensed provider of the ONERO™ program.
Have you diagnosed with Osteoporosis, Osteopenia, Low Bone (Mineral) Density or do you have family history of this?
Did you know that strength training has been found to be the most effect treatment for these conditions!
What strength exercises are best for these conditions?
ONERO™ provides the BEST strength training exercises. ONERO™ is an award winning, evidence-based exercise program for people diagnosed with Osteoporosis, Osteopenia, Low Bone (Mineral) Density.
The ONERO™ program is based on the outcomes of the LIFTMOR and MEDEX-OP trials, that have shown “bone responds preferentially to mechanical loads that induce high-magnitude strains) at high rates) or frequencies) and that weight-bearing loading is vital.. land “…..large multi-joint compound exercises such as the squat and deadlift that are conducted in weight-bearing positions and involve extensive muscle recruitment have the potential to apply large loads.”
ONERO™ is delivered by ONERO™ trained Exercise Physiologists. While the aim is for participants to undertake high intensity strength training, the classes cater for people who have never been in a gym, been to the gym and don’t like it, as well as seasoned gym users.
ONERO™ is adjusted to cater for individuals’ mobility, flexibility and ability.
ONERO™ provides the best strength training exercise protocol for improving your bone density, balance and reduce your risk of falls.
· Classes – 8-10 participants | · Recommend a min of 2 x classes per |
· All classes are supervised classes | · Ongoing monitoring & correction |
· Initial assessment & health | · Progressive periodised resistance |
· Impact and falls prevention exercises | · 45minutes duration |
Class Timetable | ||||||
Days | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
Times | 6.15am |
| 6.15am |
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| 8.00am* |
| 8.00am* |
| 7.30am | |
| 10.00am |
| 10.00am |
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| 6.00pm |
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* 8.00am class expected to commence in August 2025
Costs | ||
Item | Information | Cost |
Initial | Health Assessment & Screening 60min Physiological / Functional / Strength Testing | $140.00 |
Follow Up | Equipment / Exercise Orientation 30min | $70.00 |
Classes | Single Class (On the spot claim) | $25.00 |
| Class Pack x10 | $225.00 |
| Class x20 | $370.00 |
Referral | |
Medicare | Chat to your GP about a Medicare – Care Plan Referral to get you started. |
Private Health | Rebates are available through Private Health Insurance. |
DVA | DVA Gold and White Card Holders require a D904 referral from their GP |
NDIS | NDIS recipients need to check with their NDIS Plan for funding eligibility |
Home Care Package | Recipients need to check they have funding for Therapy service |
Class Format |
· The ONERO™ program follows a strict Periodised Program with specific exercises and exercise protocol aimed at improving bone density, strength and balance.
· Supervision: All Instructors have undergone the ONERO™ training.
· Participants Assessment Data: All participants are required to undertake an initial assessment. The data is stored anonymously on the ONERO™ national data and utilised for additional research. Participants are encouraged to undertake 12 monthly re-assessments to track their progress.
Item | Time | Details |
Warm Up | 5 min | Cardio Exercise – Walking / Other exercise to warm you up! |
Instructions | 1-2 min | Your instructor will explain the class format for the session. |
Strength Training | 25-30 min | A strict class format, exercise protocol and specific exercises are selected to The Periodized Training Plan is divided into 4 weeks as follows: Week 1 Strength 3 sets x 8 reps Week 2 Strength 4 sets x 6 reps Week 3 Strength 5 sets x 5 reps Week 4 Circuit / HIIT 45-60 secs / 15-30 sec rest |
Balance / Impact | 5-10 min | A circuit is undertaken comprising of balance and impact exercise |
Cool down | 2-3 min | Your instructor will lead a group cool down and stretching exercise to improve |
