Training with weights can promise much more than strong muscles – it can strengthen bones as well.
Osteoporosis is a gradual deterioration of bone, leading to brittle, porous bones that are easily fractured. Dietary calcium and regular physical activity will ensure bone mineral density.
Research shows activities most effective in increasing bone mass involve intense muscular contractions. Weight lifting is more effective than weight bearing (your body weight) activities, possibly because lifting a weight supplies more direct stimulation in loads our muscles aren’t used to. Walking (a weight-bearing activity) is something many of us do during the day. But unless you challenge yourself (walk faster, or uphill) you won’t produce much response in your bones.
When you lift a weight, the compressive forces will combine with the contraction of the muscle. This seems to stimulate bone formation in the bones that directly receive the mechanical strain. That’s why tennis players have denser bones in the racquet arm, than in the inactive arm.
Studies on bodybuilders or recreational weight trainers find these athletes have thicker, stronger bones than other types of athletes.
For an effective, time-efficient weight training workout, stick with the basic structural exercises. A structural exercise is one motion that uses several joints and large muscle groups. Some examples are the squat for the entire lower body, the bench press (or push-up) for the chest, triceps and front of the shoulders, and chin-ups (or any pulling or rowing motion) for the back, biceps and back of shoulders.
Using free weights, as opposed to machines, can provide even greater improvement in bone density. Weight machines eliminate gravitational forces, cutting down the extra work of balancing the weights.
Training just two to three times a week is adequate to ensure bone mineral density. A properly designed program need only take 15 to 20 minutes. Weight training does have its risks, so learn the proper technique for the exercises.
Training with weights shows a great effect on bone density. However, studies also reveal that the strongest and densest bones belong to those who participate in a balanced fitness program of both aerobic activities (like running, walking or cycling) and strength training. Participate in a variety of activities (cross training) and supplement them with a few weight training exercises, like the structural exercises mentioned above.
At the age of 20, our ability to build bone decreases. By our mid-thirties, we slowly start to lose bone. But no matter what your age, it’s never too late to get physical in maintaining a healthy skeleton.
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Eve Lees has been active in the health & fitness industry since 1979. Currently, she is a Freelance Health Writer for several publication and speaks to business and private groups on various health topics.