Q:
The Fitness First staff has commented that strength
training improves bone mass/density.
Please explain.
A:
To start, the primary purpose of bones is to provide a
structural frame for the body, to work with muscle, ligaments, tendons, and
joints to provide movement, to protect vital organs, and to produce blood cells
and calcium for the entire body.
Bones are a dynamic tissue that are continuously being
broken down and restructured in a process called remodeling. During remodeling, bones cells called
osteoclasts break down and absorb existing bone and other bone cells called
osteoblasts deposit new bone. Peak bone
mass is generally reached between the ages of 25 and 30. Bone mass starts to diminish around the age
of 40.
Due to the critical nature of bone, maximizing peak bone
mass, maintaining bone mass, and minimizing bone loss during aging are
important. One of the best ways to
achieve these goals is through strength training. Strength training increases the physical
stresses on bone. These stresses activate the osteoblasts to deposit new bone
in the stressed area.
Similar to muscle, bones respond to progressive
overloads. Progressive overloading means
safely and systematically applying higher levels of stress to the bone. Properly applying the overload leads to
greater increases in bone mass or minimizes bone loss due to aging.
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