Completely Transform Your Body With Strength Training
Geege Schuman stashed this in Fitness
Stashed in: Fitspo
For us folkes of olde:
Build a Better SkeletonBuilding and maintaining bone density is important for everyone as we age. Strong bones mean a lesser risk of the debilitating injuries that can result from bone breaks and fractures that can occur to anyone but become especially dangerous and prevalent as we age. Women are especially susceptible to bone loss as a result of age related hormonal and lifestyle changes. Strength training produces strong bones that cardiovascular exercise just can’t match.
“Both aerobic and resistance training exercise can provide weight-bearing stimulus to bone, yet research indicates that resistance training may have a more profound site specific effect than aerobic exercise. Over the past 10 years, nearly two dozen cross-sectional and longitudinal studies have shown a direct and positive relationship between the effects of resistance training and bone density.” —Layne, Nelson
Bones are thought to increase density primarily in response to compressive forces. This is what makes strength training exercises like squats, shoulder presses, pushups, lunges and deadliftts so effective at creating bone mass. They place a compressive stress on the larger bones and lead to an increase in bone density and a stronger, more resilient skeleton.
Is the main point to make sure we do strength training at least once a week?
The main point is to make strength training a priority!
Does that mean at least once a week? Or a few times a week?
Arms akimbo, authoritative voice: "At least a few times a week."
Okay but don't overdo it! Rest is very important.