Training for strong bones

Doing sports, we used to do special emphasis on strength, endurance, beautiful muscles, flexibility, or on the whole complex - it all depends on what type of sport you choose. Some do not forget to pay attention to strengthening the ligaments and tendons, thus trying to reduce trauma. But the muscles and tendons - that's not all! We forget about the basis of - the skeleton and bones. So today we will talk about a missing link in the chain - of training, which will help strengthen bones.

Increase bone density, you can not only through receiving special medications or nutrition, but also with the help of strength training and jumping.

Osteoporosis (Lat. osteoporosis) - exchange chronically progressive systemic skeletal disease or clinical syndrome, which manifests itself in other diseases. Characterized by decrease in bone density, a violation of their microarchitectonics and increased risk of fractures.

It's a pretty nasty disease, and it is not diagnosed immediately. Typically, this problem is more women than men, but this does not mean that men can relax. adult male bone density usually decreases by 0.4-1.5% per year.

In a recent study conducted by Pamela Hinton (Pamela Hinton) and her colleagues from the University of Missouri (University of Missouri) and published in the journal Bone, Compared the effects of different types of exercise (strength training and jumping) on ​​bone density in men. The results showed that bone density has a positive effect not just strength training, but also two key factors: burdening and concussion that act on specific areas of the most vulnerable bone tissue, such as the hips and spine.

Most studies show that athletes who are engaged in weight training, bone density greater than that of those involved in training with additional weights. Runners also receive a second type of load - shaking effects at each step. As a result of their research Hinton found that this type of stress as a positive effect on bone tissue and bones do not yield to runners at the density of the bones of those who prefer to power training. But the cyclists of the second type of load - the impact of concussions - softer, and therefore bone density have less than that of the aforementioned athletes.

It turns out that cross training will help to increase bone density (especially in the lumbar spine) after six months. Strength training or resistance training also contribute to the overall improvement and help to strengthen the problematic side of the thighs. For example, this is perfect version with two strength training per weekWho focus on loading the lower back and thighs - squats, deadlifts and modified military press.

How do military press

The program is the jump with three workouts per week may consist of a mix up exercises: jumping on one and two legs alternately in different directions, squats on one leg with the rise, jumping over obstacles and so on. Start standing with 10 reps of five different jumps. Research shows that bring maximum benefit of training, during which is from 40 to 100 jumps.

Example jumping on the box

Other types of exercise that can help strengthen the bones: dancing, tennis, hiking, jumping rope, exercise stepper, climbing stairs, on the elliptical trainer workout, tai chi, yoga, basketball, football, golf, hockey.

Osteoporosis - a very unpleasant disease. Keep this in mind and take care of your health and body in advance.