YOU WORKOUT YOUR MUSCLES, WHAT ABOUT YOUR BONES?

YOU WORKOUT YOUR MUSCLES, WHAT ABOUT YOUR BONES?

It’s October, and you may already have skeletons on your mind. Now is the perfect time to turn your focus to your own bone health!

What is Osteoporosis

Osteoporosis is the decalcification of bones to the point of them becoming weaker and easier to fracture or break. When we are young, our bones are growing and becoming stronger. They reach their peak strength, known as maximum bone density, at age 25-30. After that, everything can go downhill as bone density is lost faster than it is replaced! This is a part of the aging process.

Bones have the ability of becoming stronger under stress and weaker when there is no stress.  If you look at astronauts floating in space, their bones are not strained by weightlessness. Therefore, they soon suffer from osteoporosis. For good bone structure and for activating the bone cells – osteocytes and osteoclasts – strain needs to be put on the bones. But what kind of strain is best? Studies show that weight-bearing and resistance exercises are the best for your bones.

(Hint >> Resistance training on the Mega AND rebounding on a mini-trampoline!)

Exercise can help build and maintain strong bones.

You may be aware that muscle is built through a process in which tiny tears in our muscles are repaired and grow even stronger during recovery. Your bones are similar. When you exercise, there is a healthy amount of pressure that is put on your bones.

This pressure prompts your body to release chemicals that kickstart specialized cells that help with bone repair and growth. These new cells eventually turn into bone cells that add thickness and strength to your existing bone material. The whole process results in new bone material and stronger bones.

Resistance Training

Squats and lunges are particularly effective at building bone density in the hips and spine.  On the Mega, we do many variations of these exercises with the added benefit of progressive resistance. More importantly, we do so with a focus on proper body alignment. Body alignment is the optimal placement of the body parts so that the bones are efficiently used and the muscles have to do less work for the same effect. Posture is the be-all and end-all for functional, health-promoting training so that your joints and bones are optimally loaded. Tip: take a look in the mirror while training to check your form and posture. If you’re unsure – ask your coach.

Rebounding

Exercise that forces you to work against gravity, such as jumping on trampoline, are excellent for bone density. Gravity is the natural opposition (the good kind of stress) that makes things strong. When exercising on a trampoline, up to four times the force of gravity can be acting on the entire body. This force promotes the renewal and strengthening processes of the bones. and, in fact, is the form of exercise used by astronauts to strengthen bone density and combat the negative consequences of long-term weightlessness in space. The tighter the bungees, the higher the effective pressure on the bones. Bouncing on a trampoline reduces impacts to the joints and spine by nearly 90%. The elastic bungees on our trampoline ensures that overburdening does not take place.

Trampolines have positive effects on knee ligaments and the joints that they secure, protect your bones and spine against excessive pressure, and strengthen the back and hips so that they remain flexible.

When exercise is not optimal for your bones

Under healthy conditions, the majority of types of exercise will strengthen your bones, but when osteoporosis occurs it is better to exercise without continuous trauma and pressure on the joints and spine, which carry the weight. Though high-impact exercises, such as running, jumping rope, high-impact aerobics, etc., are great at increasing bone mineral density, these types of exercises can often be a bad option for older adults or people already experiencing osteoporosis, joint problems or back issues. Running, jumping, and many other forms of floor or HIIT workouts put the greatest loads on the joints and the spine, and gradually cause pain. The important thing is to engage in types of exercise that do not have these negative consequences.

Ready to increase your bone density prioritize a strong, skeletal structure?

Book your Megaformer or Bounce class today!

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