Imagine that your body is like a wooden stick - the bigger the stick, the harder it is to break. However, as you age, hormones that emit bone signals begin to decrease in production, which can lower your bone density and make you more vulnerable. You can stimulate bone growth by eating a diet rich in calcium and vitamin D and taking weight lifting exercises. Be sure to contact your doctor before starting the weightlifting program.
Bodybuilders lifting weights in the gym (Source: Minerva Studio / iStock / Getty Images) Mechanics
Two factors can stimulate Bone growth in your body: Hormones trigger when your muscles pull your bones. The changing hormones help the bones grow stronger as you enter adulthood. Muscle bone growth stimulation is more related to physical protection measures. When you lift weights, your muscles will pull your bones and your bones must support the added weight. To ensure that your body can support future weightlifting, your body will build new bone cells so your bones will become stronger.
Bone Mineral Content Study
Department of Health Sciences, University of Jyväskylä, Finland, conducted a review of bone mineral density studies to determine the effectiveness of weight lifting in establishing bone mass. The study, published in the April 2006 “Aging Clinical Trial Study,” weightlifting has the greatest impact on young people and adults under the age of 60, resulting in an increase in bone mass of 2% to 5% per year. For people 60 years of age and older, the typical increase in bone mass during weight lifting is 1% to 3%. However, the study does mention that weightlifting provides additional benefits associated with bone health, such as reducing the risk of falls that can lead to fractures.
Weightlifting and Load-bearing
Weightlifting means moving free weight or aggravating machine movements to build muscle and build bones. This will build bones like weight-bearing exercises such as jogging, dancing and racket sports. If you want to use a exercise program that improves bone mass, you can also use weight-bearing exercises for weight training. Unless you are training and lifting weights, the most important thing is to lift weights every other day to minimize the risk of injury.
Warning
When your bones lose their density, you may have osteoporosis. Although weight lifting can promote bone growth and reduce the risk of osteoporosis, weight lifting alone is not enough to prevent or cure osteoporosis. Therefore, talk to your doctor about the various physical activities and nutritional options you can take to strengthen your bones.
