Strong Bones

Daryl’s FIT TIP of the Day: 
Sedentary living and poor nutrition can promote the onset of osteoporosis and osteopenia conditions that make the bones become weak and more susceptible to fractures. The osteoblasts (a cell that secretes the matrix for bone formation) and osteoclasts (bone cell that breaks down bone tissue) are key components in the integrity and structural capacity of the skeletal system. Inactivity reduces osteoblast and osteoclast activity making the bones weaker and more susceptible to becoming brittle.
A diet rich in calcium and Vitamin D, and resistance training can help maintain and increase bone density. Performing compound exercises that cause the bones to bend will utilize the migration of osteoblasts to form a strong matrix. Compound exercises are movements that use multi-joints and many muscle groups to perform; squats, deadlifts, bench press, clean and press, etc.
The resistance HAS TO BE GREAT enough to force a challenge on bones and muscles. Using too light of a weight will negate the bone building training effect. The bone must bend to achieve greater density.
Daryl’s Bone Building Program:
Perform 1-2 compound exercises 3-5 times per week, 3-5 sets, 4-8 reps, 92-100% Maximum intensity.
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