Impact of Resistance Training for Bone Density and Preventing Osteoporosis

The human body has 206 bones and over 600 muscles. Bones, just like muscles, are constantly growing, shrinking, and reshaping based on their environment. Old bone matter is constantly being replaced by newer bone material (bone matrix, calcium, bone cells, etc.) based on the environment they’re exposed to. This is called Wolff’s Law. It’s the process of bones adapting and remodeling based on the environment they’re exposed to, like resistance training and exercising. This applies to fitness and resistance training as it not only stimulates the muscles but also impacts bone density. The more you lift weights and work out, the more impact it will have on your bone density. Bones are living organisms that always change based on what they’re exposed to. This can be associated with osteoporosis. Individuals with a sedentary lifestyle may be at a higher risk of developing osteoporosis because the body slowly starts to decay and testosterone levels also begin to decline over time. This can lead to frail, delicate, and fragile bones known as osteoporosis later in life.

Beginning an active lifestyle earlier in life can reduce the risk of developing osteoporosis later. This is because bones are exposed to a more strenuous environment (workouts and exercise), which causes them to adapt and remodel to withstand the new environment in the form of fitness. The bones adapting to load-bearing exercises (resistance training) will require them to constantly recycle old bone matter with new bone matter. This will develop denser bones with an increase in bone matter that can prevent them from decaying over time. This will reduce the risk of developing osteoporosis later in life.

Testosterone levels begin to decline as the human body ages. It does, however, also play a big role in fending off osteoporosis as well. The testosterone gained from exercising helps promote bone remodeling and shaping. Starting a fitness routine at a young age and maintaining it can be significant to develop higher testosterone levels and increase bone density that will combat osteoporosis that can be developed later in life.

 As bones are changing and adapting, a regular fitness enthusiast that pays attention to the weight they’re lifting may come to a point when the muscle can perform the lift, but the bones cannot. This could lead to bone bruising and pain as they have not developed the proper amount of density to perform the exercise correctly. This is why it is important to listen to the body when exercising and training within an individual’s capacity.

Resistance training also provides other positive health benefits like improving heart health, increasing testosterone levels, strength, and muscle mass, and can increase bone density. But it can also combat conditions that can have a negative impact on one’s life.

Sources

• International Sports Sciences Association (ISSA). ISSA Curriculum Materials

 To learn more about different methods of resistance training please visit: https://dietfithealth.com/pages/different-methods-of-training

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