As we get on in life, we lose bone density. If this happens, we become more vulnerable to ailments such as osteoporosis. Nevertheless, the good news is that weight training can assist with increasing bone density. Why is this? Have a read-through of this article to learn more.
What is ‘bone density’?
The term ‘bone density’ refers to how strong your bones are. Collagen is the main constituent of bone together with calcium. Throughout our childhood as well as teenage years, our bones are being fortified to make them stronger. Old bone is not eliminated as much as new bone is created. Medical expert say that, in these years, our bones are the strongest.
After 30, there is not that much new bone which is being formed. This being said, old bone is taken way and – if the rate at which the old bone is eliminated is faster than the rate at which new bone is formed – you’ll be more susceptible for osteoporosis as well as bone fractures.
How weight training assist with increasing bone density
You can do something right now to assist with increasing bone density – and that is through exercise. Expert personal trainers have uncovered three biological factors, in exercise, that help to enhance bone density. These are the following:
- The degree of the muscle strain that an exercise exerts,
- The degree to which this muscle strain occurs, and
- The rate at which this muscle strain takes place.
One of the best exercises to assist with enhancing bone density is weight training as it combines all of the above three factors. In particular, the force employed on the muscle helps to stimulate bone growth.
What weight training exercises are the best answer to increasing bone density
Some of the best exercises to encourage the increase of bone density are push-ups as well as squats. Add in a free weight, for example a pair of dumbbells or barbells, in order to make this exercise more challenging.
There are a couple of dos as well as don’ts when it comes to performing the squat properly. For example, when most individuals try to squat, their knees project far too much over their toes. Their rear goes straight down and their heels raise up off the floor. This occurs because proper squat technique requires some hip flexibility, proper balance in addition to a hip hinge.
Every time you squat, hinge your hips so that your glutes move backwards during the downward phase of the squat. Your knees will no longer protrude over your toes however, if you are tall, this may happen but ensure that it does not put pressure on your knees. Finally, the pressure of the squat will be on your heels as opposed to your toes and you will be able to get more depth to your squat.
In addition, another major error that people make when they do squats is rounding their necks or looking down at the floor. By doing this your spinal alignment is automatically thrown off which makes the squat a very hazardous exercise particularly if you are utilising a lot of weight.
A crucial theme with the squat is to ensure that your spine is in a proper alignment. By keeping your shoulders back as well as your chest out your lower back will probably have the correct natural curve. If you round your shoulders back and keep your chest out, your lower back will most likely have the correct natural curve. If you round your shoulders and drop your chest in, your spinal alignment will be incorrect.
Hyperextension of your lower back by arching too, much or rounding your back, can put significant pressure on the intervertebral discs. These are soft, gel-like cushions which protect each vertebra. If the disc ruptures owing of too much pressure, a section of the spinal disc pushes outside its normal boundary. This is referred to as a herniated disc and may possibly require surgery.
In this article, we’ve given a number of pointers about how to do the squat, which is an excellent exercise for improving bone density. There are loads more exercises out there that you can do in order to help you with improving your bone health. You just need to find one which you enjoy and works for you!
If you want to learn more about other exercises to help improve your bone density, find out more here.