The Importance of Strength Training For Bone Density
We all know that strength training exercises are excellent methods to build muscle mass, size and strength. This is on top of the general benefits of exercise including but not limited to lower amount of body fat, higher efficiency at burning calories, and better moods. Did you know, however, that strength training is also of critical importance in boosting bone density? But to better understand bone density, it is essential to understand the relationship between bone density and muscles mass. Link Between Bone Density and Muscle MassThe link between the loss of muscle mass and bone density as we age is common sense. Just take a look at sedentary and average individuals whose bodies change in appearance as age inevitably creeps on in their lives and you get the point. Their muscles start to sag while their bones start to become prone to various injuries and illnesses.
The good news is that, even when you lose muscle mass as you age, you can significantly preserve, replace and enhance it while also warding off excess body fat with strength training exercises. Bodyweight and weightlifting exercises are then recommended.
As the muscles lose mass, the bones also lose their density unless something is done to considerably delay the process. This is where strength training exercises come in. Keep in mind, too, that a decrease in bone density increases the risks for fractures and other injuries as well as illnesses like osteoporosis. Read more about how weight training can assist with your bone density at http://www.naturalnews.com/010528.html
Benefits of Strength Training at Any Age
Health experts recommend that individuals over the age of 30 should engage in moderate levels of strength training exercises for 3 to 5 days a week in order to enjoy the following benefits:
• Develop strong bones, which is the result of the increase in bone density while also lessening the risks for osteoporosis.
• Maintain a healthy weight, thanks to the fact that your toned muscles burn higher amounts of energy than fat.
• Lessen your risks for injuries to your muscles, joints and bones for the simple reason that these are now stronger.
• Increase your sense of balance, an important part of maintaining independence even in old age.
• Better management of chronic conditions like depression, diabetes and arthritis since your body in general and your bones, muscles and joints in particular are healthier.
• Higher levels of stamina for the simple reason that, as your body gets stronger, you will not feel fatigue too soon during your exercise sessions.
• Greater levels of concentration especially for older adults.Indeed, strength training exercises may effectively boost muscle mass and bone density but there are other notable benefits that must not be overlooked either.
Options to Consider in Strength Training
Start on your strength training program as soon as possible. You can perform the exercises at home or in the gym as well as with just your bodyweight or with weightlifting equipment. You should carefully consider your options so that your final choice fits your age, physical condition, and fitness goals as well as your lifestyle, budget and other personal needs.
To name a few options:
• Bodyweight exercises include push-ups, pull-ups, and crunches
• Free weights training with barbells, dumbbells and kettlebells
• Resistance tubing with the use of affordable resistance tubes
• Weightlifting machines like the at-home mini-gym
Start with bodyweight exercises as these require little to no equipment, which means
lower risks for injuries. Gym equipment are best used under the expert guidance of a personal trainer, at least while you are learning the ropes.
Latest research suggests that intense isotonic training is most effective to build muscle (routines should be no longer than 40 - 50 minutes. Fast twitch muscle fibers are most effectively stimulated this way.
If just beginning, then be sure to not overdo it, as over training is the best way to ensure you will actually lose weight - a bodybuilders worst nightmare!! If you are seeking a little more stamina in your training routine, try some Bulgarian tribulus - the best I have found so far is at the Healthy Action site mentioned above.
Bodybuiding supplements are many in number, but unfortunately only a few of them will in fact do what they are meant to do! The reason for this is simple - for the body to pack on muscle, we need to create an anobolic environment.
The other primary supplement for natural bodybuilders is a product called creatine monohydrate, which is in fact a cell volumizer. The best example of this product out there in the market place currently is called "Cell-tech", and contains dextrose monohydrate, selinium, chromium and so forth for quick action.
Our aim is to clear up some of the ambiguity out there in regards to bodybuilding supplements, and point people in the correct direction to ensure you guys can reach your goals.
Bodybuilding is a sport that virtually anyone can enjoy - without it costing too much either.
After decades of training & thousands of workouts later, I feel that I know a few things or two about fitness and so forth, and feel it my responsibility to give back a little.