Bath personal trainer Chris Rogers shares recent research on the development of a strong body for enhanced later life in females.
Osteoporosis and Strength Training
Scott B. Going, PhD
Department of Nutritional Sciences, Center for Physical Activity and Nutrition, University of Arizona, Tucson, 2009
Osteoporosis is a major public health problem. Mechanical strain,imparted by muscle action and ground reaction forces, regulatesbone size, shape, mineral mass, and density and subsequentlybone strength. Thus, physical activity is critical for bonedevelopment, bone health, and fracture risk reduction. Animalstudies, in which strain can be manipulated and measured directly,consistently show bone responds to high-strain magnitudes andrates, and only a few repetitions are needed to elicit a response.Extrapolation to humans suggests resistance exercise may beeffective for osteoporosis prevention. Indeed, strength-trainedathletes have significantly higher bone mass and density thanathletes and nonathletes who do not engage in similar training.Prospective studies also support the benefits of resistanceexercise demonstrating slowed bone loss and often an increaseof 1% to 3% in regional bone mineral density, especially inwomen. Although more work is needed to define the optimal doseand the effects of nonmechanical factors (eg, nutritional, endocrine,body composition) on the response, the effects of resistanceexercise on muscle mass and strength, balance, and agility,in addition to direct skeletal benefits, underscore its importancefor osteoporosis, falls, and fracture prevention.
Take home here is that strength training is something that EVERY female should be taking part in. The development of a strong body is not just for men!
Committed to your success,
Chris