Australian Natural Bodz - - Train Smart -

Yet again an­other sci­en­tific study prov­ing the ben­e­fits of weight train­ing for in­creas­ing bone den­sity, some­thing that us weight train­ers have known for years. But its al­ways good to get the nod of ap­proval from the sci­en­tific world! Read on…. Typ­i­cally as­so­ci­ated with women, os­teo­poro­sis is a con­di­tion that makes bones weak and prone to break­age. Nearly 2 mil­lion men in the US have the con­di­tion, and 16 mil­lion more have low bone mass. Pam Hinton, from the Univer­sity of Mis­souri (Mis­souri, USA), and col­leagues en­rolled 38 2phys­i­cally ac­tive, mid­dle-aged men who com­pleted ei­ther a weight-lift­ing pro­gram or a jump­ing pro­gram for a year. Both pro­grams re­quired par­tic­i­pants to com­plete 60-120 min­utes of tar­geted ex­er­cises each week. The par­tic­i­pants took cal­cium and vi­ta­min D sup­ple­ments through­out their train­ing pro­grams. The re­searchers mea­sured the men’s bone mass at the begin­ning of the study and again at six and 12 months us­ing spe­cial­ized X-ray scans of the whole body, hip and lum­bar spine. The re­searchers found the bone mass of the whole body and lum­bar spine sig­nif­i­cantly in­creased af­ter six months of com­plet­ing the weight-lift­ing or jump­ing pro­grams, and this in­crease was main­tained at 12 months. Hip-bone den­sity only in­creased among those who com­pleted the weight-lift­ing pro­gram. As well, the par­tic­i­pants re­ported min­i­mal pain and fa­tigue af­ter com­plet­ing their ex­er­cises, and these rat­ings de­creased over the year. The study au­thors write that: “[Re­sis­tance train­ing] or [jump train­ing], which ap­peared safe and fea­si­ble, in­creased [bone min­eral den­sity] of the whole body and lum­bar spine, while [re­sis­tance train­ing] also in­creased hip [bone min­eral den­sity], in mod­er­ately ac­tive, os­teopenic men.” Foot­note: Once again weight train­ing comes out on top as the best bone build­ing ex­er­cise in the busi­ness. Keep­ing in mind we are talk­ing weight train­ing, or es­sen­tially us­ing weights we can han­dle. I have see many folk try for these crazy per­sonal bests where they per­form crazy weights on squats, leg press and dead­lifts! Take a page out of a num­ber of body­builders around in the 1990’s who at­tempted these sorts of crazy lifts, they are now get­ting around in wheel chairs or walk­ing frames. Stay safe and don’t let your ego shat­ter the ef­fects of weight train­ings bone build­ing ben­e­fits! Ref­er­ence Hinton PS, Nigh P, Thy­fault J. “Ef­fec­tive­ness of re­sis­tance train­ing or jump­ing-ex­er­cise to in­crease bone min­eral den­sity in men with low bone mass: A 12-month ran­dom­ized, clin­i­cal trial.” Bone. 2015 Oct;79:203-12.

Photo by Steve Jones

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