Adaptation of bone to exercise part five of five
Bone is connective tissue. When stressed it deforms under the load. Osteoblasts-bone growth cells- migrate to the surface of the bone to counteract the strain caused by this external weight. Because of this activity, bones grow stronger due to the bending, compressive, torsional loads and the muscular contractions at the tendinous insertion points.
Exercise prescriptions for bone growth stimulation[1]
| Volume 10 reps for 3-6 sets | Load Moderate to heavy depending on your exercise experience |
| Variation | Undulating periodization pattern |
| Exercise selection | Structural, multi-joint, large muscle groups |
Summary:
The greater the magnitude or intensity, the higher and faster the power output, and the direction of force all contribute to the successful laying down of new bone growth.. Next week, exercise suggestions to help make your bones stronger. When exercising for bone adaptation, stay away from the machines, use free weights if your fitness allows so you get the full body loading benefit of the load on yo0ur body.
Next week, exercise suggestions to help make your bones stronger.
[1] *Essentials of Strength Training and Conditioning
Baechle, T. R., Earle, R.W. Human Kinetics 2001
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