Strength and Bone Growth

milly · Post by **milly** » Sun Dec 16, 2007 1:52 am

I believe muscle and/or strength is linked to bone growth as we get older?
How does this work?

How, why and what is the connection with women and oesteoporosis and why is it good to keep good strength?

Boss Man · Post by **Boss Man** » Sun Dec 16, 2007 7:47 am

1 in 3 women over I think it's 70 or 75, will develop Osteoperosis, so strength training can increase bone density.

I can't say exactly how it happens, it could be similar way to how muscle grows, you get tiny distortions in the bone which heal, and then the Bone devlops in accordance with your Calcium intake, or the increased Metabolic environment allows for better Calicum absorption.

It also helps to have a good Calcium intake, which for women is about 1,200-1,500 mg's as the Calcium is stored in something called a Bone Matrix, and when it starts depleting, which it does on a daily basis, little things called Osteoblasts help transport the Calcium into the Bones.

Also good strengthening of Muscles and Connective tissues, means that a lot of Bones and Joints get better protection, which means you're less likely to suffer fractures, dislocations etc etc.

swanso5 · Post by **swanso5** » Sun Dec 16, 2007 4:41 pm

women generally do less weight bearing exercise and eat less than men...wt bearing exercise and eating adequate and quality calories are the 2 most important points in bone strength

men are also naturally stronger anyway which is why we don;t get a lot of oseo but many still do

carrie11 · Post by **carrie11** » Tue Dec 18, 2007 3:45 am

Hi, just wanna ask which is better or which will give me enough calcium I need? Will it be from taking a calcium tablet or still opting to eat calcium rich foods?

swanso5 · Post by **swanso5** » Tue Dec 18, 2007 2:05 pm

depending on your diet but women generally have weaker bones from lack of wt bearing activity which is wjy they generally need more to make up fop it...it's always better to get your minerals from food though but if it lacking in adequacey then supp's may be needed

SarahPT · Post by **SarahPT** » Thu Dec 20, 2007 9:08 am

I agree, try to get most of your calcium through foods. Dairy has a lot of calcium, but there are also other sources, such as some veggies, that have calcium.

Boss Man · Post by **Boss Man** » Thu Dec 20, 2007 1:35 pm

Almonds do as well, and I think Soybeans do too.

CAndersonCSCS · Post by **CAndersonCSCS** » Fri Dec 28, 2007 9:03 am

Weight training helps strengthen bones because it provides external forces on the bones (compression, bending, torsion, shear). These forces provide the stimulus for bone mineralization to take place, which builds the bone back stronger/thicker than it was previously. Weight bearing exercises are most beneficial when it comes to reducing/preventing bone loss.

Without going into detail about bone formation, that's pretty much how it works.

milly · Post by **milly** » Fri Dec 28, 2007 9:46 pm

CAndersonCSCS wrote:Weight training helps strengthen bones because it provides external forces on the bones (compression, bending, torsion, shear). These forces provide the stimulus for bone mineralization to take place, which builds the bone back stronger/thicker than it was previously. Weight bearing exercises are most beneficial when it comes to reducing/preventing bone loss.

Without going into detail about bone formation, that's pretty much how it works.

Thank you... this helps me better understand what and how it affects the body and the process that makes the bones stronger.

Rabger · Post by **Rabger** » Sun Feb 03, 2008 6:47 pm

swanso5 wrote:men are also naturally stronger anyway which is why we don;t get a lot of oseo but many still do

Actually, males have stronger upper bodies but females generally have stronger lower bodies (when society doesn't teach them that being stick thin and weak as hell is a good thing).

swanso5 · Post by **swanso5** » Sun Feb 03, 2008 7:36 pm

i wouldn't say that at all...men are stronger period...chicks naturally have more endurance though so if you could do 15 reps at 60% of your max they might be able to do 18 - 20 with 60% of their max wt

Rabger · Post by **Rabger** » Tue Feb 05, 2008 6:36 pm

swanso5 wrote:men are stronger period

Not good to make generalizations. If a female works out for strength, she's naturally going to be stronger than a man that doesn't. I know this one girl that was into powerlifting. She competed with men since there weren't other women in the area, and in her last competition she took second place, beating a ton of men. And she didn't look like a he-man either. I think maybe their egos got crushed a little.

swanso5 · Post by **swanso5** » Tue Feb 05, 2008 7:17 pm

if one works out then they are not "naturally" stronger than another...if they both don't workout and one is stronger, then yes they are naturally stronger...working out negates the natural side of it

men are "made" stronger, it's fact mate not a generalisation

Rabger · Post by **Rabger** » Sat Feb 09, 2008 10:25 am

swanso5 wrote:men are "made" stronger, it's fact mate not a generalisation

It may be the norm in many cases (again, helped by the social notion that females need to be stick thin and weak), but its def not universal or an automatic assumption. Or at least shouldn't be an automatic assumption.