What are the effects on the skeleton after exercise?

99% of the body's calcium being stored within the bones, they deservedly receive the most attention with regard to this mineral. The most common concern when it comes to calcium is with regard to osteoporosis, which is caused by a weakening of bones. This is a problem that is unique, as calcium is the only nutrient whose storage form serves as a functional role. Bones are dynamic in that they are constantly changing; they respond to mechanical loading, hormonal fluctuations, and nutritional status. They are constantly breaking down and replacing and repairing themselves, based on the situations within the rest of the body. When vital functions (i.e. heart and nerve function) become deficient in calcium caused by inadequate intake of the nutrient, the storage is tapped into and bones are subsequently weakened. While this can occur daily, it is in the long run that this becomes an issue, as weakened bones can lead to osteoporosis. Getting enough calcium can help reduce the risk of osteoporosis. (http://www.brianmac.co.uk/articles/scni24a3.htm)

The skeletons systems responds to exercise is very simple following weight bearing exercise like jogging, weight lifting and so on the bone in the skeleton system resond by increasing the density of the bones. This increase in bone density strengthens the bones and enables it to with stand increasing presure. This is a positive result for physical activity.

The hyaline chief of the cartilage responds threw a thickening process, this automatically response an increased protection for the joint interface. It will also increase the synovial capitals strength. Once again this response to bone density provides add ional protection for the joints against the demands of activity movements and pressure put upon them. This response is also beneficial in latter life as it can reduce ware and tear and help of set arthritis. The joint is further increased by ligament strength and flexibility. The joint can with stand increased strength without dislocating.

The demands of training will place increased strain upon the bodies mineral resources. It is critical to meet the extra demands for calcium and phosphate and insure the bone strengthen process occurri

Osteoblasta this is when the bone cells that migrate to the bone surface in response to mechanical loading. Ostemoblasts manufactures and secrete proteins or collagen that are deposited in the space between the bones cells this makes the bone stronger in that area.

In order for new bone to be made, the mechanical loading has to be above a certain threshold. Forces that are repeated and are above this threshold signal osteoblasts to lay down new collagen. the activity has to be weight bearing to be most effective for strengthening and building bones.

The loss of bone is much more rapid than the formation of new bone. Rapid removal of calcium from bone occurs only after a few weeks of bed rest.

The absence of weight-bearing on the spine has a greater influence on vertebral bone loss than the absence of muscular contractions.

Certain exercises only strengthen certain parts of the spine. Running strengthens the femur and lower leg bones. Jumping strengthens the hips. Cycling strengthens the arms, neck and shoulders.

Use exercises that directly load particular regions of the skeleton. Use structural exercises, exercises that involve many muscle groups at once, direct forces through the spine and hips and allow for greater loads to be used. Progressively overload the muscles. Vary the exercise selection to continually present a new stimulus.

Osteoporosis is a disease in which bone mineral density and bone mass become reduced to critically low levels. When bone becomes this compromised, forces normally absorbed by the skeleton now result in fractures. The site of fractures that most devastating are the spine and hip. Maximize peak none mineral density in early adulthood (capable of exercise)

Exercise Prescription Guidelines for Stimulating Bone Growth

Volume: 13-16 sets of up to 100 reps.

Load: 10-100RM

Rest:10-40 minutes

Variation: Typical periodization schemes to increase muscle strength and size.

Exercise Selection: Structural exercises, squats, cleans, deadlifts, bench press, shoulder press.

JOE SAY HI