Make no bones about it! ("Uncovering" Osteoperosis)

IN TODAY'S EPISODE, YOU WILL LEARN:

KEY FACTORS IN GAINING AND MAINTAINING BONE DENSITY -
Today, we are talking about optimal bone remodeling - where the bone building process is higher than the bone degradation process. This allows for better bone health.

Here are the concepts to keep in mind:
1. Strain Magnitude - The amount of relative change in bone length under mechanical loading to create a change. Need to bend the bone enough to elicit change without inducing injury. Jumping has more strain magnitude than tip-toe.
2. Strain Rate - The rate at which strain develops and releases. Running has a faster strain rate than slow walking.
3. Strain Cycle (frequency) - The number of repetitions that change the bone dimensions at any given magnitude. EG: how many times your legs turned over when running/walking. Like the distance.
4. Strain Distribution - The way the strain is distributed across the bone. If you are always walking, the strain is distributed across the bone the same way all the time. Need to throw in some dancing or side stepping down a hill.
5. Rest - resting between sets and sessions allows the bone to reabsorb fluid in order to recover properly and increase bone mineral density.

PUTTING IT ALL TOGETHER
You want to have an activity that has the MOST strain magnitude (force), with the most strain rate (pace), with the most frequency (reps/distance), and with the most varying strain distribution (angles).

Obviously you need to mind your current level of fitness.


WAYS TO GET MORE INFORMATION:
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