Adaptation of bone to exercise
Danny O'Dell explains how exercise is beneficial to bone development.
Bone is considered a connective tissue that when stressed, deforms as a result of the load. To meet the strain imposed upon the external structure caused by the bending, compressive, torsional loads and the muscular contractions at the tendinous insertion points, osteoblasts migrate to the surface of the bone.
At the point of the strain, immediate modelling of the bone begins. Proteins form a matrix between the bone cells. This causes the bone to become denser due to the calcification process occurring during the growth response to the load.
The new growth occurs on the outside of the bone to allow the manufacture of new cells to continue in the limited space with in the bone itself. This outer layer is commonly known as the periosteum.
Adaptations take place at different rates in the axial skeleton (skull/cranium, vertebral column, ribs, and sternum) and the appendicular skeleton (shoulder, hips, pelvis and the long bones of the upper and lower body - essentially the arms and legs). This is due to the differences in the bone types - trabecular (spongy) and cortical (compact) bone.
The stimulus for new bone formations
Minimal essential strain (MES) refers to the threshold amount of stress applied to the structure which is necessary to elicit growth of new bone material. A force exceeding MES is required to signal the osteoblasts to move toward the periosteum and begin this transformation. MES is thought to be 1/10 of the breaking force needed to fracture the bone. Training effects have a positive relationship to bone density just as sedentary living habits play a role in the loss of bone density.
Training to increase bone formation
Programs designed to stimulate bone growth, also known as bone mineral density (BMS), will incorporate the following characteristics:
Specificity of loading
This will see the exercise patterns emphasizing specific areas in need of assistance. New or unusual forces in varying angles of stress will enable your bones to adapt to the greater intensities. Military presses, bench presses, upright shoulder shrugs, push ups, chin ups, plus other similar exercises would help develop stronger upper body bones. Lower body exercises selections would be along the lines of these types of movement patterns: squats, calf raises, dead lifts, and straight leg dead lifts.
This will promote osteogenic stimuli (factors that stimulate new bone formation) and will exhibit these characteristics: Compound exercise muscle movements consisting of multi joint, structural loading and varying force vectors. Such exercises are the squat, dead lift, military press and the bench press along with the Olympic style moves.
Greater than normal loads force the body to adapt in a positive manner regarding new bone formation. This response is greater if the load changes are dramatic and repetitive in nature. Younger bones may be more receptive to osteogenic changes in the load variance than older bones.
Variations of exercise selections
The body adapts quickly to imposed loads per the Specific Adaptation to Imposed Demands (SAID) principle. In order to prevent accommodation the exercises need to be varied on a periodic basis. There are many individual differences in the same exercise e.g. the squat has at least seventy variations and these do not include any machine versions.
Mechanical load consists of the following:
Exercise prescriptions for bone growth stimulation
Baechle & Earle (2001) recommend:
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.
To increase lean body mass, add strength and power
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About the Author
Danny O`Dell is a NSCA Certified Strength and Conditioning coach from the USA. He is the author of a number of training manuals including: The Ultimate Bench Press Manual, Wilderness Basics, Strength training Secrets, Composite training and Power up your Driving Muscles. Danny has published articles in national and international magazines describing the benefits of living the healthy fitness lifestyle.
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