Sarcopenia and osteoporosis are the big enemies when it comes to aging. Osteoporosis is the loss of bone mass and Sarcopenia is the degenerative loss of skeletal muscle. 

Fortunately, we can help prevent or minimize these occurrences with weight training.  Our bodies build muscle and bone relative to the amount that we use them.  Someone who spends his days lifting heavy objects will grow thicker bones and build the corresponding muscles that he or she uses in their lifts.  If your day is spent sitting behind a desk, your body will not see the need to hold onto muscle and will break it down; the same goes for the thickness of your bones.

Muscles and bones grow in similar fashion.  Through exercise, your body will make slight tears in the muscle fibers.  Hormones are then picked up by receptor cells and control the process of growth.  As long as there are sufficient nutrients to perform the task, regular muscle growth takes place.  Ontogenesis, or bone growth, begins when pulled by muscles during exercise.  This pulling activates osteoblasts that rush to the site and lay down collagen for the formation of new bone mass.

The best way to activate both of these sequences to help increase bone density and skeletal muscle is to focus on weight-bearing multi-joint exercises and try to avoid isolating muscle groups.  It is also important to vary the exercises so that the receptor cells are presenting a new stimulus for the formation of the bone.

For best results make sure you are eating the right amount of nutrients required by your body to sustain proper growth in these areas.  In regards to exercising, maintain a steady increase in your intensity to give your body a reason to grow stronger.

For more information, please call Extreme Boot Camp at 661-210-8022.