drtbear1967
Musclechemistry Board Certified Member
How do bones react to progressive resistance training ?
How many times do you hear people say you shouldn't train with weights because you might hurt yourself ?
Well, in reality, resistance training is probably the best thing we can do.. not only for our muscles, tendons and ligaments but also for our bones!
Our bone structure is sound and strong and, a cording to research it adapts to the stimuli we provide it with, by remodeling itself over time and getting stronger.
Just like muscles, our bones sense the mechanical stimuli via a mechanism known as "mechanotransduction", through the Osteocytes (which are believed to be the critical mechanical sensor cells)[1,2], which sense the mechanical signal and convert it into a biochemical one.
Their stimulation cannot be derived directly from matrix deformation, as the required magnitude of strains is so high that it would cause bone fracture. [3,4]
Therefore, it appears that mechanical loading induces the dynamic flow of the pericellular interstitial fluid in the lacunar-canalicular system, which seems to contribute significantly to osteocyte mechano-transduction and bone remodelling process. [5]
Improved bone tissue mass provides higher structural strength and better protection against fractures as well [6], hence, failure to maintain a positive bone adaptation needed to withstand daily loading might even be used to define osteoporosis. [1]
Heavy resistance training (but also Light load training with BFR) seem to have very positive outcomes in BMD (Bone mass density), after 4-6, but even more benefits when continuing training for more than 1 year. [7,8,9,10]
Bottom line: go do yourself a favor and go lift some heavy a** weights.
How many times do you hear people say you shouldn't train with weights because you might hurt yourself ?
Well, in reality, resistance training is probably the best thing we can do.. not only for our muscles, tendons and ligaments but also for our bones!
Our bone structure is sound and strong and, a cording to research it adapts to the stimuli we provide it with, by remodeling itself over time and getting stronger.
Just like muscles, our bones sense the mechanical stimuli via a mechanism known as "mechanotransduction", through the Osteocytes (which are believed to be the critical mechanical sensor cells)[1,2], which sense the mechanical signal and convert it into a biochemical one.
Their stimulation cannot be derived directly from matrix deformation, as the required magnitude of strains is so high that it would cause bone fracture. [3,4]
Therefore, it appears that mechanical loading induces the dynamic flow of the pericellular interstitial fluid in the lacunar-canalicular system, which seems to contribute significantly to osteocyte mechano-transduction and bone remodelling process. [5]
Improved bone tissue mass provides higher structural strength and better protection against fractures as well [6], hence, failure to maintain a positive bone adaptation needed to withstand daily loading might even be used to define osteoporosis. [1]
Heavy resistance training (but also Light load training with BFR) seem to have very positive outcomes in BMD (Bone mass density), after 4-6, but even more benefits when continuing training for more than 1 year. [7,8,9,10]
Bottom line: go do yourself a favor and go lift some heavy a** weights.