Bone--watch out for reversals of fortune.
Gains in bone density as a result of weight bearing exercise like running and weight lifting weight lifting, international sport, also a training technique for athletes in other sports. From the earliest times men have lifted weights as a test of strength. only last as long as you keep exercising. In a new study from Oregon State University Oregon State University, at Corvallis; land-grant and state supported; coeducational; chartered 1858 as Corvallis College, opened 1865. In 1868 it was designated Oregon's land-grant agricultural college and was taken over completely by the state in 1885. 51 women were studied to learn the effects of training and detraining on bone density over time. The exercise group increased their bone mineral density bone mineral density
See bone density.
bone mineral density A measurement of bone mass, expressed as the amount of mineral–in grams divided by the area scanned in cm2. See Bone densitometry. during 12 months of impact and resistance training and then proceeded to lose those gains during a six-month detraining period.
In order to preserve bone density gains, the weight bearing exercise stimulus must be ongoing. Here is a great example of the old "use it or lose it" adage. And while running itself is great for maintaining bone strength, it may not be good enough. First, the upper body does not benefit at all from the bone-building effects of running. Further, bones may respond better to the overload experienced during weight lifting since bone building occurs when the stress the bone experiences exceeds its previous adaptations. Strength training should be done one to three times a week and the major muscle groups worked to the point of fatigue (after eight to 12 repetitions you can't do another without losing form).
Bone health also includes calcium and vitamin D vitamin D
Any of a group of fat-soluble alcohols important in calcium metabolism in animals to form strong bones and teeth and prevent rickets and osteoporosis. It is formed by ultraviolet radiation (sunlight) of sterols (see steroid) present in the skin. in your diet. Most Americans find it is difficult to consume adequate amounts of calcium, and supplements can make up the difference. They are absorbed best with food but calcium can interfere with iron absorption and certain medications. So if you're supplementing, don't take iron and calcium at the same time (and check with your doctor if you're taking medication of any kind). Calcium supplements may contain high levels of lead, so look for products marked "purified" or those with the "USP USP - unique sales point " label (United States Pharmacopeia United States Pharmacopeia /Unit·ed States Phar·ma·co·peia/ (USP) a legally recognized compendium of standards for drugs, published by The United States Pharmacopeial Convention, Inc., and revised periodically. 7, which certifies that testing has been done). Don't forget that vitamin D is needed to utilize the calcium. Your skin produces vitamin D in response to sunlight but using sunscreen sunscreen /sun·screen/ (-skren) a substance applied to the skin to protect it from the effects of the sun's rays.
n. reduces the amount of vitamin D your body can make.
(Journal of Bone and Mineral Research, 2000, Vol. 15, No, 12, pp. 2495, The Physician and Sportsmedicine, 2000, Vol. 28, No. 2, pp. 69-84; Nat'! Osteoporosis osteoporosis (ŏs'tēō'pərō`sĭs), disorder in which the normal replenishment of old bone tissue is severely disrupted, resulting in weakened bones and increased risk of fracture; osteopenia Foundation, www.nof.org)
DAILY CALCIUM NEEDS Pre-menopausal women 1,000 mg Postmenopausal women on hormone replacement 1,000 mg Premenopausal youth (under age 25) 1,400 mg Postmenopausal women without hormone replacement 1,500 mg Adult men 1,000 to 1,200 mg Daily Vitamin D Needs 400 to 800 international units