One area which is of special concern to many of us is osteoporosis. This article aims to explain how improving muscle quality through strength training can improve your bone density and decrease your risk for developing osteoporosis.
Osteoporosis can lead to bone fractures
Fluctuations in bone mineral density can be normal to some degree. The decreased production of sex hormones, age, and genetics can all be responsible for a low bone density score. Furthermore, people with lower muscular strength, lean mass, and sarcopenia (age-related loss of muscle mass), are associated with and are indicators of osteoporosis.
The concern, however, is not necessarily a lower bone mineral density but the increased risk for a fracture. The lifetime risk of any osteoporotic fracture is high and lies within the range of 40 to 50% in women and 13 to 22% for men. So, what are we going to do about it? Might I suggest improving your muscle quality?
THE MUSCLE QUALITY – BONE DENSITY CONNECTION
There are two ways in which improving muscle quality directly improves the health of the skeletal system and more importantly protects us from greater risk of fractures from osteoporosis.
Increased bone mineral density
Stronger muscles yield greater structural support to the skeletal system as well as greater force absorption.
First, we have the direct, measurable effect strength training has on improving bone mineral density. We are talking specifically about improving your ‘score’ or the density of the bone on a bone mineral density test.
I think we can all agree that exercise improves bone mineral density. However, it goes back to what our definition of exercise is (see our definition of exercise in this article). All exercise is not created equal.
Exercise must force the body to make a positive adaptation. We at The Exercise Coach® define a positive adaptation to include increased bone mineral density.
So, what does work? Right Intensity Training™ of course! The reason is because there is meaningful demand being put on the muscles. We know that as muscles become stronger and capable of generating more force, the surrounding structures – tendons, ligaments, and bone – must also become stronger.
Exercise not only needs to induce positive adaptations but also ensures the body is not being put at risk for injury. We are looking for the sweet spot of exercise intensity that forces positive adaptations while protecting the body from any potential injury. This is where our trademarked Right Intensity Training™ is the ideal.
This leads right into the fact that stronger muscles result in stronger structural support for our bones. Remember, osteoporosis means that the loss of bone mineral density has resulted in an increased risk of fracture.
Furthermore, some may even argue that decreased bone mineral density is a natural part of aging that coincides with hormonal changes and it’s inevitable. Do we just accept our fate and go quietly into the night if this is true? Of course not!
THE MUSCLE QUALITY – OSTEOPOROSIS CONNECTION
As muscle quality improves, several factors can lead to a decreased risk for fracture. First, think of the stronger the supporting musculature the more forced absorption your body can tolerate. We see this with the eccentric aspects of our training. Not only are we able to absorb more force, but the increased muscle quality also works as a force-dissipating agent to protect our bones.
To recap, walking, low to moderate intensity activity, and weight-bearing recreation do not and will not stimulate improvements in bone mineral density nor does it reduce your risk for osteoporotic fracture. Right Intensity Training™ and improved muscle quality is the only and best way to have a positive impact through exercise.
Good thing you know where to go for that!
Today, more than ever, we need to maintain our physical and mental health for our overall well-being. The workouts at The Exercise Coach® change everything for our clients.
See for yourself how you can improve your muscle quality using our unique hi-tech process, which helps our clients get the results that matter most to them at The Exercise Coach®. Visit exercisecoach.com/north-mesa or call (480) 716-6080 for two free sessions!