Return to article: How to Build Stronger Bones
on 3/23/2006 Use (preferably) resistance exercises that directly load particular regions of the skeleton. e.g. use exercises that reach or exceed a threshold stimulus of bone to stimulate new bone formation in the area experiencing the mechanical strain. This threshold is called MES: Minimal Essential Strain which is thought to be approximately one tenth of the force required to fracture the bone.Use structural exercises, that is, exercises that involve many muscle groups at once, direct force vectors through the spine and hip, and allow greater absolute loads to be used in training. Once accustomed to the stimulus variation in exercise is a must to stimulate the bone formation to a higher level.Deposition of new bone can be expected after 6 to 12 weeks of mechanical loading and is independent of age or reproductive hormonal status.
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