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There is nothing more important for independent living and a vigorous life than strong bones. They provide structure, protect your organs and anchor your muscles. Because women lose calcium and minerals regularly thru Menstruation, they are fighting a constant and lifelong battle in preventing Osteoporosis.
There is nothing worse for an aging woman than weak bones and a frail body. How will you get in and out of your car, carry groceries or even lift and carry your grandchildren? The best way to combat this is by smart-focused and consistent resistance training.
Bones get stronger when they are continuously forced to adapt and especially when subject to weight bearing loads. The more forceful the stress, the stronger your bones become. Over time with more weight and more intense training, your body will respond in tune by becoming stronger and with harder denser bones.
The best activities for strong and healthy bones are full body compound movements such as Squats, Lunges, Standing Overhead Lifts and Lower body pulls and plyometrics-(specifically bounding, leaping, stepping and other ballistic movements that force your body to grow stronger from the stress.) Plyometrics should only be used by advanced trainees and are not for elderly people or beginners.
It’s also incredibly important to take a High Quality Calcium Supplement. The Muscle Couple uses Bone Up from Jarrow Formulas.
It’s also imperative Commandment #6 from “The 10 Commandments of Physique Improvement for Men” .85gms of Protein per pound of lean body weight is followed religiously to allow for adequate bone regeneration thru protein replenishment and turnover.
The Muscle Couple believes it should be a woman’s focal motivation as she ages to strengthen her spine and bones to prevent the horrible prone position evidenced frequently by older folks in society with severe osteoporosis.