Weight training

The following was send to me. It may interest some of you

Gail Dalsky, PhD, highly respected exercise-and-bone researcher at the
University of Connecticut, says: 'Weight training is probably the best
form of exercise for building bone density'..

Unfortunately, this link between weight lifting and dense spines is not
automatic. For instance, scientists at San Diego State University
recently put a group of active women through a vigorous three- day-per
week 12 MONTH strength-training programme which included bench presses,
lat pulls, shoulder presses, leg extensions, leg flexions, and also some
back extensions and flexions to encourage spinal bone-building.

Muscle strength increased by up to 71 per cent, lean body mass expanded,
and percent body fat declined, but there was no improvement in spinal
density. The problem? As the researchers admitted, the spine wasn't
adequately 'loaded' during the weight-training programme. Strains
(forces) of fairly high magnitude are required to really wake up your
ossified parts and make them hustle to create new bony tissue.
Unfortunately, the back extensions and flexions utilized in the San
Diego State study were carried out with Polaris weight machines. In
other words, the subjects were seated as they exercised, their body
weight supported by the machines. In addition, the forces placed on the
back were only moderate, and use of the machines created little bone-
stimulating compression of the vertebrae. It's likely that something
other than weight-machine work is needed to really boost the spine.

Exercises to use
So what should you do? 'First of all, you need variety,' says Dr Wendy
Kohrt, a noted bone researcher at the Washington University School of
Medicine in StLouis. 'If you're doing the same form and amount of
exercise all the time, your skeleton has probably already adapted to it
and won't add on any additional bone.'

'You need to try to put a fair amount of force, and some compression, on
your bones,' says David Nichols, main investigator in the gymnastics
study noted earlier. To make it easy for readers of this special issue
of PEAKPERFORMANCE to fortify their spines, three bone-building
exercises which put both compression and force on the spin (the drop
jump, rowing with tubing, and the push press) are described below.
Remember, if you have a history of back problems, consult your doctor
before attempting any back- building exercises.

1. The first spine-enhancing exercise, the drop jump, couldn't be easier
to complete. Simply drop from a bench or high step, landing with knees
bent, and then explode upward into the air. The impact of landing and
the subsequent upward acceleration both place compression and force on
your spine.

2. To carry out the second exercise, you must first create your own home
rowing machine (it will only cost a few quid). Simply buy some resistant
tubing from an athletic supply company, the kind with a handle on each
end of the tube. Anchor the middle of the tube around a support
structure and grab the handles, making sure that you are sitting down on
a small bench (about four inches high) facing the support structure,
with your legs slightly flexed at the knees. Lean back so that your
upper body makes about a 45-degree angle with the vertical (this works
your lower back muscles), pull the handles to your waist, and then pull
the handles of the tube up towards your shoulder. You'll strengthen your
arms, shoulders and back, and put some nice compression on your
backbone. Over time, you should try to use stiffer and stiffer tubing.

3. The third exercise, the push press, is a lot of fun to carry out.
Stand erect and rest a barbell (with a comfortable amount of weight) on
the fronts of your shoulders, with your palms facing upwards. Then,
simply flex your legs at the knees, and finally push the weight overhead
as you rise to a straight- up standing position. The overhead weight,
the semi-crouch position you take before lifting the bar-bell, and the
final acceleration upward all put compression and force on the spine.
Start with two sets of eight reps, gradually building to three sets of
10 reps, and use heavier weights over time.

Final thoughts
Here are some summary points which should help you boost your backbone
Carry out your strength training regularly and systematically over long
periods of time, bearing in mind that the benefits of strength training
on your spine are not immediate. Some studies suggest that - using a
three-times per week strength training programme - it may take nine
months or more before your spine really begins to be refurbished.

2 To build spinal bone density optimally, it makes little sense to use
variable-resistance weight machines, even ones which are supposedly
designed to strengthen your back. Studies suggest that these machines
actually do little to strengthen the muscles which run between your
vertebrae. Thus, you wouldn't expect them to be able to create large
enough forces to tack bone on to your back. It' s better to use free
weights.

3 If possible, try to use the heaviest weights which you can manage
safely. Bones seem to be more responsive when a small to moderate number
of large forces are placed upon them, rather than lots of small forces.

4 Make sure that you're consuming enough calcium each day. Fortunately,
that part of the equation is fairly easy. To reach your recommended
daily allowance of calcium, you need only ingest three cups of either
milk or yoghurt daily (after menopause, women should shoot for four to
five cups, as should men over the age of 60).
Owen Anderson