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August 20, 2007
Bones of Steel
CATHERINE AND KATHY DO SOME HEAVY LIFTING
There is the elation of a body weight lift, the bragging rights of having done multiple 225# deadlifts, that super "I'm so tough" feeling that comes from a successful tryst with heavy weights, but the real long term benefits is in the bones.
It is important to understand that bone is not a hard and lifeless structure; it is, in fact, a complex, living tissue. Our bones provide structural support for muscles, protect vital organs, and store the calcium essential for bone density and strength.
Because bones are constantly changing, they can heal and are affected by diet and exercise. Until the age of about 30, you build and store bone efficiently. Then, as part of the natural aging process, your bones begin to break down faster than new bone can be formed. As the population ages, osteoporosis, or brittle bone disease, is a growing concern. Though osteoporosis is not just a condition that affects women, we are one of the groups most at risk for it. Predisposing factors for osteoporosis include:
-genetics: if mom has osteoporosis, you are also at risk
-age: risk increases with age
-menopausal status: menopause initiates changes in hormone levels which eventually can decrease bone density (by the way, improving bone density post-menopause is one useful application of testosterone supplementation)
- smoking: you all know you shouldn't smoke, so I don't have to tell you
- history of drastic dieting: this takes its toll on your bones
- high caffeine intake
- corticosteroid use
- thyroid disorders
-body composition: if you are too thin, especially if you have been amenorrheic (your periods have stopped) for lengths of time, this increases your risk
So, what to do? Focus on prevention, prevention, prevention --DO CROSSFIT regularly to build strength over time and:
Get 15 minutes of sunshine daily(for Vitamin D exposure which helps the body absorb Calcium)
Focus on Nutrition- calcium include dairy products, leafy green vegetables, nuts, and seafood.
Eat a diet that is not hypocaloric (taking in fewer calories than the body needs) for long periods of time, and a bodyweight that is healthy, not underweight.
Nice article from FIT:http://www.focusedtrainers.com/news/articles/0505_osteoporosis.htm
THIS WEEKEND! WOMEN'S SELF DEFENSE SEMINAR WITH JAMES MAIZ FROM 11 A.M. TO 1PM. --SIGN UP ON THE WHITE BOARD AT CFO-THE COST IS $50/PERSON!
Posted by Nicole Okumu at August 20, 2007 3:22 PM
Comments
Way to go, Kathy and Catherine.
I was there for that workout and the two of you tore it up!
Posted by: Mike Minium at August 21, 2007 9:34 AM
Kathy Ingram is my Consistency Hero!
Posted by: Nicole Okumu at August 21, 2007 4:04 PM
You two make it look easy! Strong work!
Posted by: Amy at August 21, 2007 7:04 PM
I love this stuff. Thanks for the encouragement and support.
Posted by: Catherine at August 22, 2007 8:22 AM