Considerable research has investigated the effect of two exercise types on local bone mineral density (BMD) and total bone mineral content (BMC).
Most scientists conclude that BMD and BMC can be augmented through specific regimens, in particular, weight resistance and high impact training. Resistance training entails the use of barbell mass, elastic bands or bodyweight to load your bones via muscular contraction. Impact training is usually defined as actions like jumping and running where both feet leave and, upon descent, strike the ground.
We can’t see our endoskeleton. Common visual aids are x-ray imaging and anatomical models. These belie the complex dynamic nature of living bone. From the outside in, it consists of hard cortical bone, spongy trabecular bone and bone marrow, which is a mixture of fat, blood and lymph. Moreover, blood vessels interpenetrate all of these layers to transport raw and waste materials.
Stress to bone triggers a physiological response to create it. This mechanism is mediated by two kinds of cells. Osteoblasts buildup and osteoclasts breakdown bone. When your bones undergo a minimal essential strain (MES), new tissue generation initiates. MES is 10% of the force that fractures bone. Most daily activities, and soft slow styles of Self-Defense training, do not exceed this.
Peak bone mass is usually reached in the early thirties. This is the highest balance in your “bone bank” from which you withdraw as you age. That is not to say low bone density in your later years is irreversible. Indeed it is, to an extent, by exercising and eating appropriately. However, ideally you begin investing during youth to maximize bone deposit and then never stop in order to preserve it.
Train Variably
The layout of collagen fibers correlates to force vectors applied. By stimulating your bones in varying patterns, they become stronger overall than when subjected to a simple unidirectional strain. The greater intricacy and range of a gymnast’s routine builds more bone in different places and configurations than a runner’s.
In my experience, bones gradually start to regress after three days without impact training. This decline is exaggerated when I am travelling, fatigued or malnourished. Bone metabolism is ongoing so, if you stop, your osteoclasts will reverse the progress. It is best, and of course more fun, to train with another human being but possible to simulate impact training by yourself or on inanimate objects. You can knock your own forearms (ulna onto radius) or punch your palm (phalanges onto metacarpals). Beating wall bags will toughen your fists and wrists.
Four Intensities
MES varies person to person, which is why conscientious communication and group classes are essential. With sensitive people, apply the lowest common denominator of force, even if it is beneath your MES. On the other hand, if you’re approaching your limit, there is no shame in requesting your overzealous classmate to ease up. The classroom is not a real Self-Defense situation. Save bone breaking for life or death emergencies!
There is no convenient way to objectively gauge an exact amount of force. But there are four indicators over an intensity spectrum that you can utilize as subjective benchmarks. The first causes tingling which lasts minutes, the second causes soreness which lasts hours, the third causes bruising which lasts days, the fourth causes pain which lasts weeks.
Keep in mind the factors of specificity, progression and variability. They prescribe proper parameters of training that eventually forge your bones into both trustworthy sword and shield, which you can reliably wield for successful Self-Defense. Until then, be conscious, patient and diligent so as to take care of yourself and mutually benefit your training partners.
I value longevity in the art together. Towards achieving this collective potential, the core concepts of bone health introduced above are crucial to consider.
I am a student of Grandmaster Sifu Klaus Brand, International Academy of WingChun. We prioritize Self-Defense using WingChun. The above information is a article from Sihing Paul Wang, he is the most qualified instructor in our system here in the US and I wanted to share this article with you to provide a insight to your training and I hope that it helps! Many Martial Artist do not realize that these events take place with training and even though you do not train in our style of Martial Art I know that you can benefit from your training knowing what takes place because knowledge is Power!!
After reading the above information and working with a girl or teen if you are sparring and they ask for you to go 100% gradually increase your attack power until you notice or she tells you that it is at a point that makes her or her body uncomfortable and remember that women can have babies and men cannot so their bodies and mindset to be able to deal with pain works differently than ours. I train wit