Not many gym rats talk about getting in a good Kansas City workout to improve their bone mass, but as you get older, this will be a more important issue. Everyone wants to have strong muscles to look “ripped,” but without strong bones to support your muscles, you could be in a world of hurt. Lifting weights can build both strong bones and strong muscles, so it’s a good idea to add this type of exercise to your Kansas City  at least two or three times per week (on non-consecutive days.)

For a good bone mass Kansas City , perform 2-3 sets of 10 reps. Rest up to 90 seconds between exercises. Be sure to do a light warm-up and cool down stretching to avoid injury. Keep in mind that you want the minimal amount of strain when you are trying to encourage new bone formation. Weighted squats are said to be the best type of exercise to boost bone mass density, but there are others you might try as well.

A study published in the Physiology & Biochemistry Journal found that only dynamic, high-impact aerobic activities that include jumping, sprinting and agility have a positive effect on bone mass. The least effective exercises were cycling and swimming, they added. So you can see clearly see why a fitness boot camp is such a great type of Kansas City for your bone density.

The American College of Sports Medicine recommends focusing your efforts on exercises that use multiple joints at once, such as: deadlifts, push-presses, and squats. They say you should keep your reps low – to 10 or less – and your weight level high. Focus on fast velocity contractions while you lift to increase the amount of stress put on your bones. Resting for 2 minutes between sets is fine. Be sure that each Kansas City  is different than the last to prevent the body from getting too comfortable.

In your diet, be sure to eat lots of calcium, vitamin d, zinc, phosphorus, manganese, copper, boron, potassium, and magnesium. It’s also important to avoid drinking excessively, smoking and feeling stressed out all the time – which are all linked to bone loss. Naturally, there is said to be a 1 percent decrease in bone density every year after 30, but studies show that this trend can be greatly reduced or prevented through weight training.