RUN FOR YOUR LIFE
A new study reveals that running is the best way to keep your bones stronger, longer
Muscles get a lot of attention—so it’s easy to find a workout that adds inches to your arms or carves a rock-hard six-pack. But what about the stuff beneath the brawn? Strong bones not only keep you out of a nursing home, but they also help you avoid injury and stay active.
A new study published in the Journal of Strength and Conditioning Research found that high-impact activities like running are best for increasing bone strength in men. Researchers at the University of Missouri measured and compared the bone densities of cyclists (19), runners (10), and resistance-trained men (13) to find out which activity has the greatest positive effect on bone strength. All athletes performed at least 6 hours of cycling, running, or weight training per week during the previous 2 years.
The result: The men who ran and resistance trained had stronger, denser bones than those who only cycled. However, the positive effect of running on bone strength was 3 percent higher than resistance training. The results support an exercise prescription of running and weight training that targets all major muscle groups. Stronger bones mean a lower risk of fractures, of course, but they also lessen your risk of lower back pain and an abnormal walking pattern, which could have a negative impact on training, says R. Scott Rector, Ph.D., author of the study.
Running does a lot more than just bolster your bones: It incinerates fat, keeps your heart pumping strong, melts away stress, and makes you a powerhouse in any sport. Problem is, most guys don’t run the right way to reach their goal. If you want to lose weight, 15 minutes of interval training will blast more fat than grinding away on the treadmill for an hour. If your aim is to dominate the basketball court, this classic “suicide” routine will bring you back to your high-school days and improve your performance.
Few (if any) men run just for the sake of pounding pavement. Tell us your goal, and we’ll show you the running plan to get there—faster.
A new study reveals that running is the best way to keep your bones stronger, longer
Muscles get a lot of attention—so it’s easy to find a workout that adds inches to your arms or carves a rock-hard six-pack. But what about the stuff beneath the brawn? Strong bones not only keep you out of a nursing home, but they also help you avoid injury and stay active.
A new study published in the Journal of Strength and Conditioning Research found that high-impact activities like running are best for increasing bone strength in men. Researchers at the University of Missouri measured and compared the bone densities of cyclists (19), runners (10), and resistance-trained men (13) to find out which activity has the greatest positive effect on bone strength. All athletes performed at least 6 hours of cycling, running, or weight training per week during the previous 2 years.
The result: The men who ran and resistance trained had stronger, denser bones than those who only cycled. However, the positive effect of running on bone strength was 3 percent higher than resistance training. The results support an exercise prescription of running and weight training that targets all major muscle groups. Stronger bones mean a lower risk of fractures, of course, but they also lessen your risk of lower back pain and an abnormal walking pattern, which could have a negative impact on training, says R. Scott Rector, Ph.D., author of the study.
Running does a lot more than just bolster your bones: It incinerates fat, keeps your heart pumping strong, melts away stress, and makes you a powerhouse in any sport. Problem is, most guys don’t run the right way to reach their goal. If you want to lose weight, 15 minutes of interval training will blast more fat than grinding away on the treadmill for an hour. If your aim is to dominate the basketball court, this classic “suicide” routine will bring you back to your high-school days and improve your performance.
Few (if any) men run just for the sake of pounding pavement. Tell us your goal, and we’ll show you the running plan to get there—faster.
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