Here are some brief notes about how the tissues of our body adapt as we exercise and increase the load upon them:
Muscles –
It has long been accepted that muscle cells grow when subjected to regular bouts of exercise followed by periods of rest. When fed with sufficient dietary protein they enlarge as a response to the stress of training. This is why we plan our exercise regimes to increase load at a regular pace and incorporate rest days. A healthy diet and plenty of water are also needed in order for the body to increase muscle mass. Be careful to increase exercise intensity slowly to allow the body to adapt to all the changes being asked of it.
Bone –
Activities like walking, running, jumping, and climbing are especially good for building bone. They are called weight-bearing activities because they use the force of our muscles and gravity to put pressure on our bones. The pressure makes the body build up stronger bone. It is especially important for children to build good bone density. After the age of around 30, bone density naturally decreases. Regular weight training can help to reverse this effect of aging and keep us stronger for longer.
Ligaments and Tendons –
It takes a little longer to strengthen tendons and ligaments than it does muscles because they get less blood flow. However, regularly increasing loads will thicken the collagen fibres in your tendons and ligaments and make them denser. In addition, increases in tendon stiffness in response to resistance training have been identified in both animal and human studies. Stiffness is the force required to stretch a tendon. Increased stiffness can improve the ability of the attached muscle to rapidly generate force.
Cartilage –
Numerous studies have shown that runners have lower rates of knee Osteoarthritis than sedentary people. They have shown that rather than breaking down your joints, running helps to keep them lubricated and stimulates your body to build new cartilage. Researchers have also found that running conditions your cartilage to become more resilient as it adapts to the demands of running. Sedentary people who have developed Osteoarthritis are advised to exercise regularly for these very reasons.
Please get in touch If you have any questions or need some advice.