Episode 53: Your Bones Are Bored

Movement Logic: Strong Opinions, Loosely Held

Welcome to Episode 53 of the Movement Logic podcast! In this episode, Sarah and Laurel dissect a few research papers that studied the effects of various rest periods between loading bone, and how these rest periods can impact the efficacy of our bone density building.

You will learn:

• Osteoblasts and osteoclasts, defined
• Why bone building reminds Sarah of Fraggle Rock
• What does your bones’ mechanosensitivity have to do with its response to load
• Why bone cells remind Laurel of herself (they’re easily bored)
• What parameters create an osteogenic response in bone cells
• Why yoga, Pilates, and other bodyweight exercise will never be enough to generate progressive bone building
• What makes a good study (hint: having a control group matters)
• What is cellular accommodation and why does it rely on path dependence
• Where bones get the most input for the changes they make
• How do we take advantage of periodization and programming for greatest effect
• What is a training block and how should you use it for your workouts

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Cellular accommodation and the response of bone to mechanical loading

Mechanosensitivity of the rat skeleton decreases after a long period of loading, but is improved with time off

Recovery periods restore mechanosensitivity to dynamically loaded bone