Mind Your Muscles

We talk so often about the needs for bone building and the scientific facts around osteoporosis. In the past, muscles were taken for granted. As science progresses in the field of musculoskeletal requirements, I am now giving you an overview of muscle needs.

First of all, it is the action of muscles being a force on bones that promotes bone building. Without a strong continuing force of muscle strength, we cannot depend on successful bone building. Here is an overview of essential muscle needs as a strong partner in bone building besides proper nutrition and stress management.

1. Approximately 64 ounces of water per day, which can include watery vegetables and fruits.
2. Addition of electrolytes when there is the presence of perspiration. An excellent source of
   electrolytes would be pickle juice or water containing electrolytes.
3. Calcium is great to initiate muscle contraction. Magnesium helps to initiate release of muscle
   contraction. Both of these elements are essential for bone building.

Protein new daily values:
1.1 g of protein per kilogram of body weight is needed. To find your body weight in kilograms divide the pounds by 2.2 then multiply by 1. For a senior female you would need approximately 80 g of protein per day. Animal protein or one egg would be the best for a post workout snack! The minimal amount of strength training needed in one week is about three sessions, but 2 lighter sessions can always be added!

Manual massage with moderate pressure in the line of the muscle towards the heart helps to loosen facia, to promote circulation of blood and lymph and promotes general relaxation.

When our muscles are in optimum condition, they are more apt to respond effectively to forces of resistance applied through strengthening to the point of extreme fatigue.