Wednesday 120208

“Randy-ish”

75 Power cleans, 95# (65#)

Post time to comments.

Have you seen the lost and found lately? Maria the hunchback of Verve is modeling all the lasted goodies left behind, approx. 36 layers. Be warned by this Thursday night ALL lost and found items will be donated to goodwill. So come get your stuff, before you see someone else on the streets wearing it!

 

CHANGE IN WEEKEND SCHEDULE!

Verve is hosting a CrossFit level 1 certificate course this weekend and the gym will be closed from 8am til all the rest of the day, Saturday and Sunday.  Perfect timing as the snow has been great, so you can go out and use your fitness.  If you’d still like to come in, we’ll have one class each day.  We were planning on an outside WOD as showed on MBO, but due to the season we have decided to bring it indoors.  We will have one workout on Saturday and one workout on Sunday at 7:00am, yes that’s right 7am, the gym will close promptly at 8am each day.  So sign up and wake up! It’ll get your day off to the right start!

We get asked this question all the time, so here’s our answer to, what about calcium?

Bone Remodeling

Did you know that your skeleton is brand new every ten years?  It’s true, bone is living tissue and is continually going through a remodeling process.  Just like when our home becomes old and we remodel the kitchen, when our bones become old the body replaces it with new bone.  This process is called remodeling.  In this process there are two big players; osteoblasts and osteoclasts.  Osteoclasts remove bone or are more commonly thought of as the vehicle that steals calcium from the bones, to use where it is needed in the body.  Osteoblasts deposit new bone or take absorbed calcium and deposit it to form new bone.  A bone remains dense when osteoclasts are removing bone from the inside and osteoblasts are depositing bone on the outside at a balanced rate.

One big factor in keeping this system in balance is stress.  Remodeling and the formation of additional bone can modify the strength of bone in direct response to the amount of stress that is applied to it.  Stress to the bone increases osteoblast activity in the bone tissue.  A removal of stress decreases osteoblast activity. Stress is defined as load bearing.  Does it feel heavy, if yes then you might be able to call it stress.  This is why swimming is not in the top running for sports for your grandma should pick up.

Calcium and Bone Health

In the US calcium intakes are one of the highest in the world.  However, the US also has one of the highest rates of bone de-mineralization (osteoporosis or muted osteoblast activity, increased osteoclast activity).  Bone mineral content is dependent on not just on calcium intake (where we focus our attention), but on a net calcium balance (intake – excretion). 

Excretion is initiated by MANY factors, however they are mostly diet and exercise related.  Calcium needs to maintain a base level in the blood.  If you go below the base level you die.  No joke!  This is probably why the human body was designed with one big calcium storage (the skeleton) to keep these levels in balance.  You see calcium is not only used to make bone, but it initiates muscle contraction (this includes the heart), blood clotting and the release of neurotransmitters.  It’s pretty darn important, imagine ANY of those functions being blocked.  No calcium in the blood, muscles stop contracting, heart stops, you die, nuf said.

Dietary calcium excretion from bone is dependent on acid/base balance. All foods upon digestion ultimately must report to the kidney as either acid or base. When the diet yields a net acid load, the acid must be buffered by the alkaline stores of base in the body. Calcium salts in the bones represent the largest store of alkaline base in the body and are depleted and eliminated in the urine when the diet produces a net acid load. The highest acid-producing foods are hard cheeses, cereal grains, salted foods, soda (diet included), meats, and legumes, where as the only alkaline, base-producing foods are fruits and vegetables. Because the average American diet is overloaded with grains, cheeses, salted processed foods, soda and fatty meats at the expense of fruits and vegetables, it produces a net acid load and promotes bone de-mineralization. By replacing hard cheeses, cereal grains, and processed foods with plenty of green vegetables and fruits, the body comes back into acid/base balance which brings us also back into calcium balance. Diets containing high acidity contribute to the development of osteoporosis and renal stones, loss of muscle mass, and age-related renal insufficiency due to the body’s use of calcium to buffer pH.

What promots calcium intake and bone density? Eat your veggies and lift weights.

Reference: Anatomy & Physiology eighth edition, Seeley, Stephens, and Tate, 2008.

Comments

  1. bill :

    Hey that’s mine! Seriously

  2. Julie H. :

    Hi there. I accidentally left my Vibram shoes and new black gloves at Verve when I came in early this morning for the nutrition challenge measurements. Sleepy head. Please do not let them get donated on Thursday! I am out of town for work, but can get them tomorrow afternoon. Thanks and sorry doe any inconvenience.

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