YTOM: Chapter 4

Motion Control: Your Bones, Joints, and Muscles

Skeletal System = Framework of your body.  It protects the internal organs and gives your body it's general shape.  Together with your muscles and joints it creates all of the movements our body has.  Although exercise is important to our bodies, to much exercise can breakdown our bones, joints and muscles.

The Anatomy
Bones, joints, and muscles are all very different physically, but without each other they could not function.
Bones:  4 main jobs - suit of armor for vital organs, store minerals (calcium & magnesium), lever arms needed for movement, produces blood cells and stem cells.  It's the only part of the body that completely regenerates, and is the second hardest substance in your body.  Even though they are the second hardest material, they're not solid, but more like honeycomb.

Bone problems: Osteoporosis - bones have thinned and weakened to the point where they can break easily, mostly affects people over 65.

Joints:  Link 1 bone to another, made up of ligaments and cartilage, and are well lubed to keep movement smooth.  Several different types, for different types of movement (knee, shoulder & hip)

Joint problems: Osteoarthritis - joint irritation due to loss of cartilage

Muscles:  650 in the body which give us the strength to do everything.  Muscles attach to ligaments and cause movement by contracting and relaxing, which pulls on the levers arms (bones) and moves the joints.

Muscle Problems: Back Pain - lower back muscles support a lot of your body weight and can be strained if they're not as strong as they should be.  This can be prevented by doing core (abdomen and pelvis)  exercises.

The Action Plan
1. Do the right amount - and all 3 kinds - of physical activity: because we all have different physiology we all need different amounts of the 3 kinds of exercise which are: resistance training (weights), stamina training (cardio), flexibility training (yoga/stretching).
2. Eat for Strength: calcium, vitamin D, magnesium, omega-3 fatty acids, and vitamin C
3. Think of an Alternative:  don't discount alternative medicinal methods such as bromelain and acupuncture
4. Make Minor Changes:  stand up straight/better posture, wear well-cushioned shoes, go skim (milk), and stop smoking

I feel the advice in this chapter for bettering your health is much more applicable.  The main part of the action plan is focused around exercising smarter (not harder) and eating better.  It also gives great information about the 3 types or exercise you need to get the most from your health.  This chapter also talks about easing into any changes you're going to make to your lifestyle.  I think this is a smart way to increase your chances of sticking with an exercise & diet plan.