If you want to develop your muscles, you have to bear in mind that they are joined with the bones. So care for the bones is of paramount importance. Besides adequate nourishment and taking food supplements, especially calcium, choose a suitable form of physical training if you want to enjoy strong bones. 

A lot of scientific research proves that both adults and children who do some sport have greater bone mass in comparison to those coevals of theirs who do not have physical exercise. This relation between bone mass and physical activity is preserved even as late as the age of 80. Physical exercise increases bone mass even with adults. Small amounts of physical activities, like a kilometer and a half’s walk, can preserve the bone mass unchanged with women during and after the menopause.
Research has been done to show that hard sports which include doing machine exercises in gyms, have greater effect on bone health than cyclic cardio workouts.  
In 1955 Т. Robinson and colleagues published the results from experiments which prove that heavy training improves bone mass better than prolonged running.  This is another reason for you to include heavy workouts in your program. In relation to this, focus your attention on energetic speed strength exercises of medium intensity and greater duration. Such are playing at skipping rope, Tae Bo, etc.

Julian Karabiberov, associate professor