Exercise is a body activity that enhances or maintains physical fitness and overall health and fitness. This is done for many reasons, including increased growth and development, preventing aging, strengthening muscles and cardiovascular system, honing athletic skills, weight loss or maintenance, and also for fun. Many people choose to exercise outdoors where they can gather in groups, socialize, and improve well-being.
Video Exercise
Classification
Physical exercises are generally grouped into three types, depending on the overall effect they have on the human body:
- Aerobic exercise is any physical activity that uses large muscle groups and causes the body to use more oxygen than when rested. The goal of aerobic exercise is to improve cardiovascular endurance. Examples of aerobic exercises include running, cycling, swimming, brisk walking, rope skipping, rowing, hiking, tennis, continuous training, and slow distance training.
- Anaerobic exercise, which includes strength and resistance training, can strengthen, strengthen, and strengthen muscles, and improve bone strength, balance, and coordination. Examples of power movements are push-ups, pull-ups, lunges, and bicep curls using dumbbells. Anaerobic exercises also include weight training, functional training, eccentric training, Interval training, sprinting, and high intensity interval training increase short-term muscle strength.
- Flexibility exercises stretch and lengthen muscles. Stretching activities help to increase the flexibility of the joints and keep the muscles supple. The goal is to increase the range of motion that can reduce the likelihood of injury.
Physical exercise can also include training that focuses on accuracy, agility, strength, and speed.
Sometimes the terms 'dynamic' and 'static' are used. 'Dynamic' exercises, such as walking stable, tend to produce a decrease in diastolic blood pressure during exercise, because of improved blood flow. Conversely, static exercise (such as heavy lifting) can cause significant increased systolic pressure (during exercise).
Maps Exercise
Health effects
Physical exercise is essential for maintaining physical fitness and can contribute to maintaining a healthy weight, regulating digestive health, establishing and maintaining healthy bone density, muscle strength, and joint mobility, improving physiological well-being, reducing surgical risk, and strengthening the immune system.. Several studies have shown that exercise can improve life expectancy and overall quality of life. People who participated in moderate to high physical exercise had a lower mortality rate than individuals who were physically inactive. Moderate exercise levels have correlated with preventing aging by reducing the potential for inflammation. The majority of the benefits of exercise are achieved with approximately 3500 minutes of metabolic equivalent (MET) per week. For example, climbing a 10-minute staircase, sucking 15 minutes, gardening 20 minutes, running 20 minutes, and walking or cycling for 25 minutes of transport each day will together reach about 3000 MET minutes a week. Lack of physical activity accounts for about 6% of the disease burden of coronary heart disease, 7% of type 2 diabetes, 10% of breast cancers and 10% of colon cancers worldwide. Overall, physical activity causes 9% of premature deaths worldwide.
Fitness
Individuals can improve fitness after increasing levels of physical activity. An increase in muscle size from resistance training is primarily determined by diet and testosterone. Genetic variation in the improvement of training is one of the key physiological differences between elite athletes and larger populations. Research has shown that exercise in middle age leads to better physical abilities later in life.
Early motor skills and development have also been shown to be related to physical activity and performance in the future. Children with more advanced motor skills tend to be more physically active, and thus tend to perform well in sports and have better fitness levels. Initial motor skills have a positive correlation with physical activity and child's fitness levels, while poor proficiency in motor skills results in a tendency to take part in a more sedentary lifestyle.
A 2015 meta-analysis shows that high-intensity training increases stamina over lower intensity endurance training.
Cardiovascular system
The beneficial effects of exercise on the cardiovascular system are well documented. There is a direct correlation between physical activity and cardiovascular death, and physical activity is an independent risk factor for the development of coronary artery disease. Low levels of physical exercise increase the risk of death of cardiovascular disease.
Children who participate in physical exercise experience more body fat loss and improve cardiovascular fitness. Studies have shown that academic stress in youth increases the risk of cardiovascular disease in later years; However, this risk can greatly decrease with regular physical exercise. There is a dose-response relationship between the number of exercises performed from approximately 700-2000 kcal of energy expenditure per week and all causes of death and death of cardiovascular disease in middle-aged and elderly populations. The greatest potential for reducing mortality is in the inactive which becomes quite active. Research has shown that since heart disease is the leading cause of death in women, regular exercise in aging women leads to a healthier cardiovascular profile. The most beneficial effects of physical activity on mortality of cardiovascular disease can be achieved through moderate intensity activity (40-60% of maximal oxygen uptake, depending on age). People who change their behavior after myocardial infarction to include regular exercise have increased survival rates. People who remain inactive have the highest risk for all causes and deaths of cardiovascular disease. According to the American Heart Association, exercise reduces the risk of cardiovascular disease, including heart attacks and strokes.
Immune system
Although there are hundreds of studies on physical exercise and the immune system, there is little direct evidence of its relationship to the disease. Epidemiological evidence suggests that moderate exercise has a beneficial effect on the human immune system; the effect modeled in the J. sport curve is being associated with a 29% decrease in incidence of upper respiratory tract infection (URTI), but marathon runners found that their prolonged high-intensity exercise was associated with an increased risk of infection. However, other studies have found no effect. Immune cell function is impaired after acute sessions of prolonged exercise, high intensity, and several studies have found that athletes have a higher risk for infection. Research has shown that long-term stress, such as training for marathons, can suppress the immune system by lowering lymphocyte concentrations. The immune system of athletes and nonatlets is generally the same. Athletes may have a slightly higher number of natural killer cells and cytolytic action, but this may not be clinically significant.
Vitamin C supplementation has been associated with a lower incidence of URTI in marathon runners.
Inflammatory biomarkers such as C-reactive proteins, which are associated with chronic diseases, are reduced in active individuals relative to inactive individuals, and the positive effects of exercise may be due to their anti-inflammatory effects. In individuals with heart disease, exercise intervention lowers blood fibrinogen levels and C-reactive protein, an important marker of cardiovascular risk. Depression in the immune system after an acute attack of exercise can be one mechanism for this anti-inflammatory effect.
Cancer
A systematic review evaluates 45 studies that examined the relationship between physical activity and cancer resistance. According to the study results "There is consistent evidence from 27 observational studies that physical activity is associated with reduction of all causes, specific breast cancer, and specific mortality of bowel cancer".
Epigenetic effects
Physical exercise correlates with lower methyl frequency of two tumor suppressor genes, CACNA2D3 and L3MBTL. Hypermethylation of CACNA2D3 is associated with gastric cancer, while hypermethylation of L3MBTL is associated with breast cancer, brain tumor and haematological malignancies. A recent study showed that exercise results in reducing DNA methylation at CpG sites in genes associated with breast cancer.
Cancer cachexia
Physical exercise becomes a widely accepted non-pharmacological intervention for the prevention and attenuation of cachexia cancer. "Cachexia is a multiorganic syndrome associated with cancer, characterized by inflammation, weight loss (at least 5%) and muscle tissue and adipose tissue". Exercise triggers activation of coactivator peroxisom activated co-activator proliferator-receptor gamma coactivator-1? (PGC-1?), Which suppresses the transcription of the FoxO and NF-B genes during muscle atrophy caused by fasting or denervation; thus, PGC-1? can be a key intermediary responsible for beneficial antiatrophic effects of physical exercise on cachexia cancer. Issoform induced by exercise PGC-1? 4, which can suppress myostatin and induce IGF1 and hypertrophy, is a potential drug target for the treatment of cachexia cancer. Other factors, such as JUNB and SIRT1, which maintain skeletal muscle mass and promote hypertrophy are also induced by regular physical exercise.
Neurobiologists
The neurobiological effects of physical exercise are numerous and involve a variety of interrelated effects on brain structure, brain function, and cognition. Large numbers of human studies have shown that consistent aerobic exercise (eg, 30 minutes daily) induces persistent improvement in certain cognitive functions, healthy changes in brain expression of the gene, and favorable forms of neuroplasticity and plasticity behavior; some of these long-term effects include: increased neuronal growth, increased neurological activity (eg, c-Fos and BDNF signaling), increased coping of stress, improved cognitive behavioral control, declarative, spatial and memory enhancement work, and structural and functional improvements in brain structures and pathways associated with cognitive and memory control. The effects of exercise on cognition have important implications for improving academic performance in children and college students, increasing adult productivity, preserving cognitive function in old age, preventing or treating certain neurological disorders, and improving overall quality of life.
In healthy adults, aerobic exercise has been shown to induce temporary effects on cognition after one practice session and a persistent effect on cognition after regular exercise for several months. People who regularly perform aerobic exercise (eg running, jogging, brisk walking, swimming, and cycling) have greater scores on neuropsychological function and performance tests that measure certain cognitive functions, such as attention control, inhibitory control, cognitive flexibility, memory work updates and capacity, declarative memory, spatial memory, and information processing speed. The temporary effects of exercise on cognition include improvements in most executive functions (eg, attention, work memory, cognitive flexibility, inhibition control, problem solving, and decision making) and processing speed information for a period of up to 2 hours after exercise.
Aerobic exercise induces short-term and long-term effects on mood and emotional states by promoting positive influences, inhibiting negative effects, and reducing biological responses to acute psychological stress. During the short term, aerobic exercise works well as antidepressants and euphoriants, while consistent exercise results in general improvements in mood and self-esteem.
Regular aerobic exercise improves symptoms associated with various central nervous system disorders and may be used as adjunctive therapy for this disorder. There is clear evidence of the efficacy of exercise therapy for major depressive disorder and attention deficit hyperactivity disorder. The American Academy of Neurology's clinical practice guidelines for mild cognitive impairment suggest that physicians should recommend regular exercise (twice per week) to individuals who have been diagnosed with this condition. A review of clinical evidence also supports the use of exercise as an adjunctive therapy for certain neurodegenerative disorders, particularly Alzheimer's disease and Parkinson's disease. Regular exercise is also associated with a lower risk of developing neurodegenerative disorders. A large amount of preclinical evidence and emerging clinical evidence support the use of exercise therapies to treat and prevent the proliferation of drug addictions. Regular exercise has also been proposed as an adjunctive therapy for brain cancer.
Depression
A number of medical reviews indicate that exercise has a real and persistent antidepressant effect in humans, an effect believed to be mediated through an increase in
A 2015 review of clinical evidence that included medical guidelines for the treatment of depression with exercise noted that the available evidence on the therapeutic efficacy of exercise for depression suffers from some limitations; Nonetheless, it states that there is clear evidence of efficacy for reducing symptoms of depression. The review also notes that patient characteristics, types of depressive disorders, and the nature of the exercise program all affect the antidepressant properties of exercise therapy. A meta-analysis from July 2016 concluded that physical exercise improves overall quality of life in individuals with depression relative to control.
Continuous aerobic exercise can lead to a state of transient euphoria, often referred to as a "high runner" in long-distance running or "high oarsman" in the crew, through increased biosynthesis of at least three euphoriant neurochemicals: anandamide (endocannabinoids) ,? - endorphins (endogenous opioids), and phenethylamine (trace amine and amphetamine analogs).
Sleep
A 2010 review of published scientific research shows that exercise generally improves sleep for most people, and helps with sleep disorders like insomnia. The optimal time for exercise may be 4 to 8 hours before bedtime, although exercise at any time during the day is beneficial, with the possible exception of strenuous exercise done just before bedtime, which can interfere with sleep. There is, in any case, not enough evidence to draw a detailed conclusion about the relationship between exercise and sleep.
According to a 2005 study, exercise is the most recommended alternative to sleeping pills to complete insomnia. Sleeping pills are more expensive than taking the time for daily routines to stay in shape, and may have harmful side effects in the long term. Exercise can be a healthy, safe, and inexpensive way to achieve more and better sleep.
Excessive practice
Too much exercise can be dangerous. Without proper rest, the likelihood of stroke or other circulatory problems increases, and muscle tissue can develop slowly. A very intense, long-term cardiovascular exercise, as seen in athletes practicing for several marathons, has been associated with heart scarring and heart rhythm abnormalities. In particular, high cardiac output has been shown to cause left and right ventricular volume expansion, increased ventricular wall thickness, and greater heart mass. These changes further result in damage to myocardial cells in the heart wall, leading to scar tissue and thick walls. During this process, troponin proteins increase in the bloodstream, indicating cardiac cell death and increased stress on the heart itself.
Incorrect exercise can be more dangerous than good, with the definition of "inappropriate" varying according to the individual. For many activities, especially running and cycling, there are significant injuries that occur with irregular exercise schedules. Accidental injuries also remain a major concern, while the effects of increased exposure to air pollution appear to be of little concern.
In extreme cases, excessive exercise induces serious performance loss. Overexertion of unaccustomed muscles causes rhabdomyolysis (muscle damage) most commonly seen in new army recruits. Another danger is overtraining, where the intensity or volume of training exceeds the body's capacity to recover between attacks. One sign of Overtraining Syndrome (OTS) is a suppressed immune function, with an increased incidence of upper respiratory tract infection (URTI). Increased URTI incidence is also associated with high volume/intensity exercise, as well as with excessive exercise (EE), as in marathons. Marathon training requires that runners build on their intensity from week to week that makes them more vulnerable to injury, the more they increase their mileage. A study shows that in the last 10-15 years up to 90% of marathon runners experienced physical injury from their training.
Stopping excessive exercise suddenly can create mood swings. Exercise should be controlled by the inherent limitations of each body. While a set of joints and muscles may have tolerance to withstand multiple marathons, other bodies may be damaged by 20 minutes of light jogging. This must be determined for each individual.
Too much exercise can cause a woman to miss menstruation, a symptom known as amenorrhea. This is a very serious condition that shows a woman pushing her body beyond its natural limits.
Not only excessive exercise can cause physical damage, but also can cause psychological damage. Every athlete strives for perfection in their sport. This is what may be the start of their excessive sports regime. If an athlete fails in the quest for perfection, this can cause anxiety, depression and low self-esteem. A study of 179 athletes, all of whom were Olympians or Olympian candidates, was conducted in 2002 to find a link between perfectionism and sports-related competitive anxiety. It was found that athletes with low self-esteem had higher personal standards and in comparison, those with high self-esteem did not really care about making mistakes or doubting themselves.
Effect mechanism
Skeletal muscle
Resistance training and subsequent consumption of protein-rich foods promotes muscle hypertrophy and gain in muscle strength by stimulating myofibrillar muscle protein synthesis (MPS) and inhibition of muscle protein damage (MPB). Stimulation of muscle protein synthesis by resistance training occurs through the phosphorylation of rapamycin (mTOR) mechanistic targets and subsequent mTORC1 activation, leading to protein biosynthesis in cellular ribosomes through direct target phosphorylation of mTORC1 (p70S6 kinase and translation translation proteins). 4EBP1). The suppression of muscle protein breakdown after food consumption occurs primarily through increased plasma insulin. Similarly, increased muscle protein synthesis (via mTORC1 activation) and suppressing muscle protein breakdown (via insulin-independent mechanisms) have also been shown to occur after consumption? -hydroxy? -methylbutyric acid.
Aerobic exercise induces mitochondrial biogenesis and increased capacity for oxidative phosphorylation in skeletal muscle mitochondria, which is one of the mechanisms by which aerobic exercise improves submaximal durability performance. These effects occur through an increase caused by exercise in intracellular AMP: the ratio of ATP, thus triggering activation of AMP-activated protein kinase (AMPK) which then phosphorylates peroxisome proliferator-activated receptor gamma coactivator-1? (PGC-1?), Master of the mitochondrial biogenesis regulator.
Other peripheral organs
Developing research has shown that many of the benefits of exercise are mediated through the role of skeletal muscle as an endocrine organ. That is, contract muscles release some substances known as myokines that promote new tissue growth, tissue repair, and some anti-inflammatory function, which in turn reduces the risk of developing various inflammatory diseases. Exercise reduces cortisol levels, which causes many health problems, both physical and mental. Endurance exercise before meals lowers blood glucose more than the same exercise after a meal. There is evidence that strenuous exercise (90-95% of VO 2 max) induces a greater degree of physiological heart hypertrophy than moderate exercise (40 to 70% of VO 2 max. ), but it is not known whether this has an effect on overall morbidity and/or mortality. Aerobic and anaerobic exercises work to improve the mechanical efficiency of the heart by increasing heart volume (aerobic exercise), or myocardial thickness (strength training). Ventricular hypertrophy, ventricular wall thickening, is generally beneficial and healthy if it occurs in response to exercise.
Central nervous system
The effects of physical exercise on the central nervous system are mediated in part by specific neurotrophic factor hormones that are released into the bloodstream by muscles, including BDNF, IGF-1, and VEGF.
Public health measurements
Multiple component campaigns throughout the community are often used in an effort to increase the level of physical activity of the population. However, the Cochrane 2015 review found no evidence supporting the benefits. The quality of the underlying evidence is also bad. However, there is some evidence that school-based interventions can increase activity and fitness levels in children. Another Cochrane review found some evidence that some types of exercise programs, such as those involving gait, balance, coordination and functional tasks, can improve balance in older adults. Following the progressive resistance training, older adults also respond with improved physical function. A brief intervention survey that promotes physical activity finds that they are cost effective, although there is variation between studies.
The environmental approach looks promising: signs that encourage the use of stairs, as well as community campaigns, can increase the level of practice. The city of BogotÃÆ'¡, Colombia, for example, blocks 113 kilometers (70 mi) of roads on Sundays and public holidays to make it easier for residents to exercise. This pedestrian zone is part of an effort to combat chronic diseases.
To identify an effective public health strategy, Cochrane review reviews are under preparation.
Physical exercise is said to reduce health care costs, increase job attendance, and increase the number of businesses women do in their jobs. There is some degree of concern about additional exposure to air pollution while exercising outdoors, especially near traffic.
Children will imitate the behavior of their parents in relation to physical exercise. Parents can promote physical activity and limit the amount of time children spend in front of the screen.
Overweight children who participate in physical exercise experience more body fat loss and improve cardiovascular fitness. According to the Centers for Disease Control and Prevention in the United States, children and adults should do 60 minutes or more of physical activity on a daily basis. Implementing physical exercises in the school system and ensuring an environment where children can reduce barriers to maintaining a healthy lifestyle is essential.
The European Commission - DG EAC - Directorate General of Education and Culture - has dedicated programs and funding for HEPA - Physical Activity Improvement Projects of Health in Horizon 2020 and Erasmus programs, as research shows that too many Europeans are not physically active enough. Funding is available for enhanced collaboration between active players in this field across the EU and around the world, HEPA promotions in the EU and its partner countries and the European Sports Week. DG EAC regularly publishes Eurobarometer on sports and physical activity.
Trends of practice
Around the world there is a major shift towards less physically demanding work. This has been accompanied by increased use of mechanical transport, a greater prevalence of labor-saving technologies at home, and fewer active leisure activities. Changes in personal lifestyle can however improve the lack of physical exercise.
Research in 2015 suggests integrating attention to physical exercise interventions improves adherence to exercise, self-efficacy and also has positive effects both psychologically and physiologically.
Social and cultural variations
Exercise looks different in every country, as does the motivation behind the sport. In some countries, people exercise primarily indoors, and elsewhere, people exercise primarily outdoors. People can exercise for personal enjoyment, health and well-being, social interaction, competition or training, etc. These differences are potentially associated with geographic location, social tendency, or otherwise.
In Colombia, citizens appreciate and celebrate their foreign environment. In many instances, they take advantage of outdoor activities as social gatherings to enjoy their nature and community. In BogotÃÆ'¡, Colombia, a 70-mile stretch of road known as CiclovÃÆ'a is closed every Sunday for cyclists, runners, rollers, skateboarders, and other sportsmen to exercise and enjoy their environment.
Similarly for Colombia, Cambodians tend to exercise socially on the outside. In this country, the common gym has become very popular. People will gather at this outdoor gym not only to take advantage of public facilities, but also to arrange aerobic and dance sessions, which are open to the public.
Sweden also began developing an outdoor gym, called utegym . The fitness center is free to the public and is often placed in beautiful and beautiful surroundings. People will swim in the river, use boats, and run through the forest to stay healthy and enjoy the nature around them. This is very possible in Sweden because of its geographic location.
The Chinese exercises, especially in the pension community, appear to be socially based. In the morning, dances are held in public gardens; these meetings may include Latin dancing, ballroom dancing, tango, or even jitterbug. Dancing in public allows people to interact with people with whom they usually do not interact, allowing for health benefits and social benefits.
This socio-cultural variation in physical exercise shows how people in different geographical and social climates have different motivation and training methods. Physical exercises can improve health and wellbeing, and promote community bonding and appreciation of natural beauty.
Nutrition and recovery
Proper nutrition is as important as health as exercise. When exercising, it becomes more important to have a good diet to ensure that the body has the correct ratio of macronutrients while providing adequate micronutrients, to help the body with the recovery process after strenuous exercise.
Active recovery is recommended after participating in physical exercise because it removes lactate from the blood faster than inactive recovery. Eliminating lactate from the circulation allows an easy drop in body temperature, which can also be beneficial to the immune system, as a person may be susceptible to minor ailments if the body temperature drops too quickly after physical exercise.
History
The benefits of exercise have been known since antiquity. Dating back to 65 BC, it was Marcus Cicero, a Roman politician and lawyer, who declared: "This is a self-supporting exercise of the spirit, and keeps the mind alive." The practice also seems to be appreciated later in history during the Early Middle Ages as a means of survival by the Germanic people of Northern Europe.
Recently, sport was considered a useful force in the 19th century. After 1860, Archibald MacLaren opened the gym at Oxford University and instituted a training regimen for 12 military officers at the university. The regimen was then assimilated into the training of the British Army. Some mass-training movements began in the early twentieth century as well. The first and most significant in the UK is the Women's Health and Beauty League, founded in 1930 by Mary Bagot Stack, which had 166,000 members in 1937.
The relationship between physical health and training (or less) was then established in 1949 and reported in 1953 by a team led by Jerry Morris. Dr. Morris notes that men of the same social class and work (bus conductor versus bus driver) have very different rates of heart attacks, depending on the level of exercise they get: the bus driver has a sedentary job and a higher incidence of heart disease, while the bus conductor is forced to move on and has a lower incidence of heart disease.
Other animals
Animal studies show that physical activity may be more adaptable than changes in food intake to regulate energy balance.
Mice that have access to wheel activity are involved in voluntary training and increase their tendency to run as adults. Mice-made selection showed significant heritability in the level of voluntary training, with "high runner" breeds that have increased aerobic capacity, hippocampal neurogenesis, and skeletal muscle morphology.
The effects of exercise training appear to be heterogeneous among non-mammalian species. For example, salmon exercise exercises show a small improvement in endurance, and swimmer pool regimens from amberjack yellow and rainbow trout fish accelerate their growth rate and alter muscle morphology favorable for sustained swimming. Crocodiles, crocodiles, and ducks show an increase in aerobic capacity after exercise. No effect of endurance training was found in most studies on lizards, although one study reported a training effect. In lizards, sprint training has no effect on maximal exercise capacity, and muscle damage due to excessive exercise occurs after weeks of forced treadmill training.
See also
Note
References
External links
- Summary of Adult Physical Activity - a website containing a list of Metabolism Equivalent Assignments (MET) values ​​for a number of physical activities, based on PMIDÃ, 8292105, 10993420 and 21681120
- Physical and environmental activities - guidance on the promotion and creation of a physical environment that supports increased physical activity.
- MedLinePlus Topics on Physical Exercise and Fitness
- Daily reference to Science on physical exercise
Source of the article : Wikipedia
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