Exploring the Mysteries of Exercise Although the benefits of exercise are espoused daily in classes, newspapers, journals and on TV, less information has been dispersed regarding the underlying mechanisms causing these physiological changes. The responsibility of fitness instructors and personal trainers to their clients has
grown vastly in the last few years. Being able to explain why and how certain physiological phenomena occur, from the regular participation in exercise, has become more of a daily necessity. This article will examine and explain some of the mechanisms how exercise may influence several bodily processes. Show The Effect of Exercise on Resting Heart Rate An adaptation to the lowering of the resting heart rate, from aerobic training, is the heart's ventricles (specifically the left ventricle which pumps blood throughout the body) are able to accommodate a greater volume of blood. As the resting heart rate decreases there is
then more time for filling the ventricles with blood, and more time for the delivery of oxygen and nutrients to the body and the heart muscle, making the heart more efficient in meeting circulatory challenges at rest. The Effect of Exercise on Blood Pressure The mechanisms by which aerobic exercise may lower blood pressure partly involve the effects of
two hormones, epinephrine and norepinephrine, on blood flow in the arteries. Both of these hormones are vasoconstrictors, which means that they decrease the diameter of the smallest arteries, referred to as arterioles. It has been shown that aerobic exercise can reduce the blood level of norepinephrine (Duncan et al., 1985), which limits the vasoconstriction of the arterioles, allowing for less peripheral resistance to blood pressure. In addition, there is a slight reduction in sympathetic
neural activity that may help to mediate this decrease in blood pressure from aerobic exercise (Duncan et al., 1985). The Effect of Exercise on Fat Utilization The Effect of Exercise on Reducing Infection Support for the boost in the immune system function seems to be growing. Moderate exercise has shown increases of circulating levels of interleukin-1, which stimulates the immune system by increasing the
activity of the lymphocytes, the primary cells involved in the immune response. Moderate aerobic exercise also increases the production of some of the interferons, a group of naturally occurring proteins with antiviral properties. However, this increase only lasts for up to two hours after exercise and thus is suspect with regard to its potential long-term antiviral effect. It should be noted that regular, strenuous exercise has also been shown to have an opposite effect on the body's
immure system. Persistent high intensity exercise may actually increase the likelihood of respiratory infection by suppressing some components of the immune system immediately after the exercise session. This adds more support for an exercise prescription directed towards regular, moderate levels of exercise participation. The Effect of Exercise on Bone Mineral Density The Effect of Exercise on Reducing Stress and Improving Mental Health The Effect of Exercise on Cardiac Risk The Effect of Exercise on Body Composition Although resistance training does not usually create the caloric deficit that rhythmic aerobic activities do, it can increase the body's resting metabolic rate (the amount of energy used by the body during rest) due to the increase in muscle tissue. Metabolic rate is directly proportional to lean body mass: The more muscle mass, the higher the metabolic rate (Fahey, Insel, & Roth, 1994) . Muscles expend
calories much more than fat. For instance, a pound of muscle may burn as much as 40 to 50 more calories a day than a pound of fat (Rosato, 1994) . Therefore, an exercise program combining aerobic activities with resistance training appears to be the best combined approach of using exercise in weight management programs. Summary References What does regular endurance exercise contribute to?Endurance activity keeps your heart, lungs and circulatory system healthy and improves your overall fitness. As a result, people who get the recommended regular physical activity can reduce the risk of many diseases such as diabetes, heart disease and stroke.
What effect does regular moderate exercise have on a person?Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits.
How does regular endurance exercise contribute to better control of body fat?Exercise acutely increases fat oxidation, and endurance training increases the capacity to oxidize fat [10] suggesting that regular exercise could induce loss of fat mass by increasing fat oxidation.
How does regular endurance exercise reduce the risk of type 2 diabetes?Regular exercise is a great way to maintain healthy glucose levels and make diabetes management a bit easier, because exercise improves insulin sensitivity, reduces insulin resistance and improves blood sugar levels.
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