A physical exercise is a bodily activity that develops and maintains physical fitness and overall health. Physical fitness is used in two close meanings general fitness (a state of Health and well-being and specific fitness (a task-oriented definition based on the ability Health is a state of complete physical mental and social well-being and not merely the absence of disease or infirmity It is often practiced to strengthen muscles and the cardiovascular system, and to hone athletic skills. Sport is an Activity that is governed by a set of rules or Customs and often engaged in competitively Frequent and regular physical exercise boosts the immune system, and helps prevent diseases of affluence such as heart disease, cardiovascular disease, Type 2 diabetes and obesity. Diseases of affluence are those diseases which are thought to be a result of increasing wealth in a society in contrast to Diseases of poverty which result from impoverishment Heart disease is an Umbrella term for a variety for different diseases affecting the Heart. Cardiovascular disease or cardiovascular diseases refers to the class of diseases that involve the Heart or Blood vessels ( arteries and Diabetes mellitus type 2 or Type 2 Diabetes (formerly called non - Insulin -dependent Diabetes mellitus (NIDDM or adult-onset diabetes is a metabolic Obesity is a condition in which excess Body fat has accumulated to such an extent that health may be negatively affected ^[1][2] It also improves mental health and helps prevent depression.

Contents 1 Types of exercise 2 Exercise benefits 3 Common myths 3.1 Targeted fat reduction 3.2 Muscle and fat tissue 4 Excessive exercise 5 Nutrition and recovery 6 Exercise and brain function 7 Categories of physical exercise 8 Breathing 9 See also 10 References 11 Sources

Types of exercise

Exercises are generally grouped into three types depending on the overall effect they have on the human body:

• Flexibility exercises such as stretching improve the range of motion of muscles and joints. The term can also refer to the stretching of Canvas on a frame. Muscle (from Latin musculus, diminutive of mus "mouse" is contractile tissue of the body and is derived from the ^[3]
• Aerobic exercises such as cycling, walking, running, hiking or playing tennis focus on increasing cardiovascular endurance. Aerobic exercise refers to Exercise that involves or improves oxygen consumption by the body Cycling is the use of Bicycles or - less commonly - Unicycles Tricycles Quadricycles and other similar wheeled Human powered vehicles Walking (also called ambulation) is the main form of Animal Locomotion on land, distinguished from Running and crawling Running is a means for an animal to move on Foot. It is defined in Sporting terms as a Gait in which at some point all feet are off the ground The word 'hiking' is understood in all English-speaking countries but there are differences in usage Tennis is a sport played between two players ( singles) or between two teams of two players each ( doubles) Cardio is the medical term used to reference the Heart. From Greek kardia: heart. ^[4]
• Anaerobic exercises such as weight training, functional training or sprinting increase short-term muscle strength. Anaerobic exercise is exercise intense enough to trigger anaerobic metabolism. Weight training is a common type of Strength training for developing the strength and size of Skeletal muscles It uses the Force of gravity Functional training is a classification of Exercise which involves training the body for the activities performed in daily life Sprints are short running races in athletics. They are roughly classified as events in which top runners will not have to "pace themselves" but can run as fast as ^[5]

Exercise benefits

Physical exercise is important for maintaining physical fitness and can contribute positively to maintaining healthy weight, building and maintaining healthy bone density, muscle strength, and joint mobility, promoting physiological well-being, reducing surgical risks, and strengthening the immune system. Physical fitness is used in two close meanings general fitness (a state of Health and well-being and specific fitness (a task-oriented definition based on the ability

Frequent and regular aerobic exercise has been shown to help prevent or treat serious and life-threatening chronic conditions such as high blood pressure, obesity, heart disease, Type 2 diabetes, insomnia, and depression. Hypertension, also referred to as high blood pressure, HTN or HPN, is a medical condition in which the Blood pressure is chronically elevated Obesity is a condition in which excess Body fat has accumulated to such an extent that health may be negatively affected Heart disease is an Umbrella term for a variety for different diseases affecting the Heart. Diabetes mellitus type 2 or Type 2 Diabetes (formerly called non - Insulin -dependent Diabetes mellitus (NIDDM or adult-onset diabetes is a metabolic Insomnia is a symptom of a sleeping disorder characterized by persistent difficulty falling asleep or staying asleep despite the opportunity Major depressive disorder, also known as major depression, unipolar depression, unipolar disorder, clinical depression, or simply depression Strength training appears to have continuous energy-burning effects that persist for about 24 hours after the training, though they do not offer the same cardiovascular benefits as aerobic exercises do. Strength training is the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of Skeletal muscles There Exercise can also increase energy and raise one's threshold for pain. Pain, in the sense of physical pain, is a typical sensory experience that may be described as the unpleasant awareness of a noxious stimulus or bodily harm

There is conflicting evidence as to whether vigorous exercise (more than 70% of VO₂ Max) is more or less beneficial than moderate exercise (40 to 70% of VO₂ Max). VO2 max (also maximal oxygen consumption, maximal oxygen uptake or aerobic capacity) is the maximum capacity of an individual's body VO2 max (also maximal oxygen consumption, maximal oxygen uptake or aerobic capacity) is the maximum capacity of an individual's body Some studies have shown that vigorous exercise executed by healthy individuals can effectively increase opioid peptides (aka endorphins, a naturally occurring opiate that in conjunction with other neurotransmitters is responsible for exercise induced euphoria and has been shown to be addictive), positively influence hormone production (i. Opioid Peptides are short sequences of Amino acids which mimic the effect of Opiates in the Brain. Euphoria is a medically recognized emotional state related to Pleasure and Happiness. e. , increase testosterone and growth hormone),^[6] benefits that are not as fully realized with moderate exercise.

Exercise has been shown to improve cognitive functioning via improvement of hippocampus-dependent spatial learning, and enhancement of synaptic plasticity and neurogenesis. ^[7] In addition, physical activity has been shown to be neuroprotective in many neurodegenerative and neuromuscular diseases. ^[8] For instance, it reduces the risk of developing dementia. Dementia (from Latin de- "apart away" + Mens ( genitive mentis) "mind" is the progressive decline ^[9] Furthermore, anecdotal evidence suggests that frequent exercise may reverse alcohol-induced brain damage. ^[10]

Physical activity is thought to have other beneficial effects related to cognition as it increases levels of nerve growth factors, which support the survival and growth of a number of neuronal cells. ^[11]

Both aerobic and anaerobic exercise also work to increase the mechanical efficiency of the heart by increasing cardiac volume (aerobic exercise), or myocardial thickness (strength training, see Organ hypertrophy). Hypertrophy is the increase of the size of an organ or in a select area of the tissue

Not everyone benefits equally from exercise. There is tremendous variation in individual response to training: where most people will see a moderate increase in endurance from aerobic exercise, some individuals will as much as double their oxygen uptake, while others will never get any benefit at all from the exercise. Aerobic exercise refers to Exercise that involves or improves oxygen consumption by the body ^[12][13] Similarly, only a minority of people will show significant muscle growth after prolonged weight training, while a larger fraction experience improvements in strength. ^[14] This genetic variation in improvement from training is one of the key physiological differences between elite athletes and the larger population. ^[15][16] Studies have shown that exercising in middle age leads to better physical ability later in life. ^[17]

Common myths

Many myths have arisen surrounding exercise, some of which have a basis in reality, and some which are completely false. Myths include:

• That excessive exercise can cause immediate death. Death by exercise has some small basis in fact. Water intoxication can result from prolific sweating (producing electrolyte losses) combined with consumption of large amounts of plain water and insufficient replenishment of electrolytes, especially salt and potassium (e. Water intoxication (also known as hyperhydration or water poisoning) is a potentially fatal disturbance in Brain functions that results when the g. when running a marathon). The marathon is a long-distance foot race with an official distance of 42 It is also possible to die from a heart attack or similar affliction if overly intense exercise is performed by someone who is not in a reasonable state of fitness for that particular activity. A doctor should always be consulted before any radical changes are made to a person's current exercise regimen. Rhabdomyolysis is also a risk. Rhabdomyolysis is the rapid breakdown ( Lysis) of Skeletal muscle tissue ( rhabdomyo) due to injury to muscle tissue Other common dangers may occur from extreme overheating or aggravation of a physical defect, such as a thrombosis or aneurysm.

• That weightlifting makes you short or stops growth. One caveat is that heavy weight training in adolescents can damage the epiphyseal plate of long bones. The epiphyseal plate (or epiphysial plate, physis, or growth plate) is a hyaline Cartilage plate in the metaphyses of children and

Targeted fat reduction

Spot reduction is a myth that exercise and training a particular body part will preferentially shed the fat on that part; for example, that doing sit-ups is the most direct way to reduce subcutaneous belly fat. Spot reduction is the reduction of fat from a specific area of the body The sit-up is a strength training exercise commonly performed with the aim of strengthening the abdominal muscles and Hip flexors This begins with lying with the The subcutaneous tissue or subcutis is the layer of Loose connective tissue directly underlying the Dermis. This is false: one cannot reduce fat from one area of the body to the exclusion of others. Most of the energy derived from fat gets to the muscle through the bloodstream and reduces stored fat in the entire body, from the last place where fat was deposited. Sit-ups may improve the size and shape of abdominal muscles but will not specifically target belly fat for loss. Such exercise might help reduce overall body fat and shrink the size of fat cells. There is a very slight increase in the fat burnt at the area being exercised (e. g. abs) compared with the rest of the body, due to the extra blood flow at this area.

Muscle and fat tissue

Some people incorrectly believe that muscle tissue will turn into fat tissue once a person stops exercising. This is not literally true — fat tissue and muscle tissue are fundamentally different — but the common expression that "muscle will turn to fat" is truthful in the sense that catabolism of muscle fibers for energy can result in excess glucose being stored as fat. For the related metabolic process see Anabolism. Catabolism is the set of Metabolic pathways which break down molecules into ^[18] Moreover, the composition of a body part can change toward less muscle and more fat, so that a cross-section of the upper-arm for example, will have a greater area corresponding to fat and a smaller area corresponding to muscle. This is not muscle "turning into fat" however — it is simply a combination of muscle atrophy and increased fat storage in different tissues of the same body part. Another element of increased fatty deposits is that of diet, as most trainees will not significantly reduce their diet in order to compensate for the lack of exercise/activity.

Excessive exercise

Exercise is a stressor and the stresses of exercise have a catabolic effect on the body - contractile proteins within muscles are consumed for energy, carbohydrates and fats are similarly consumed and connective tissues are stressed and can form micro-tears. For the related metabolic process see Anabolism. Catabolism is the set of Metabolic pathways which break down molecules into Connective tissue is one of the four types of tissue in traditional classifications (the others being epithelial, Muscle, and Nervous tissue) However, given adequate nutrition and sufficient rest to avoid overtraining, the body's reaction to this stimulus is to adapt and replete tissues at a higher level than that existing before exercising. Overtraining occurs when the volume and intensity of an individual's Exercise exceeds their recovery capacity The results are all the training effects of regular exercise: increased muscular strength, endurance, bone density, and connective tissue toughness.

Too much exercise can be harmful. The body parts exercised need at least a day of rest, which is why some health experts say one should exercise every other day or 3 times a week. Without proper rest, the chance of stroke or other circulation problems increases,^[19] and muscle tissue may develop slowly. A stroke is the rapidly developing loss of brain functions due to a disturbance in the blood vessels supplying blood to the brain This is an article about the rock music band "Circulatory System" It has also been noted by the medical field that expectant mothers should never exercise two days consecutively.

Inappropriate exercise can do more harm than good, with the definition of "inappropriate" varying according to the individual. For many activities, especially running, there are significant injuries that occur with poorly regimented exercise schedules. Running is a means for an animal to move on Foot. It is defined in Sporting terms as a Gait in which at some point all feet are off the ground In extreme instances, over-exercising induces serious performance loss. Unaccustomed overexertion of muscles leads to rhabdomyolysis (damage to muscle) most often seen in new army recruits. Rhabdomyolysis is the rapid breakdown ( Lysis) of Skeletal muscle tissue ( rhabdomyo) due to injury to muscle tissue ^[20] Another danger is overtraining in which the intensity or volume of training exceeds the body's capacity to recover between bouts. Overtraining occurs when the volume and intensity of an individual's Exercise exceeds their recovery capacity ^[21]

Stopping excessive exercise suddenly can also create a change in mood. Feelings of depression and agitation can occur when withdrawal from the natural endorphins produced by exercise occurs. Exercise should be controlled by each body's inherent limitations. While one set of joints and muscles may have the tolerance to withstand multiple marathons, another body may be damaged by 20 minutes of light jogging. The marathon is a long-distance foot race with an official distance of 42 This must be determined by each individual.

Too much exercise can also cause a female to miss her period, a symptom known as amenorrhea. Amenorrhoea ( BE) amenorrhea ( AmE) or amenorrhœa, is the absence of a Menstrual period in a woman of reproductive age ^[22]

Nutrition and recovery

Proper nutrition is at least as important to health as exercise. Nutrition (also called nourishment or aliment) is the provision to cells and Organisms of the materials necessary (in the form of food to support When exercising, it becomes even more important to have good diet to ensure the body has the correct ratio of macronutrients whilst providing ample micronutrients, in order to aid the body with the recovery process following strenuous exercise. A nutrient is food or chemicals that an organism needs to live and grow or a substance used in an organism's metabolism which must be taken in from its environment Micronutrients are Nutrients needed for life in small quantities ^[23]

Proper rest and recovery are also as important to health as exercise; otherwise the body exists in a permanently injured state and will not improve or adapt adequately to the exercise. Hence, it is important to remember to allow adequate recovery between exercise sessions.

The above two factors can be compromised by psychological compulsions (eating disorders such as exercise bulimia, anorexia, and other bulimias), misinformation, a lack of organization, or a lack of motivation. An eating disorder is a compulsion to eat or avoid eating that negatively affects both one's physical and mental health Exercise bulimia is a subset of the Psychological disorder called Bulimia in which a person is compelled to exercise in an effort aimed at burning the Calories Anorexia Nervosa is a psychiatric Diagnosis that describes an Eating disorder characterized by low Body weight and Body image distortion Bulimia nervosa is an Eating disorder characterized by recurrent Binge eating, followed by compensatory behaviors referred to as "purging" These all lead to a decreased state of health.

Delayed onset muscle soreness can occur after any kind of exercise, particularly if the body is in an unconditioned state relative to that exercise. Delayed onset muscle soreness (DOMS also sometimes called muscle fever, is the pain or discomfort often felt 24 to 72 hours after exercising and subsides generally within 2 ^[24]

Exercise and brain function

In the long term, exercise is beneficial to the brain by:

• increasing the blood and oxygen flow to the brain
• increasing growth factors that help create new nerve cells and promote synaptic plasticity^[25]
• increasing chemicals in the brain that help cognition, such as dopamine, glutamate, norepinephrine, and serotonin^[26]

Categories of physical exercise

• Aerobic exercise
• Anaerobic exercise
• Strength training
• Agility training

Sometimes the terms 'dynamic' and 'static' are used. Neurogenesis ( birth of Neurons ' is the process by which neurons are created In Neuroscience, synaptic plasticity is the ability of the connection or Synapse, between two Neurons to change in strength. Cognition is a concept used in different ways by different disciplines but is generally accepted to mean the process of awareness or thought Dopamine is a Hormone and Neurotransmitter occurring in a wide variety of animals including both vertebrates and invertebrates Glutamic acid (abbreviated as Glu or E) is one of the 20 Alpha Amino acids It is not among the human Essential amino acids Its Norepinephrine ( INN) (abbreviated norepi or NE) or noradrenaline ( BAN) (abbreviated NA or NAd) is a Serotonin (ˌsɛrəˈtoʊnən ( 5-hydroxytryptamine, or 5-HT) is a Monoamine Neurotransmitter synthesized in serotonergic Neurons Aerobic exercise refers to Exercise that involves or improves oxygen consumption by the body Anaerobic exercise is exercise intense enough to trigger anaerobic metabolism. Strength training is the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of Skeletal muscles There Agility is the ability to change the body's position, and requires a combination of Balance, coordination, Speed, Reflexes, and 'Dynamic' exercises such as steady running, tend to produce a lowering of the diastolic blood pressure during exercise, due to the improved blood flow. Diastole is the period of time when the heart fills with blood after systole (contraction Conversely, static exercise (such as weight-lifting) can cause the systolic pressure to rise significantly.

Breathing

Active exhalation during physical exercise helps the body to increase its maximum lung capacity. This results in greater efficiency, since the heart has to do less work to oxygenate the muscles, and there is also increased muscular efficiency through greater blood flow. Consciously breathing deeply during aerobic exercise helps this development of the heart and lungs.

See also

References

Sources

• Donatelle, Rebecca J. (2005). Health, The Basics, 6th ed. , San Francisco: Pearson Education. ISBN 0-8053-2852-1.  

---

© 2009 citizendia.org; parts available under the terms of GNU Free Documentation License, from http://en.wikipedia.org
Dapyx Software network: MP3 Explorer | Ebook Manager | Zenithic