Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscle, 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. Only a few lifestyle choices have as large an impact on your health as physical activity.
The physiology behind exercise
Compared to our resting state, exercise poses a significant increase in demand for the body. At rest, our nervous system maintains a parasympathetic tone which affects the respiratory rate, cardiac output, and various metabolic processes. Exercise stimulates the sympathetic nervous system and will induce an integrated response from the body. This response works to maintain an appropriate level of homeostasis and for the increased demand in physical, metabolic, respiratory, and cardiovascular efforts.
Exercise challenges many human physiological systems that need to adapt in order to maintain homeostasis, this is the inner balance of the body. While exercising, homeostasis is encouraged by the increased amount of CO2 and nutrients demand, the need to get rid of CO2 and metabolic waste products, rising body temperature and acid imbalance and varying hormone levels.
Equations for your learning
Compared to our resting state, exercise poses a significant increase in demand for the body. At rest, our nervous system maintains a parasympathetic tone which affects the respiratory rate, cardiac output, and various metabolic processes. Exercise stimulates the sympathetic nervous system and will induce an integrated response from the body. This response works to maintain an appropriate level of homeostasis and for the increased demand in physical, metabolic, respiratory, and cardiovascular efforts.
Exercise challenges many human physiological systems that need to adapt in order to maintain homeostasis, this is the inner balance of the body. While exercising, homeostasis is encouraged by the increased amount of CO2 and nutrients demand, the need to get rid of CO2 and metabolic waste products, rising body temperature and acid imbalance and varying hormone levels.
Equations for your learning
1
Cardiac output
Litres/minute Q = (HR) X stroke volume (SV)
The amount of blood pumped by the left ventricle per minute is expressed as litres/minute. With a stepping working rate, the cardiac output increases in nearly linear fashion in order to meet the increased oxygen demand.
2
Fick equation
VO2 = [CardiacOutput] x [Difference in arterial and venous oxygen levels]
The VO2 is the consumption of oxygen and can be explained by the Fick equation. This equation states that VO2 = [CardiacOutput] x [Difference in arterial and venous oxygen levels]. VO2max is a measure of aerobic exercise capacity and is defined as the highest rate of oxygen uptake an individual can maintain during intense activity.
Physiology in more detail
Improved Pulmonary system
Pulmonary ventilation is activated via. the respiratory centre in the brainstem with parallel activation via. the motor cortical drive which activates skeletal muscles and afferent Type III-IV muscle afferent fibers. The respiratory system works alongside the cardiovascular system. The pulmonary circuit accepts almost all of the cardiac output. In exchange to the increased cardiac output, perfusion increases inside the apex of each lung, increasing gas exchange surface area (decreasing alveolar dead space). The maximum exercise training ventilation rates are subject to increase by a factor of ten in comparison to ventilation rates at resting levels.
Improved Musculoskeletal system
The three types of muscle fibre are Type-I fibres (slow-twitch fibres), Type-IIa fibres (fast-twitch fibres) and Type IIb fibres (fast-twitch glycolytic fibres), which all possess different characteristics. By introducing progressive overload exercise training, skeletal muscle fibres will hypertrophy, meaning it will increase in diameter and volume.
Better Hormonal response and Immunological Adjustments
In relation to the Endocrine system, plasma levels of cortisol, epinephrine, and dopamine increase with maximal exercise and return to baseline after rest. The increase in levels is consistent with the increase in sympathetic nervous system activation of the body. To enhance bone and tissue growth, the growth hormone is released by the pituitary gland, alongside insulin sensitivity and testosterone levels. In addition to this, training helps to enhance some components of the immune system. This therefore reduces the susceptibility of infections. In contrast, it reduces the functionality of immune cells taking effect after overstraining.
Get Active! Create a training plan or schedule
Like any goal, if you want to ensure optimal results, you should track your progress. When it comes to increasing your strength, you may assume that being able to lift a heavier weight on the next occasion is enough to show you are on track. But it is challenging to form a full picture of your progress if you are unaware of your reps, sets and weekly workouts you need to do.
Knowing how to track your strength training progress is essential for implementing any changes you may need to keep yourself in line with your goals. Here are some simple steps:
Resources
Improved Pulmonary system
Pulmonary ventilation is activated via. the respiratory centre in the brainstem with parallel activation via. the motor cortical drive which activates skeletal muscles and afferent Type III-IV muscle afferent fibers. The respiratory system works alongside the cardiovascular system. The pulmonary circuit accepts almost all of the cardiac output. In exchange to the increased cardiac output, perfusion increases inside the apex of each lung, increasing gas exchange surface area (decreasing alveolar dead space). The maximum exercise training ventilation rates are subject to increase by a factor of ten in comparison to ventilation rates at resting levels.
Improved Musculoskeletal system
The three types of muscle fibre are Type-I fibres (slow-twitch fibres), Type-IIa fibres (fast-twitch fibres) and Type IIb fibres (fast-twitch glycolytic fibres), which all possess different characteristics. By introducing progressive overload exercise training, skeletal muscle fibres will hypertrophy, meaning it will increase in diameter and volume.
Better Hormonal response and Immunological Adjustments
In relation to the Endocrine system, plasma levels of cortisol, epinephrine, and dopamine increase with maximal exercise and return to baseline after rest. The increase in levels is consistent with the increase in sympathetic nervous system activation of the body. To enhance bone and tissue growth, the growth hormone is released by the pituitary gland, alongside insulin sensitivity and testosterone levels. In addition to this, training helps to enhance some components of the immune system. This therefore reduces the susceptibility of infections. In contrast, it reduces the functionality of immune cells taking effect after overstraining.
“All truly great thoughts are conceived while walking.”
— Trueblogposts (@trueblogposts) May 10, 2024
– Friedrich Nietzsche, Twilight of the Idols
Get Active! Create a training plan or schedule
Like any goal, if you want to ensure optimal results, you should track your progress. When it comes to increasing your strength, you may assume that being able to lift a heavier weight on the next occasion is enough to show you are on track. But it is challenging to form a full picture of your progress if you are unaware of your reps, sets and weekly workouts you need to do.
Knowing how to track your strength training progress is essential for implementing any changes you may need to keep yourself in line with your goals. Here are some simple steps:
- Keep a record of your training sessions
- Test your strength
- Monitor how you feel
- Think when to make adjustments
(Paper) The Global Health and Fitness Industry at a Glance
Over the past half-century, fitness participation has grown significantly, especially in economically advanced countries. Now an integral part of contemporary lifestyle for millions of people worldwide.
(Article) Exercise Physiology
(Article) Exercise Physiology
When we exercise, our nervous system shifts from a parasympathetic tone (typical at rest) to stimulating the sympathetic nervous system. Find out more on the processes relating to physical activity and excercise.
(Article) How to Track Your Strength Training Progress
(Article) How to Track Your Strength Training Progress
Learning how to track your strength training progress is essential for ensuring your hard work pays off. It is advised to pre-planning and keeping a record of your accomplishments.
Last updated: 29/10/2024
Share this:
3 comments:
I started working out more regularly a little over a year ago and it’s helped my mental health exponentially. I’m 30 pounds down, feel stronger than ever, and am training for a marathon. I always found the gym a little intimidating, but once I got acclimated with the machines and started exploring free weights, now I crave my gym days. Keep up the great work here!!
Hello! What an educational read! Thank you for motivating me to get back into health and wellness. I am curious if you have any articles on progressive muscle relaxation?
Loved reading about the physiology of exercise and learnt something new today. Thank you!
Post a Comment