Exercise
Exercise is the result of a well-coordinated function of various organs of the body. These organs undergo a change during exercise. This change is of temporary nature if the exercise is continued for a short time. However, if the exercise is continued on a regular basis over a long span of time, then some changes of a lasting nature take place in the organs constituting various systems of our body.
Effects of Exercise on Muscular System
As has been explained earlier, the energy for muscular contraction is obtained from the high energy nutrients in the blood. These nutrients, as a result of some complex chemical reactions inside the muscle fibre release energy during exercise for muscular contraction and some of the heat also raises the temperature of the body. As a result of exercise, the blood supply to the muscles also increases in order to meet the additional demand of the high energy nutrients.
In addition to this phenomenon, other symptoms may appear in the muscular system particularly in the case of untrained subjects.
1). Muscular pain may occur in some individual during exercise. This occurs mainly due to inadequate blood supply to the contracting muscles which result in the non-clearance of the waste products of chemical changes.
2). Fluid may collect in muscles during activity and result in swelling. This swelling further hinders the function of muscles.
3). Soreness or lameness may occur during exercise due to the rupture of some muscle fibres or sheath of fibres.
Effects of Regular Exercise on Muscular System
As a result of regular exercise over a considerable period of time the following changes occur in the muscular system which are of a lasting nature:
1). The muscles become strong due to the gain in strength of the individual muscle fibres.
2). The muscle fibres shorten in length and increase in thickness. Because of this, the body appears muscular.
3). Muscles become more elastic and can perform work with greater speed.
4). As a result of gain in strength, the muscles can give better protection to some organs of our body.
5). Muscles develop muscle tone or a state of readiness for doing work. This acts as a safety measure in case of emergencies and makes a person less susceptible to injuries.
6). Muscles develop endurance.
7). The deposition of fat in between the muscles fibres decreases, reducing changes of obesity.
The Role of Exercise in a Healthy Lifestyle
Physical activity and exercise are non-negotiable components of a healthy lifestyle and successful weight management. Physical activity is any body movement that works your muscles and requires that your body use more energy than when you are resting. Exercise is a subset of physical activity that is planned, structured, and repetitive for the purpose of conditioning any part of the body. Among other examples, an exercise program can include walking, running, swimming, bicycling, working out in a gym or fitness center, doing floor exercises, or working with a personal trainer or physical therapist. Exercise improves health, maintains fitness, and helps you recover from physical disabilities. Activities of daily living are also a form of physical activity that includes pursuits such as gardening, climbing stairs, cleaning, or parking further away from and walking to your destination. A program of regular exercise most days of the week—six or seven—together with increased activities of daily living are the goals to strive for in order to achieve optimal fitness.
Many obese people are sedentary; they are often inconsistent exercisers, and they may or may not do much in the way of burning extra calories through activities of daily living. A beginning exercise plan for them may simply involve walking regularly for whatever length of time they can endure and gradually increasing the time and distance they walk as they become more fit. Eventually they may set a goal to walk a certain number of steps a day or may take up hiking for both calorie burn and enjoyment. For both adults of normal weight and those who are overweight, instituting a program of regular exercise that is of sufficient duration and intensity (i.e., raises target heart rate) is essential for reducing health risk and managing weight. Optimal fitness is the goal for preventing premature loss of vital capacities. A number of Internet programs and smartphone apps are available to help a person get started with walking or an exercise program. Many of these programs also allow the user to monitor food consumption, calories, and weight, as well as exercise.
