What Is Exercise? The Benefits Of Exercise

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What Is Exercise? The Benefits Of Exercise

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When we talk about exercise, we nearly always refer to physical exercise.

Exercise is the physical exertion of the body - making the body do a physical

activity which results in a healthy or healthier level of physical fitness and

both physical and mental health. In other words, exercise aims to maintain or

enhance our physical fitness and general health. People exercise for many

different reasons. Some of them are included below:

Strengthening muscles

Optimizing the cardiovascular system

Practicing specific athletic skills

Controlling bodyweight

For fun

To win

To socialize

To get away from it all

People don't exercise for various reasons. A study found that stress levels and

cultural considerations affect how much and for what reasons college students

exercise.

There are three broad Intensities of exercise:

Light exercise

The exerciser is able to talk while exercising. Going for a walk is an example

of light exercise.

Moderate exercise

The exerciser feels slightly out of breath during the session. Examples could be

walking briskly, cycling moderately, or walking up a hill.

Vigorous exercise

The exerciser is panting during the activity. The exerciser feels his/her body

is being pushed much nearer its limit, compared to the other two intensities.

This could include running, cycling fast, and heavy weight training.

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Obesity / Fitness / Weight Loss Exercise can be divided into three broad

categories, aerobic, anaerobic, and agility training:

Aerobic exercise

Aerobic exercise has the aim of improving the body's consumption of oxygen. The

word aerobic means with oxygen. Aerobic refers to our body's use of oxygen in

its metabolic process (energy-generating process). Most aerobic exercises are

done at moderate levels of intensity for longer periods, compared to other

categories of exercise. An aerobic exercise session involves warming up,

exercising for at least 20 minutes, and then cooling down. Aerobic exercise

involves mainly the large muscle groups.

A physical therapist, Col ine Potts, and an exercise physiologist,

M.D., both in the US Air Force, were the first to use the term aerobic

exercise during the 1960s. Dr. wanted to find out why some very strong

people were poor at long-distance running, swimming and cycling. He researched

people's performance in terms of their ability to use oxygen with the use of a

bicycle ergometer. In 1968 Dr. published his book Aerobics. The book

included scientific programs using aerobic exercises, such as swimming, running,

cycling and walking. The book became a bestseller. All present aerobic programs

use 's data as a baseline.

Aerobic exercise is generally performed at a moderate level of intensity over a

long period. Running for 20 minutes is an aerobic exercise, while sprinting 200

meters is not. Playing badminton for 30 minutes is an aerobic activity if the

movements of the players are fairly continuous. Golf, on the other hand, is not

seen as aerobic because the heart rate has not been raised at a sustained level

for long enough.

Aerobic exercise is considered to have the following benefits:

Strengthens the muscles that are involved in respiration - exercises that

facilitate the flow of air in and out of the lungs.

Strengthens and enlarges the heart muscle. This improves aerobic conditioning -

pumping of blood and the heart rate (lowers the pulse of a person when he/she is

resting).

Tones muscles throughout most of the body.

Reduces blood pressure.

Improves circulation.

Raises the number of red blood cells, which in turn facilitates transportation

of oxygen.

The sleep quality of insomnia patients can improve with moderate exercise, a

study found.

Improves mental health.

A study found that exercise reduces migraine suffering.

Reduces the risk of heart disease and cardiovascular problems.

Helps improve survival rates of patients with cardiovascular diseases

significantly, as this study found.

Stimulates bone growth (high impact aerobic exercise), reduces risk of

osteoporosis.

Increases stamina or endurance. Aerobic activity increases the body's ability to

store energy molecules such as fats and carbohydrates within the muscle.

Increases blood flow through muscles.

Improves muscles' ability to use fats during exercise, thus preserving the

intramuscular glycogen.

What is Anaerobic exercise?

The aim of anaerobic exercise is to build power, strength and muscle. The

muscles are exercised at high intensity for short durations. A short duration

usually means no more than about two minutes.

Anaerobic means without air. Anaerobic exercises improve our muscle strength and

our ability to move with quick bursts of speed. When thinking of anaerobic

exercise, think of short and fast or short and intensive. Anaerobic exercises

include:

Weight lifting

Sprinting

Intensive and fast skipping (with a rope)

Interval training

Isometrics

Any rapid burst of hard exercise

Oxygen is not used for energy during anaerobic exercise. During this type of

exercise a by-product - lactic acid - is produced. Lactic acid contributes to

muscle fatigue and must be used up during recovery before that muscle can be

subjected to another anaerobic session. During the recovery period oxygen is

used to give the muscle a " refill " - to replenish the muscle's energy that was

used up during the intensive exercise.

Overall, anaerobic exercise uses up fewer calories than aerobic exercise. The

cardiovascular benefits of aerobic exercises are greater than the cardiovascular

benefits of anaerobic exercises. However, anaerobic exercise is better at

building strength and muscle mass, while still benefitting the heart and lungs.

As you build more muscle you will burn more fat, even at rest. Muscles burn more

calories per unit volume than any other tissue in the body. A muscly person

burns more calories than a non-muscly person, even if while he/she is resting.

This study found that resistance training may aid in weight loss.

How Does Anaerobic Exercise Work?

When a short, intensive burst of activity occurs there is a temporary shortage

of oxygen being delivered to the working muscles at first. The production of

anaerobic energy creates a by-product; lactic acid. As mentioned above, lactic

acid causes muscle fatigue, which is the reason the session cannot last long.

However, after regular training the person's body becomes better equipped to

handle lactic acid. After several practice sessions the body becomes better at

getting rid of lactic acid - it also learns how to produce less of it. The body

also produces buffers that postpone the onset of fatigue during an anaerobic

session. Anaerobic exercises offer the following benefits:

The exerciser gets stronger

The exerciser experiences growth in muscle mass

Strengthens bones

Strengthens and protects the joints

Helps control bodyweight

The exerciser can withstand a greater buildup of lactic acid and other waste

substances, and can eliminate them more rapidly

What is agility training?

Agility training aims to improve a person's ability to speed up and slow down,

change directions while maintaining balance and control. In tennis, for example,

agility training helps the player maintain control over his/her court

positioning through good recovery after each shot. A crucial skill in tennis is

to be able to position yourself in the court so that you can hit the ball to

maximum effect. Agility does not only help the tennis player get to the ball

more effectively and set up for a better shot, it also gives him/her better

balance in order to hit the ball.

Agility training is practiced extensively by people who practice certain sports

where positioning, coordination, balance and the ability to suddenly change

posture and speeds are essential.

Agility and coordination are two key attributes for a successful soccer

(UK/Ireland: football) player. Such compound movements as dribbling, turning,

passing and intercepting require a wide assortment of balance, coordination and

other skills, such as the ability to accelerate and decelerate quickly. A good

soccer player also needs excellent special awareness and accurate timing. Soccer

players often practice improving their ability to change the direction of the

body abruptly, or shift stance without losing balance.

Agility includes speed, strength, balance and coordination. The following sports

are known to require agility (there are many more than on this list):

Tennis

Soccer

Rugby

American football

Squash

Hockey

Badminton

Volleyball

Basket ball

Martial arts

Boxing

Wrestling

Yoga and Pilates

Some exercises include a combination of stretching, muscle strengthening,

balance, etc. A good example is Yoga.

Many experts say stretching is an exercise in itself. Yoga exercises, or

movements, improve your balance, flexibility, posture and circulation. Yoga

originated in India a long time ago, and is aimed at unifying the mind, body and

spirit. Modern yoga - the type of yoga practiced by most people in western

countries - uses a combination of meditation, posture, and breathing exercises.

Yoga can be tailored to meet the needs of individuals, such as those with

arthritis, asthma, or certain body pains. Pilates is similar to Yoga, but it

focuses more on the core abdominal and back muscles.

Some facts about exercise and lack of exercise

Most of us know how beneficial exercise is for our health. It is surprising,

however, how little many of us know about the dangers of being unfit. In Western

Europe, North America, Japan, Australasia, and much of the rest of the world,

the number of overweight/obese people is growing alarmingly fast.

The UK has a population of 61 million. 24 million of them are overweight/obese

today. Experts say it will not be long before 25% of the UK's population is

obese (not overweight, just obese). The USA has already reached that figure - in

Tennessee and Alabama over 30% of adults are obese today.

9,000 premature deaths each year in the UK are because of obesity. Obesity

significantly reduces the lifespan of a person.

Physically active people have a much lower risk of developing heart disease,

stroke, type 2 diabetes, and many types of cancer.

30% of heart disease deaths in the UK happen to people under 75 years of age.

Vigorous exercise can help elderly people avoid disability, a study found.

Women who do not exercise regularly have more complications during and after

pregnancy. This article explains why women should be encouraged to exercise

during pregnancy.

Exercise improves your mood.

Physical activity after the menopause reduces breast cancer risk, a study

revealed.

Regular exercise improves your sex life.

A study found that exercise makes you eat less by suppressing appetite hormones.

Exercise improves your confidence.

A study explains how exercise can reduce cigarette cravings for people who are

trying to quit smoking.

Exercise helps you live longer (mainly for the many reasons listed above).

Even some cancer patients can benefit from exercise. A study

y explains how exercise can help non-small cell lung cancer patients.

Finding the time to exercise

Many people who do not exercise say they do not have the time. However, it is

possible to increase the amount of time you are physically active, even if you

are extremely busy. For example:

See how many trips you take by car and decide which ones could be replaced by

walking or cycling. This does not have to be a black or white measure. It could

include parking your car half a mile from your destination and walking the rest

of the way. Traffic experts throughout most of the world say that the majority

of car trips are very short ones.

If you are using public transport try getting off at an earlier stop and walking

the rest of the way.

A study found that interactive video games - such those played on the Nintendo

Wii - may raise heart rate and provide exercise intensity levels high enough to

meet federal physical activity guidelines.

When you are in a building and want to go upstairs, try walking it, rather than

taking the elevator or escalators. This does not have to be a black or white

measure - you can do half and half.

There are several gentle exercises you can do while watching TV. Especially when

the adverts are on.

If you do not have time to exercise but have time to watch TV, think about how

much of that TV time could be replaced by some physical activity. Most people

say they do not have time to exercise, but we are all watching more TV than ever

before. Even short bursts of 30 second exercises are good for improving

metabolism, a study found.

Migraine - there are many safe exercises for migraine sufferers.

If you do housework, see if you can do it a bit more vigorously and turn it into

an exercise session.

Tips on adding exercise to your routine

Experts say that for a physically inactive person to become active, and remain

active for the long-term, the activity needs to be convenient and enjoyable. The

activity needs to be something you can easily fit into your routine for several

days each week. Even if you end up adding just 30 minutes of physical activity

to your day, that is fine. Some of the examples below are the easiest to fit

into a daily routine:

Go for a brisk 30-minute walk five times each week. Ideally, it should be done

in one session. If you can't, two 15-minute sessions would also be good.

Walk you dog more often. If you do not have a dog but know a nearby friend who

has one, offer to walk it for him/her.

Find out whether there are any swimming pools nearby. Try to add some swimming

to your weekly routine. This does not have to be every day.

During your lunch break at work go for a walk.

Join some exercise classes.

Join a martial arts club. Beginner's sessions can be gentle and fun.

Beginners must remember that the secret is " little and often " . A little bit

every day is great - one big session once a week is not. Make sure your progress

is gradual. Make sure you drink plenty of water during and after you exercise.

Check with your doctor if you are not sure about your health.

Experts say an exercise program should include both aerobic and anaerobic

activities. This is true. However, if you are currently inactive, anything is

better than nothing.

Some advice when you start an exercise program

When people start an exercise program they may experience various emotions, from

elation to anxiety about not being able to keep it up. Remember the following

tips which may help you achieve long-term success:

Remember why you started

People start exercising for many reasons: weight loss, health, vanity, the

doctor told them to, and to recover from an illness. Keep remembering why you

started as this will help keep you motivated.

Do everything at your own pace

Humans tend to be competitive animals. This is great for the winner, and those

who come second or third. However, being competitive in the wrong way can kill

motivation. If you have to compete, compete with your past self. Compare your

performance today with your performance in two weeks' time. Check your weight,

heart rate, blood pressure - then take it again in about three weeks and see the

difference.

You have to like it

For long-term success the activity has to be something you enjoy. There are so

many activities to choose from. Perhaps there is an activity you really enjoyed

when you were a child.

Join a club with a friend

If you join a fitness club with a friend, or exercise with a friend you may

enjoy the sessions more. Some people prefer not to have the stress of someone

else around. This depends on you.

Experts can be very useful

A study found that exercise and behavioral intervention improves fitness and

lowers systolic blood pressure.

Variation

Every few weeks change your exercise program. This is important for your

motivation and also for best results. The body improves faster if you change

your program now and again. This does not mean you have to change

walking/running to something else. It could mean changing your speed and

distance, and pacing yourself in a different way, perhaps altering your route.

Be realistic about your goals

Some people are motivated by goals, others find them stressful. If you need

goals make sure they are realistic - and work towards them.

The longer you keep it up the longer you will continue to do it

After a few weeks your exercise routine starts to become a habit. Even if you

find it a bit of a chore at first, remember that after a few weeks it will

really become a habit.