EXERCISE
CONTENTS
Introduction
Benefits of Exercise
Exercise and the Lymphatic System
Effects of Exercise
Exercise and Appetite
Warming Up and Warming Down
Rest and Recovery
Over exercising
Stretching Diagrams
Exercise Tips
Ageing and Exercise
Conclusion
Bibliography
INTRODUCTION
I will be looking at exercise and why it should be a part of each person’s everyday lifestyle. I will include benefits which give many great reasons why exercise is good for you, effects of exercise which looks into the burning of calories where I have also added in a table to show this and also how exercise works in with our lymphatic system. Also as part of this thesis I wanted look into making sure that when you are exercising you are doing it safely and not going to cause yourself injury. I’ve looked into things such as warming up and warming down and added stretches that you can do easily in your own home. I found some great tips too that are useful when exercising so I added those in as well. Exercise as we get older is very important for every person. I’ve looked into exercise and ageing to show the importance of it and some great exercises and sports that you can do when you are older. Exercise is something that I enjoy doing but I don’t really feel i know enough about it. I think it is interesting how it plays such an important role in keeping us well. As when I work out I don’t use a personal trainer, so thought that this would be a good way for me to gain some knowledge so that I can take all possible steps to make sure I don’t injure myself. Also calorie burning fascinates me and I really would like to find out how many calories I burn each day just from doing everyday activities.
Benefits of Exercise
Regular exercise should be a part of every person’s lifestyle
Benefits include:
a) Helps you feel good in mind and body
b) Its great fun and a good way of making new friends
c) it helps you feel more energetic
d) it helps you relax
e) It helps you get slim and stay slim
f) It helps you get suppler and more mobile as you get older
g) It helps strengthen your muscles, joints and even your bones
h) It improves the staying power of your muscles
i) it helps your heart work more efficiently, improves your circulation and helps protect against heart disease
j) It helps almost everything in your body work better
k) It needn't cost anything
l) It gets easier the more you do.
There are three major qualities that contribute to exercise
Stamina – this is being able to carry out an activity for a long period of time. Stamina depends on the efficiency of the lungs heart, blood vessels and the working muscles. The exercise needed for good stamina is called 'aerobic'. This is when you need to do an energetic work out that leaves you slightly out of breathe. It needs to last 20min or more as well.
Having good stamina lets you run or walk further more quickly, so if late for a bus it will make it easier to get their on time without being puffed out.
Strength – a certain amount of strength is needed to carry out everyday activities. It includes pushing, pulling and lifting. If you are in good shape and have sufficient body strength you are less likely to get sprains and strains.
Suppleness – this is the range of movement in a joint and it affects the body's movement and posture. If you have good suppleness you can avoid injuries when doing things like twisting your body or getting in and out of your car.
Exercise and the Lymphatic System
The lymphatic system works to remove bacteria and foreign material from the body. This helps to prevent infection and keep you staying well. However the lymphatic system can only flow round the body by movements such as large muscles contracting. This is why exercise plays a vital part in helping this system do its job. The harder you work your muscles the quicker the lymph flows to remove all the waste
Effects of Exercise
Being active and exercising is not only good for the heart and circulation but it can burn up many calories which results in maintaining or losing weight. If you eat more calories than you use then you will put on weight. Different activities burn different amounts of calories per minute. This table shows some daily activities and the amounts of calories used doing them.
Activity - Calories Used Per Minute
Sleeping - 1
Vigorous Housework - 1.5
Slow Walking - 4
Easy Cycling - 5
Brisk Walking - 5
Swimming - 7
Jogging - 12
Running - 20
Strenuous Work - 10
Exercise and Appetite
The metabolic rate is the chemical changes when the body converts food to energy. When we exercise this increases. Exercise can take away our appetite due to appetite depressant effects of the chemical substance produced in the body for 60 – 90 min after doing vigorous exercise.
Exercise has an ongoing reaction, for the next two hours after a two hour brisk walk you will continue to burn double the amount of calories normally burnt in the body. More demanding exercise such as running for half an hour can result in the calorie burning to last for five or six hours after exercise. If the intensity of the exercise is increased then so will the number of calories burnt.
Example:-
Speed - Calories burnt
30 min - 2 hours
Slow pace (2mph) - 120 - 145 - 480 - 580
Fast pace (4mph) - 180 – 215 - 720 - 860
The safest way to lose weight is to do so gradually. A reduction of 500 calories per day from eating and an exercise routine to burn 500 calories per day will have you losing weight safely.
Warming Up and Warming Down
The body will be less likely to suffer damage if it is warmed up before any activities you are going to do. A warm up can be anything from running on the spot to brisk walking or jogging. If your workout was to consist of using arms make sure they are warmed up to with maybe some arm swings.
At the end of your activities warm down by gradually decreasing the intensity of your activity. Stretching afterwards will help your body to not feel stiff and sore.
Rest and Recovery
After the body has had a workout it needs time to recover and let the muscles, organs and tissues have a renewed supply of oxygen and nutrients. Rest and recovery can be anything from having a day off exercising or giving your body a massage or light stretching.
If the body is not given enough time to rest and recover it will tire and your fitness will deteriorate. This is due to the body's energy stores not being replaced.
Over-exercising
It is possible to over exercise through not allowing enough time to recover between training sessions. This can happen at all fitness levels.
The common symptoms of over training can be....
a) Lack of energy
b) Excessive fatigue after a normal workout
c) Unusual irritability
d) Difficulty in getting to sleep or waking up early
e) Increase in infections resulting in sore throats, colds sore lips etc...
f) Dizziness experienced when standing up quickly
g) Aches and pains
h) Lack of progress in training
If you are experiencing any of these symptoms you could be over exercising so take a day or two off your training or maybe have a hot bath, sauna or a massage. When you do your training again reduce the intensity.
Exercise Tips
1) Well fitting, cushioned footwear with a good grip give stability and reduce the possibility of lower leg and back injuries especially with activities like running and skipping.
2) When taking part in aerobic-type workouts especially high impact ones make sure the floor is shock absorbing. Sprung wooden floors, floors with carpet or gymnastic mats are good to do workouts on.
3) Do not push yourself too hard as you build up fitness.
4) Always have a rest day between exercise sessions.
5) Do not exercise after a heavy meal or after drinking alcohol.
6) Drink plenty of water. Water keeps the body systems working efficiently. During an hour of general exercise about 1litre of fluid can be lost. If exercise is prolonged without fluid intake the exerciser will suffer dehydration. This will affect your performance and heath.
7) Cold weather should not stop you from exercising. Just make sure you are wearing suitable clothing and footwear. A scarf around the nose and mouth is a good idea as this will warm the air going into the lungs. This ensures the body is not chilled on the inside causing strain on the heart.
8) If you cant keep up your exercise and have a week or more off make sure you lower the intensity of workout the next time you do it. Make sure you are totally recovered from any illness you may have had.
9) If you suffer an injury while exercising then stop and apply a cold compress and keep affected area elevated. Seek medical advice if needed.
Ageing and Exercise
Many people believe that too puff when mildly exerted, become stiff and put on weight are things that will happen because you are getting older. In fact, these conditions are often the result of less activity in your life and loss of basic fitness. Therefore inactivity, not ageing, is the real enemy of many older people. This can result in premature weakness, being fatter, shorter, suffering from ill health, frustration, depression and being dependant on others. Moderate exercise combined with a healthy lifestyle may slow down the ageing process and add years to your life.
The body needs the heart and lungs to be regularly stimulated in order to extract oxygen from the air breathed in and to deliver it together with nutrients to the cells. The more active you are, the less likely you are to get ill from things associated with ageing. Research has shown that more active people have less chance of getting circulatory and respiratory disease, heart disease, hypertension and strokes. Inactive people have a higher chance of obesity, arthritis, osteoporosis, diabetes and neurological disease. Premature ageing from lack of exercise can also result in depression and early senility. With advice from your doctor, it is never too late to take up some form of exercise, even after years of inactivity. The body will respond to exercise at any time and at any age, provided the exercise is within your personal limits.
The importance of being checked out by your physician before you undertake any level of physical activity to which you are knew too is greatly recommended for those over 40. Under no circumstances should elderly be exposed to exercises or activates that are exhaustive or stressful. They should always exercise within their limits and never struggle to do more than possible.
Retirement is the time to relax without the stresses and strains imposed by work, but it is a mistake to take things too easily. Your aim should be to make yourself fitter than you were before retiring. Keeping fit does not mean you have to be wildly energetic. It means being physically active within your own limits, so that your joints are being well used, body strength is kept up and the brain remains stimulated with the feeling of well being. Activates such as bowling and ball room dancing will keep you supple and in good shape. Gardening can be another way of getting exercise. Digging and hedge cutting help maintain strength and balance, weeding keeps the joints flexible.
Aerobic exercises such as moderate cycling, walking and swimming are ideal. They assist in weight control, keep the heart and lungs in good order and help to keep the legs strong so you can get around with minimum effort. It is best for the older person to avoid jogging and running, as these can induce back and joint trouble.
Between 40 and 55 years
First of all get a check up with your doctor. Start with a progressive walking program and only after some time, when you are really walking fit, should you consider taking part in more intense exercise. Those under 50 may wish to progress to light jogging or running. Take care though as and older person can find jogging a stress and a strain on back ligaments, discs and vertebrae. Jogging and running, particularly on hard surfaces, can give knee problems and hip and foot injuries. Try alternating walking with short periods of gentle jogging to avoid these injuries and it will also help build up your aerobic fitness.
Over 55 years
Remember to get a check up from your doctor before starting exercise. Start with a walking program. Swimming, golf, cycling and stationary cycling are also good forms of exercise, but progressions should be gentle. Avoid vigorous exercise activities such as competitive games, jogging and running.
CONCLUSION
Exercise should be a part of every person’s lifestyle. Many reasons were given and all of them beneficial for you to stay well and fit so that you can enjoy life. Exercise and its effects on your calorie burning were shown in a table. All exercises burnt a different amount of calories depending on the intensity of them. It showed that we are burning calories all day long and even in our sleep. I found out that exercise helps with the rate your lymphatic system flows. Exercise gets it flowing quicker therefore getting rid of toxins from your body quicker and keeping you healthier. Exercise was shown to have many benefits to your body and mind, from young to old. Stretches were shown to reduce injuries and tips were included to make sure that when you exercise you are doing it safely. A lot of people may think that when they are older it’s not worth them exercising but I have shown many reasons on why exercise is important for people of all ages. Just when you are older you have a few restrictions to exercises that are safe and suitable for your joints and muscles.
Bibliography
Title: Exercise throughout Life
Author: Peter F. Williams
Web Site: http://www.activephysiotherapy.com.au/Sports%20Injuries/Warm_up_Stretching_and_Cool_Down.htm
