Physical exercise is any bodily activity that enhances or maintains physical fitness and overall health. It is performed for many different reasons. These include strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance and for enjoyment. Frequent and regular physical exercise boosts the immune system, and helps prevent the "diseases of affluence" such as heart disease, cardiovascular disease, Type 2 diabetes and obesity. It also improves mental health, helps prevent depression, helps to promote or maintain positive self-esteem, and can even augment an individual's sex appeal. Childhood obesity is a growing global concern and physical exercise may help decrease the effects of childhood obesity in developed countries.
Classification
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.
- Aerobic exercises, such as cycling, swimming, walking, rowing, running, hiking or playing tennis, focus on increasing cardiovascular endurance.
- Anaerobic exercises, such as weight training, functional training or sprinting, increase short-term muscle strength.
Categories of physical exercise
- Aerobic exercise
- Anaerobic exercise
- Strength training
- Agility training
Sometimes the terms 'dynamic' and 'static' are used. 'Dynamic' exercises such as steady running, tend to produce a lowering of the diastolic blood pressure during exercise, due to the improved blood flow. Conversely, static exercise (such as weight-lifting) can cause the systolic pressure to rise significantly (during the exercise).
Benefits
Physical exercise is important for maintaining physical fitness and can contribute positively to maintaining a 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.
Exercise also reduces levels of cortisol, thereby benefiting health. Cortisol is a stress hormone that builds fat in the abdominal region, making weight loss difficult. Cortisol causes many health problems, both physical and mental.
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. Endurance exercise before meals lowers blood glucose more than the same exercise after meals.
There is some evidence that vigorous exercise (90-95% of VO 2 Max) is more beneficial than moderate exercise (40 to 70% of VO 2 Max). Some studies have shown that vigorous exercise executed by healthy individuals can effectively increase opioid peptides (a.k.a. endorphins, naturally occurring opioids that in conjunction with other neurotransmitters are responsible for exercise-induced euphoria and have been shown to be addictive), positively influence hormone production (i.e., increase testosterone and growth hormone), benefits that are not as fully realized with moderate exercise. More recent research indicates that anandamide may play a possibly greater role than endorphins in "runner's high" and other exercise benefits.
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). Such changes are generally beneficial and healthy if they occur in response to exercise.
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. Similarly, only a minority of people will show significant muscle growth after prolonged weight training, while a larger fraction experience improvements in strength. This genetic variation in improvement from training is one of the key physiological differences between elite athletes and the larger population. Studies have shown that exercising in middle age leads to better physical ability later in life.
Effect on the immune system
Although there have been hundreds of studies on exercise and the immune system, there is little direct evidence on its connection to illness. Epidemiological evidence suggests that moderate exercise appears to have a beneficial effect on the human immune system while extreme exercise appears to impair it, an effect which is modeled in a J curve. Moderate exercise has been associated with a 29% decreased incidence of upper respiratory tract infections (URTI), but studies of marathon runners found that their prolonged high-intensity exercise was associated with an increased risk of an infection, although another study did not find the effect. Immune cell functions are impaired following acute sessions of prolonged, high-intensity exercise, and some studies have found that athletes are at a higher risk for infections. The immune systems of athletes and nonathletes are generally similar. Athletes may have slightly elevated NK cell count and cytolytic action, but these are unlikely to be clinically significant.
Supplementation with the antioxidants vitamin C and E has been found to decrease the release of interleukin-6 (IL-6), which would be expected to decrease the depression of the immune system. Further, vitamin C supplementation has been associated with lower URTIs in marathon runners. However, the decreased release of IL-6 limits the anti-inflammatory effect of exercse and could limit the positive adaptation effects of exercise.
Biomarkers of inflammation such as C-reactive protein, which are associated with chronic diseases, are reduced in active individuals relative to sedentary individuals, and the positive effects of exercise may be due to its anti-inflammatory effects. The depression in the immune system following acute bouts of exercise may be one of the mechanisms for this anti-inflammatory effect.
Effects on 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
- increasing chemicals in the brain that help cognition, such as dopamine, glutamate, norepinephrine, and serotonin
A 2008 review of cognitive enrichment therapies (strategies to slow or reverse cognitive decline) concluded that "physical activity, and aerobic exercise in particular, enhances older adults’ cognitive function".
Exercise has been shown to improve cognitive functioning via improvement of hippocampus-dependent spatial learning, and enhancement of synaptic plasticity and neurogenesis. In addition, physical activity has been shown to be neuroprotective in many neurodegenerative and neuromuscular diseases. For instance, it reduces the risk of developing dementia. Furthermore, anecdotal evidence suggests that frequent exercise may reverse alcohol-induced brain damage.
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.
Effects on depression
A number of factors can contribute to depression including low levels of circulating serotonin, low levels of endorphins, being overweight, low self esteem, stress and anxiety. Endorphins act as a natural pain reliever and antidepressant in the body. Endorphins have long been regarded as responsible for what is known as "runner's high", a euphoric feeling a person receives from intense physical exertion. However, recent research indicates that anandamide may possibly play a possibly greater role than endorphins in "runner's high". When a person exercises, levels of both circulating serotonin and endorphins are increased. These levels are known to stay elevated even several days after exercise is discontinued, together this can contribute to improvement in mood, increased self esteem, and weight management. Exercise alone is a potential prevention method and/or treatment for some types of depression because it promotes a positive body image, provides a sense of accomplishment, comes at little to no cost, and is side effect free given that one does not over exert themselves.
Exercise also has a great effect on the quality of sleep that a person will receive at night. When the body is physically exhausted it will slip into Rapid Eye Movement (REM) sleep easier and for a longer period during rest. A longer period of REM sleep provides lasting energy throughout the day and allows for proper recovery of the muscles used during exercise. It also provides the energy needed to combat stress and anxieties associated with depression.
Public health measures
Signs that encourage the use of stairs, as well as community campaigns, have been shown to be effective in increasing e
Online Workout Center - Weight training, Cardio and Flexibility ...
This online workout center offers free workouts for abs, total body, upper body, lower body, circuit training, yoga, Pilates, flexibility, cardio and BOSU workouts for all fitness ...
FREE Exercise Programs - Workout Routines & Weight Loss Diet Plans
Free Personal Training Online - we will Design & Manage your personalized exercise routines & weight loss diet plan! Thousands of free health & fitness resources ..
FitDaily - Free Exercise Program & Workout Routines
FitDaily provides free daily workout routines and free exercise programs. With FitDaily you can workout without weights to lose weight from home.
Free Printable Workout Log | Exercise & Training Logs from Answer ...
Use This Free Printable Workout Log To Keep Track of Your Exercise and Fitness Training & Progress in the Gym Keeping a regular workout log or exercise log sheet is one of the ...
Exercise Programs - Workout Programs - Fitness Programs - Free ...
Free Exercise Programs and reviews of the best Workout and Fitness Programs. Achieve results faster with proven programs. No more guesswork!
Royalty Free Workout and Exercise Music
Royalty free workout and exercise music available for download.
WorkOut.PH - Free Workout and exercise Routines
Free WorkOut and Exercise Routines ... Welcome to Workout.PH. Workout and Exercise Routines. Workout.PH has the best workout routines and exercises with videos and photos to help ...
Free Exercise Ball Workouts
Free exercise ball workouts, videos, ball exercises, and product recommendations.
Free Workouts - Exercise
Free Workouts at Exercise : Exercise Information ... 30 minute full body circuit workout for advanced [offsite link] This intense full body circuit workout combines some of the ...
Free Workout Plan and Online Exercise Program at FitClick
Customize a free workout plan for your online exercise program. Track your online workout routine and share your workout program. Join for free today.