 Show
Fitness and the Musculoskeletal SystemTable of Contents
Physical fitness is important for health and wellness because exercise has a beneficial effect on most systems in the body. Unfortunately, many people do not get adequate exercise. According to 2017 data, only, 53.3% of U.S. adults engaged in the amount of aerobic exercise that the Centers for Disease Control and Prevention (CDC) recommends for good health, and only 23.2% got a sufficient amount of both aerobic
and strengthening exercise.1 According to exercise science, fitness has a positive impact on the musculoskeletal system. It can increase the size and strength of muscle fibers, as well as ligaments and tendons. It also increases the number and size of mitochondria. Two types of strength training that have these specific effects are isometric exercise and isotonic exercise. With isotonic exercise, muscle contracts against a load, such as when someone lifts weights. With isometric exercise, muscle contracts without a person moving. For instance, staying still in a squat position is an example of an isometric exercise. Benefits of Isotonic ExerciseThe research has shown the benefits of isotonic exercise. A 2014 study in the European Journal of Applied Physiology found that isometric knee exercises increased muscle thickness and improved strength. In fact, one type of isometric exercise performed over eight weeks increased muscle thickness by 9% – 14%.2 Benefits of Isometric ExerciseWhile isometric exercise can increase muscle thickness and strength, the International Sports Sciences Association (ISSA), has explained that there are also benefits associated with aerobic training. This is because this form of exercise positively affects the mitochondria, which are within the body’s cells and are responsible for creating energy. With aerobic exercise, people experience an increase in mitochondria density. This means the body has more oxygen available for use and can convert it to energy.3 This and the benefits for muscle size and strength are just several of the reasons exercise is good for you. Main Systems Impacted by Fitness and ExerciseFitness and the Cardiovascular SystemAccording to the CDC, exercise is also good for you because of its benefits on the cardiovascular system. For instance, it can reduce blood pressure and improve cholesterol levels. In terms of cholesterol, exercise reduces levels of bad cholesterol and raises levels of healthy cholesterol.4 This means that exercise lowers the risk of clogged arteries and can prevent a person from having a heart attack. Immune System Benefits with ExerciseIn addition to its benefits for the cardiovascular system, exercise also has a positive effect on the functioning of the immune system. It is thought to flush bacteria, strengthen antibodies, prevent bacteria growth, and reduce stress hormones that can make a person sick. A research report in a 2019 edition of the Journal of Sport and Health Science found that exercise improves the immune system functioning so much that people who exercise moderately are less likely to become ill. One study found that compared to those who got a low amount of exercise, those who got a high amount of exercise were 18% less likely to become sick over a four-month period.5 In fact, research shows that moderate-intensity exercise, performed almost daily, is more effective for preventing illness than most medications and supplements.5 Exercise's Effects on the Nervous SystemAnother reason that exercise is good for you is that it improves the functioning of the nervous system. In the central nervous system, exercise has a beneficial effect on the brain, as it promotes the growth of new cells, according to research. Over the long-term, exercise can increase the activity of brain-derived neurotrophic factor. This can promote improved learning and reduce the risk of Alzheimer's disease.5 Exercise also has a positive influence on the sympathetic nervous system, as it can reduce the activity of this system. This is important because excessive activity in the sympathetic nervous system can be linked to high blood pressure and heart failure. Physical fitness is likely to improve the way that the nervous system controls circulation.6 More Systems Impacted by Exercise and FitnessFitness and the Endocrine SystemPhysical fitness also has a beneficial effect on the body’s endocrine system, which is responsible for making the hormones that carry out a variety of important functions, including metabolism. Exercise, whether it is strength training or anaerobic exercise, increases the metabolic rate, so the body burns more calories. This can help you to manage your weight. In addition to improving metabolism, exercise can make you more sensitive to a hormone called insulin, which helps to regulate blood sugar levels. During exercise, blood sugar levels may drop. Because of these effects, regular physical activity can reduce the risk of developing type 2 diabetes, which is yet another way that exercise is medicine. According to the CDC, exercise can reduce the risk of both diabetes and metabolic syndrome, which is a condition that occurs when a person has excess abdominal fat, elevated blood pressure, and high levels of blood sugar, triglycerides, and bad cholesterol. The Impact of Exercise on the Digestive SystemFitness is also good for its effects on the digestive system. For instance, exercise stimulates the gut and increases blood flow to muscles in the digestive system, helping the body to digest food efficiently. You may find that physical fitness prevents you from suffering from complications such as constipation or upset stomach. Exercise also affects the millions of microbes called the gut microbiota within the digestive system. These microbes are thought to affect health, and studies have supported this belief. For example, research has found that women who exercise for three or more hours per week have greater levels of a type of gut bacteria that is associated with improved metabolic health and leanness. There is also some evidence that exercise increases the variety of bacteria in the digestive system, which can improve health.7 Respiratory System Benefits of ExerciseAnother benefit of fitness is that it improves the functioning of the respiratory system. Not only does it strengthen the muscles used in breathing; it also helps the body to use oxygen more efficiently. For example, with intense anaerobic exercises, such as fast running or jumping rope, the VO2 max will increase. This means that the body will be able to use greater amounts of oxygen during exercise and therefore able to produce more energy in the body. This can make daily activities such as walking up the stairs or carrying items around the house seem less taxing, as you will not be as fast to run out of breath when exerting yourself. In summary, just like exercise can make the heart and muscles stronger, it can improve the strength of the lungs. Exercise and a Healthy MindBeyond its other numerous benefits, exercise is good for you because it improves psychological functioning. According to research, moderate-intensity exercise lowers stress and anxiety, improves self-image, and has a positive effect on mood. In fact, the impact of exercise is so strong that it can reduce depression. It also reduces cognitive decline during older adulthood.5 Exercise can improve the functioning of the mind in several ways. For instance, it can improve focus by reducing the impact of distractions, per the results of research. Furthermore, as mentioned, exercise increases levels of the brain-derived neurotrophic factor. This can improve memory and help with learning. Research with animals shows that just one week of voluntary running can improve the capacity for learning.5 Fitness and Physical LiteracyIn addition to its benefits for the body’s various systems, exercise improves a construct known as physical literacy. According to researchers, this term describes the degree to which a person is able and committed to being physically active. A 2019 study in the journal BMC Public Health found that when sedentary adults participated in a weekly exercise training program for 15 weeks, their physical literacy scores improved by about 12%. Beginning to participate in physical exercise can help people to develop a commitment to fitness.8 Fitness Impacts All Your Body’s SystemsWhat are the effects of exercise on the different systems of our body?Exercise boosts energy
Regular physical activity can improve your muscle strength and boost your endurance. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.
Why are the effects of exercise referred to as system effects?Because physical activity and exercise have such a wide-ranging effect on all the body's systems they have been referred to as having a systemic effect. Systemic means system wide—across all body systems.
Did you exercise what body systems did you use while exercising?There are many different systems involved in when we exercise, the three main ones are the Respiratory system which is involved in breathing the circulatory system which is about circulation of blood around the body and finally the muscular system and finally the Muscular system which is about how we move.
|
How were the effects of exercise traced to the different systems of your body?
zusammenhängende Posts
Urheberrechte © © 2024 nguoilontuoi Inc.
