Researchers have long studied physical activity and sports and howExercise influences ourBoth directly and indirectly, the results show that physical activity not only increases muscular capacity, but can also help improve endurance, balance, joint mobility, flexibility, range of motion, walking speed, and endurance. overall physical coordination. Physical activity also has a beneficial effect on metabolism, regulation of blood pressure, and prevention of excessive weight gain.
One of the most important for health.Exercise Benefitsis that it helps normalize glucose, insulin and leptin levels by optimizing the sensitivity of insulin/leptin receptors. This is perhaps the most important factor in optimizing your overall health and preventing chronic disease.
Here are some of the biological effects of exercising from head to toe. This includes changes to your:
- musclesThey use glucose and ATP for contraction and movement. To create more ATP, your body needs extra oxygen, so your breathing increases and your heart starts pumping more blood to your muscles.
Without enough oxygen, lactic acid forms in its place. Small tears in the muscles make them grow and get stronger as they heal.
- Thrust.When your muscles need more oxygen (up to 15 times more oxygen than when you're at rest), your respiratory rate increases. When the muscles around your lungs can't move any faster, you've reached what's known as VO2max—your maximum oxygen uptake capacity. The higher your VO2max, the fitter you will be.
- Herz.Your heart rate increases with physical activity to get more oxygenated blood to your muscles. The fitter you are, the more efficiently your heart can do this, allowing you to train longer and harder. As a side effect, this increased efficiency also lowers your resting heart rate. Your blood pressure also drops as new blood vessels form.
- Brain. Increased blood flow also benefits your brain, allowing it to function better almost immediately. As a result, you feel more focused after atrain. Also, regular exercise promotes the growth of new brain cells. In your hippocampus, these new brain cells help improve memory and learning.
Various neurotransmitters are also activated, such as endorphins, serotonin, dopamine, glutamate, and GABA. Some of these are known for their role in mood control.exerciseIn fact, it is one of the most effective prevention and treatment strategies forDepression.
- joints and bonesOne exercise can put up to five or six times more than your body weight. Peak bone mass is reached in adulthood and then slowly begins to decline, but exercise can help you maintain healthy bone mass as you age.
This is your brain during exercise
“When you start exercising, your brain recognizes this as a time of stress. As the pressure in your heart increases, your brain thinks you are either fighting the enemy or running from it. To protect itself and your brain from stress, it releases a protein called BDNF (brain-derived neurotrophic factor). This BDNF has a protective as well as restorative element to your memory neurons and acts as a reset switch. That's why we often feel so good and clear after training."Leo Widrich writes.
Scientists have linked the benefits of physical exercise to brain health for many years, but recent research has made it clear that the two are not simply related; rather it is THE relationship. Evidence shows that physical exercise helps develop a brain that not only resists shrinkage, but also increases cognitive ability. Exercise encourages your brain to work at its maximum capacity by making your nerve cells multiply, strengthening their connections and protecting them from damage. There are several mechanisms at play here, but some are better understood than others. The rejuvenating role of BDNF is one of them. BDNF activates brain stem cells to transform them into new neurons. It also triggers numerous other chemicals that promote neural health. Additionally, exercise provides your brain with protective effects through:
- Production of neuroprotective compounds
- Improved development and survival of neurons.
- Reduced risk of heart and blood vessel diseases
- Changing the way harmful proteins are located in the brain, which appears to slow the development of Alzheimer's disease
BDNF and endorphins are two of the exercise triggers that help lift your mood, make you feel good, and sharpen your cognition. As Lifehacker.com mentions, they are similar to morphine and heroin in effect and addiction, but without the harmful side effects. On the other hand!
Check out these images showing the dramatic increase in brain activity after a 20-minute walk compared to sitting quietly for the same amount of time.
How is physical activity related to breast cancer?
The relationship between physical activity and breast cancer has been extensively studied, with more than 60 studies published in North America, Europe, Asia, and Australia. Most studies indicate that physically active women have a lower risk of breast cancer than inactive women; However, the degree of risk reduction achieved through physical activity varies widely (between 20 and 80 percent). Making moderate to vigorous physical activity a part of your lifestyle reduces your risk of cancer and other chronic diseases like heart disease and diabetes. Moderate to vigorous physical activity is exercise that makes you sweat and races your heart. These include walking, swimming, bicycling, or running. A growing body of research suggests that doing any type of activity to avoid excessive sitting may help reduce cancer risk, study findspublished online in the magazineKrebs.
How does physical activity reduce my risk of breast cancer?
Physical activity has been identified as a potential intervention to improve the quality of life of women with breast cancer and survivors. Staying active can also help you manage cancer treatment and improve your quality of life, general health, and mental well-being during and after treatment. Maintaining a healthy weight helps reduce risk, so physical activity can reduce the risk of breast cancer by helping us with it. Some studies have shown that physical activity can reduce levels of estrogen in the body, a hormone known to promote the growth of some types of breast cancer. Other studies have shown that physical activity can help our bodies respond well to insulin, which can also promote the growth of breast cancer.
Long-term studies show that women who engage in moderate to vigorous physical activity for more than 3 hours a week have a 30-40% reduced risk of breast cancer. Moderate physical activity should make you breathe hotter and heavier and make your heart beat faster, but you shouldn't be so bloated that you can't hold a conversation. So you can not only use your physical activity time for thisreduce your riskbreast cancer, but also to catch up on gossip with friends!
This is true for all women, regardless of family history or breast cancer risk, and the higher the activity level, the lower the cancer risk. However, it is not clear whether it is necessary to maintain a certain level of activity to reduce risk. Staying active throughout a person's life is important, but doing so at any age can help reduce the risk of breast cancer.
For examples of moderate- and vigorous-intensity physical activity, visit the CDC's physical activity website at this link:http://www.cdc.gov/nccdphp/dnpa/physical/pdf/PA_Intensity_table_2_1.pdf
survive breast cancer
I had breast cancer. Can physical activity also help me?
Consistent evidence from epidemiological studies links physical activity with better breast cancer outcomes after diagnosis. For example, a large cohort study found that women who engaged in moderate exercise (equivalent to walking 3 to 5 hours per week at an average pace) after a diagnosis of breast cancer had a 40% to 50% reduced risk. of developing and dying of breast cancer. of breast cancer and death from any cause compared with more sedentary women. The potential benefit of physical activity in reducing death from breast cancer was most evident in women withhormone receptor-Positive tumors.
Othersprospective cohort studyfound that women with breast cancer who engaged in recreational physical activity roughly equivalent to walking at an average speed of 2 to 2.9 miles per hour for 1 hour per week had a 35% to 49% increased risk of dying of breast cancer compared to less physically active women.
Today, researchers are following many clues to understand the big picture of exercise and cancer, which is sure to be difficult. There is a lot of ongoing research on physical activity and its effects on cancer. Recent research shows that even light activity can offer some health benefits. Light activity is anything you do to avoid sitting or lying down.
If you enjoyed this article, you'll definitely want to attend our next Applied Exercise Science conference.
International Scientific Conference on Applied Sports Sciences (ISCASS)
ISCASS is dedicated to researching current challenges and future-oriented ideas in fitness, sport pedagogy, and applied sciences. It touches on many aspects of an athlete's lifestyle and environment, including general health, physiology, psychology, and impact on the community. The conference looks at the economics of sport in terms of how sport and athletics can best be invested in and financed. On the other hand, the media impact and its ethics will be an important topic in this conference.
Visit our website for more informationhttp://www.ierek.com/events/applied-sports-science-conference