WARNING: YOU WILL GET STRONGER AFTER READING THIS
What is Exercise?
Exercise is any form of physical activity that is above your normal, resting level of activity. Some examples include swimming, dancing, running, sports, boxing, workout DVDs, weights, etc. Exercise is meant to increase your heart rate and work your muscles. Typically, people exercise to promote a healthier lifestyle and to become leaner and more muscular in their physique.Moderate exercise is determined when your heart rate is slightly increased, just high enough to break a sweat. Vigorous exercise is when your heart rate has increased, your breathing hard, and you are sweating (a lot). According to the CDC (Center of Disease Control), the average adult American should engage in moderate exercise for an two and a half hours a week and intense exercise for an hour and fifteen minutes a week. The issue is, most Americans do not do this. On average, Americans exercise about 17 minutes per day, which is less than half of the recommended time to promote a healthy lifestyle. But what the point of exercise? Why should we do it? What workouts are best to achieve what goals? What happens when we work out? How can you stay healthy? Read on to find out!
What happens during exercise?
Once you start exercising, your whole body begins to work, from your muscles to major body systems.
The glucose and the adenosine triphosphate (ATP) is called to create energy for the body. But, there is only a limited amount of ATP and glucose stored so to create more, the body requires more oxygen (but if there is not enough oxygen then lactic acid will form instead). Throughout the workout, tiny tears are created in your muscles to allow them to stretch and grow as the tears heal, which is what causes soreness.
Cardiovascular and Pulmonary System
During exercise, your body requires about 15 times more oxygen in order to work. So to compensate, your heart rate increases to allow more oxygen to circulate throughout your body and your lungs works faster. Your lungs will expand until you reach the VO2 max, which is the maximum capacity of your lungs. The more fit a person, the stronger your heart and lungs are. This means that your heart can work harder and your lungs’ VO2 max will be larger. With exercise, new blood vessels can form, which leads to a lower BP (blood pressure). The diaphragm is the muscle below your lungs that helps with the inhale and exhale also has an impact in exercise. But, with heavy breathing can come a side stitch (spasm of the ligaments in the diaphragm). Stretching and deep breathing help relieve the pain that comes with a side stitch but to prevent it, conditioning and growing used to a workout can help as well.
Skin and Joints
Your skin plays a vital part during your exercise routine. As you exercise, your body needs to cool down so as a response, the blood vessels in your skin dilate to allow more blood flow and your eccrine and apocrine glands begin to work. The eccrine glands produce odorless sweat, that is typically composed of electrolytes, minerals and water. This kind of sweat is meant to cool you down and makes up the majority of the glands on your skin. The apocrine glands are found in hair-covered areas and secrete lipid dominated sweat. It is usually triggered by emotional stress, which could come about during a workout. Joints also serve an important role in exercise. They cushion, offer stability and support, and allow for more fluid motions during exercise. Joints are lined with cartilage, soft tissue and lubricating fluid that allow the joints to move this way. As those cushions wither away, it becomes increasingly difficult to engage in physical activity and can lead to diseases like osteoporosis and arthritis.
Watch this video to see what happens to your brain as you exercise!
What happens after exercise?
Watch this video to see what happens to your body after your exercise!
What is the difference between cardio and strength training?
Cardio and strength training are quite different, but they are both essential for achieving good results. Cardio refers to strengthening your body’s cardiovascular system by increasing your heart rate. Cardio usually helps with fat burning, just because your heart is working harder during a run or a spin class. Cardio also increases your muscle mass, but nothing significant. The cardio leans out and thickens your muscles which creates more agility. Strength training uses resistance to allow your muscles to grow and boost endurance. Strength training helps build your body entirely rather than just the cardiovascular system and some exercises include yoga and weights. But, both work hand in hand. It is important to do both because the doing both burns more calories and causes a metabolic spike, where your body burns more fat and builds more muscle. As time goes on with more and more exercise, your body builds endurance, your metabolism works harder, and your body burns more fat and produce more energy.
How does your body change as you exercise?
During exercise, your body undergoes aerobic and anaerobic exercise, which has different effects on the body. Anaerobic exercise, when your body does not use oxygen, is the initial part of an exercise. It is triggered by high intensity exercise and causes lactic acid to form and uses up the glycogen (long change of glucose/sugar molecules) deposits in your muscles. This state lasts about 90 seconds to two minutes due to lactic acid buildup. The “soreness” you may feel is due to the buildup.
After those two minutes, aerobic exercise kicks in. Aerobic exercise is with oxygen. It helps the body break down glycogen into carbon dioxide and water faster and more efficiently. Aerobic exercise allows you to work out longer, generating ATP (adenosine triphosphate) from carbs, fats, and protein.
After exercise, researchers notice an increase in metabolites, like glycerol (a kind of fatty lipid), and a decrease in allatoin, a diureide of glyoxylic acid. Both are linked to a breakdown of fatty tissue and oxidative stress. In leaner subjects (after working out frequently), levels of niacinamide, a metabolite that increases sensitivity to insulin, increased more than twice as much as it did in larger individuals.
I asked a group of 16 people at my school a series of questions. These are the results:
How you can stay healthy!
Exercise is essential to healthy living. The data above and from the CDC show that people do not exercise enough in order to truly sustain a healthy lifestyle. But, exercise is not the only factor of healthy living. Eating right and consuming low amounts of unsaturated fats will decrease the risk of high blood pressure, diabetes, heart disease, and other metabolic diseases that could lower your life expectancy substantially. If you switch to a healthier diet, you will face withdraws due to your cells craving extra glucose, but once you adjust, the cravings will go away. Staying healthy is easy and exercise does not have to be difficult. You can workout at a gym or even in your own room! Below are some exercises you can do in your room if you are too busy to go to the gym:
Hello all who read my page! Thank you for your attention and for reading my article! I hope you learned some new things and hope to improve your lifestyle! Exercise is a huge part of my life for many reasons, one being I struggled with my weight for a good part of my life. I started regularly working out about a year and a half ago (at least 4 days a week) for at least an hour and it was the best decision of my life. I feel better, I have more energy, I am happier and overall, it juristically improved my outlook on my life. Exercise and regularly working out is my favorite thing to do and I am very happy to share my passion with all of you! Thank you!!