Health Benefits of Exercise and Fitness Introduction The idea that exercise is good for the body is an ancient one Physical activity has been advocated since before the time of Hippocrates Recently, solid information about the physical benefits of long-term exercise has begun to be acquired The General Health Benefits of Exercise Regular exercise and physical activity are extremely important and beneficial for longterm health and well-being Health Benefits of Exercise and Physical Activity: Reduce the risk of premature death Reduce the risk of developing and/or dying from heart disease Reduce high blood pressure or the risk of developing high blood pressure Reduce high cholesterol or the risk of developing high cholesterol Reduce the risk of developing colon cancer and breast cancer Reduce the risk of developing diabetes Reduce or maintain body weight or body fat Build and maintain healthy muscles, bones, and joints Reduce depression and anxiety Improve psychological well-being Enhanced work, recreation, and sport performance Benefits of Aerobic Exercise: Increased maximal oxygen consumption (VO2max) Improvement in cardiovascular/cardiorespiratory function (heart and lungs) Increased maximal cardiac output (amount of blood pumped every minute) Increased maximal stroke volume (amount of blood pumped with each beat) Increased blood volume and ability to carry oxygen Reduced workload on the heart (myocardial oxygen consumption) for any given submaximal exercise intensity Increased blood supply to muscles and ability to use oxygen Lower heart rate and blood pressure at any level of submaximal exercise Increased threshold for lactic acid accumulation Lower resting systolic and diastolic blood pressure in people with high blood pressure Increased HDL Cholesterol (the good cholesterol) Decreased blood triglycerides Reduced body fat and improved weight control Improved glucose tolerance and reduced insulin resistance Benefits of Strength Training : Increased muscular strength Increased strength of tendons and ligaments Potentially improves flexibility (range of motion of joints) Reduced body fat and increased lean body mass (muscle mass) Potentially decreases resting systolic and diastolic blood pressure Positive changes in blood cholesterol Improved glucose tolerance and insulin sensitivity Improved strength, balance, and functional ability in older adults The Specificity of Exercise Principle A specific exercise produces a specific response Exercise intensity – Measure of how physically challenging the exercise is to perform Heart rate, maximal oxygen consumption, RPE etc… Exercise duration is a measure of how long the exercise is performed Exercise frequency is how often the exercise is performed Type of Exercise that can improve health as physical activity or improve fitness as physical conditioning or exercise training Heart Disease The process of coronary artery disease is the accumulation of fatty substances like cholesterol Too much fat for cholesterol builds up, the blood flow to the heart is cut off and the heart attack occurs Exercise helps in the prevention of coronary heart disease by controlling most of the other risk factors – Reduces high blood pressure, cholesterol, stress, body fat – For exercise to effective in prevention of heart disease, it must be incorporated as part of a person’s lifestyle Cardiac Rehabilitation Exercise is also used effectively in the rehabilitation of coronary heart diease The less the heart is damage from a heart attacj, the better the chances are of improving the heart muscle through exercise Exercise Epidemiology The study of how disease develop Three important components: host, agent, and environment Physical Activity and Diseases High Blood Pressure Is called hypertension – Normal systolic/diastolic pressure (120/80 mmHg) – Borderline (140/90 mmHg) – Essential 160/50 mmHg) Exercise and Hypertension Average Reduction Through Exercise State of Blood Pressure Normal blood pressure Systolic Diastolic ↓3.2 mmHg ↓3.1 mmHg Borderline hypertension ↓6.2 mmHg ↓6.5 mmHg Essential hypertension ↓9.9 mmHg ↓7.6 mmHg For cardio-respiratory endurance exercise, low (40%-60% of maximum aerobic capacity) to moderate (60-80% maximal capacity) intensities are effective, whereas high intensity (> 80% maximal capacity) are not High Cholesterol Cholesterol is a type of fat or liped that is need in the body to maintain the structure of cell walls and to make hormones. Several different subfrations that have different functions – Low-density lipoprotein (LDL) – High-density lipoprotein (HDL) Triglycerides are the fats that body uses for fuel and exercise is an effective to reduce triglycerides Exercise decreases total cholesterol about 10 mg/dL, with proportional changes in LDL and HDL and this can be very effective in reducing the risk of heart disease Obesity Obesity is excess body fat, often resulting in impaired health Too much body contributes to an increased risk of developing many today’s modern chronic diseases. Android/ upper body obesity Gynoid/ lower body obesity Effect of fast food on BMI Exercise, Diet, and Weight Loss Long-lasting weight loss requires lifestyle changes in both diet and exercise behavior A good diet for weight loss is a nutritionally balance diet that low in fat and sugar Exercise is most effective in obesity of all the diseases Exercise and Body Composition Exercise increase lean body mass and decrease fat mass Most people maintain lean body weigh with cardio-respiratory exercise After 8 week of exercise – Greater lean body mass – Less Fat mass Exercise can both increase and decrease appetite Exercise of high intensities lasting longer than 60 minutes can increase the appetite, whereas moderate intensity exercise under 60 minutes many decrease it Caloric intake (Kcal) Exercise Decrease Appetite Sedentary Light moderate Exercise Heavy Exercise Increase Metabolic Rate Metabolism rate is a major determinant of the energy expenditure balance The mere task to keeping the bodily alive requires energy that we call the basal metabolism rate (BMR) – – – – Body size (lean body mass) Age Gender Health status Resting metabolism rate (RMR) includes the energy used for daily activities – Digesting food – Stress – Keeping body warm or cool Exercise metabolism rate (EMR) is the energy needed to do exercise – Exercise intensity – Exercise duration a 55 year old woman weighing 130 lb (59 kg) and 5 feet 6 inches (168 cm) tall The Katch-McArdle Formula (BMR): , where LBM is the lean body mass in kg. – According to this formula, if the woman in the example has a body fat percentage of 30%, her BMR would be 1263 kcal per day. The Cunningham Formula (RMR): P=500 + (22 .LBM) where LBM is the lean body mass in kg Since lean body mass is metabolically active vs. fat cells which need very few calories to be sustained, these formula tend to be more accurate, especially with athletes who have above average lean mass and little body fat. To calculate daily calorie needs, the BMR value is multiplied by a factor with a value between 1.2 and 1.9, depending on the person's activity level. Exercise Prescription commonly refers to the specific plan of fitness-related activities that are designed for a specified purpose The main goal of exercise for weight control is to burn the most amount of calories without get injuries low intensity of long duration is usually prescribed – Duration of 40 to 60 minutes – 4 to 5 day per week – 50% to 60% intensity Avoid yo-yo diet (fig. ) Loss upper body fat is easier than lower body fat A successful losing weight through diet and exercise are those who are morbidly obese yo-yo diet Diabetes Diabetes is a disease in which sugar or glucose cannot be used by the cells Insulin opens doors on the cell’s surface called receptors so that glucose can enter the cell In diabetes, insulin is either destroyed or does not work properly The min two types of are called type I (10%, pancreas is destroyed and insulin cannot be produced; IDDM) and type II (insulin exists but does not function properly; NIDDM) Diabetes Exercise and Diabetes The most important effect of exercise on diabetes is glucose control – Hyperglycemia; too less insulin – Hypoglycemia; too much insulin Exercise prescription for diabetes – – – – – Timing of exercise and meal Timing of insulin injection, amount of insulin taken Keep all in balance The benefits of exercise can be powerful in this disease Exercise can reverse type IIb diabete Chronic Obstructive Pulmonary Disease (COPD) is the co-occurrence of chronic bronchitis and emphysema, a pair of commonly co-existing diseases of the lungs in which the airways become narrowed. This leads to a limitation of the flow of air to and from the lungs, causing shortness of breath (dyspnea). COPD is caused by noxious particles or gas, most commonly from tobacco smoking, which triggers an abnormal inflammatory response in the lung The natural course of COPD is characterized by occasional sudden worsenings of symptoms called acute exacerbations, most of which are caused by infections or air pollution. The exercise prescription for COPD varies with the extent of lung damage – Especially people with exercise-induced bronchospasam (EIB) – Avoid dyspnea (shortness of breath)-limits the duration of exercise – Before dyspnea threshold, more work can be done for COPD paitents Use the bronchodilator to deliver medication before exercise to prevent an attack during exercise. Long, slow warm-up is needed Osteoporosis Is a bone disease that results in a disintegration of the bone structure is defined by the World Health Organization (WHO) as a bone mineral density that is 2.5 standard deviations or more below the mean peak bone mass (average of young, healthy adults) The disease may be classified as primary type 1, primary type 2 or secondary. The form of osteoporosis most common in women after menopause is referred to as primary type 1 or postmenopausal osteoporosis. Primary type 2 osteoporosis or senile osteoporosis occurs after age 75 and is seen in both females and males at a ratio of 2:1 Dowagers Hump (kyphosis) Piezoelectric effect (Marino & Becker, 1970) – Every time muscle contractions, the bone is slightly deformed – This bone deformation sets up a negative charge on the concave side of the bone and positive charge in the convex side – The negative charge stimulates bone growth. – In this way, exercise serves as a stimulus for bone growth + - Cancer Is when normal cell become mutated to the point of no longer functioning The mutated cell grow out of control and can spread other organs if not detected and removed early Active people have less colon and breast cancer, due to exercise – Increases gastric mobility and, – Reduces estrogen level Cancer Exercise and the Immune System Immune system has two components – Humoral immune system Make up of natural antibodies circulating in the blood to fight off bacteria and disease – Cellular immune system Is involved in allergic reactions, rejection of transplanted organs, and disintegration of cancer cell – Lymphocytes (White blood cell; WBC) B-lymphocytes: create antibodies for the humoral system T-lymphocyte manufacture destructive substances for the cellular system Low-intensity exercise increases the number of lymphocytes that appears to improve the immune system High-intensity and longduration exercise typical of athletic competition may compromise the immune system Mental Health Depression is a feeling of dejection, lack of hope, and absence of cheerfulness Anxiety is a troubled feeling or an experience of fear or dread over a real or imagined threat one’s well being. – State anxiety is response to a specific situation – Trait anxiety is a general tendency to develop anxiety in many situations Exercise and depression Nondepressed individuals have the highest fitness, whereas the most depressed have the lowest fitness Physically fit individuals have less trait anxiety than unfit individuals Cardiovascular endurance training provides an effective conditioning program for the treatment of both depress and anxiety Discussion Can you use the concept of the body exercises epidemiology to analyze prevalence of hypertension at people of middle-aged. In Taiwan district, what is the ten cause of death and why regular physical activity can cope with this issues Why exercise increases metabolic rate can promote health. Planning a exercise program for patient with degenerative disease, you can expect what changes may occur.