Physiological Responses of Exercise Chronicles - Part 1
When doing a physical training program many of the physiological changes persist. These adjustments result in chronic improvements in the cardiovascular, pulmonary, metabolic, musculoskeletal, endocrine and immune systems, which is accompanied by an improvement in functional capacity of healthy and sick people. The Regular exercise can also be accompanied by psychological improvements. In short, regular physical activity leads to an improvement of the risk factors for cardiovascular disease, glucose metabolism, obesity reduces or decreases the risk of developing some of the most common cancers, just to name a few. Thus, society is beginning to perceive the importance of physical exercise regularly throughout life.
Chronic adaptations occur at different rates for different individuals. Each system responds differently to a regular exercise program. For example, the cardiovascular and metabolic improve rapidly in healthy individuals with low or moderate physical condition when performing physical exercise for 40 to 60 minutes, six days a week, at intensities of between 70 and 90%. After a few workouts, these individuals have decreased your heart rate for a given workload and are capable of working at higher intensities for longer. By contrast, the bone needs more time to observe the adaptations, is spoken of at least one year of regular physical exercise, physical activity being more advisable that the person carries their own weight, such as running or aerobics, and is also highly recommended strength work with weights, which are recommended to be three weekly sessions, working with loads above 60% of maximum force.
Metabolic Adaptations
The metabolism of a person improves when performing regular exercise. The changes include an increase in glycogen stored in the muscles, a decrease in the utilization of glycogen and an increase in the mobilization and utilization of fat. The adaptations that occur in muscle fiber are:
- Mitochondria increases in number and size.
- There was an increase of myoglobin, a muscle protein responsible for transporting oxygen to the mitochondria.
- Concentration is raised Catholicize enzymes necessary for the reactions during the oxidation of glucose.
- Muscular hypertrophy increases with the increase of protein synthesis.
Therefore, a trained person is better able to metabolize fat and furthermore has an increased caloric expenditure through physical activity daily. Thus, an individual overweight can easily get rid of excess fat. But this not only serves aerobic training. Now it is shown that a strength training program with only two sessions per week, one hour per session, is the ideal companion for a low calorie diet, helping to optimize results in improved glucose metabolism and lipid profiles, and avoiding to lose muscular mass.
Chronic adaptations occur at different rates for different individuals. Each system responds differently to a regular exercise program. For example, the cardiovascular and metabolic improve rapidly in healthy individuals with low or moderate physical condition when performing physical exercise for 40 to 60 minutes, six days a week, at intensities of between 70 and 90%. After a few workouts, these individuals have decreased your heart rate for a given workload and are capable of working at higher intensities for longer. By contrast, the bone needs more time to observe the adaptations, is spoken of at least one year of regular physical exercise, physical activity being more advisable that the person carries their own weight, such as running or aerobics, and is also highly recommended strength work with weights, which are recommended to be three weekly sessions, working with loads above 60% of maximum force.
Metabolic Adaptations
The metabolism of a person improves when performing regular exercise. The changes include an increase in glycogen stored in the muscles, a decrease in the utilization of glycogen and an increase in the mobilization and utilization of fat. The adaptations that occur in muscle fiber are:
- Mitochondria increases in number and size.
- There was an increase of myoglobin, a muscle protein responsible for transporting oxygen to the mitochondria.
- Concentration is raised Catholicize enzymes necessary for the reactions during the oxidation of glucose.
- Muscular hypertrophy increases with the increase of protein synthesis.
Therefore, a trained person is better able to metabolize fat and furthermore has an increased caloric expenditure through physical activity daily. Thus, an individual overweight can easily get rid of excess fat. But this not only serves aerobic training. Now it is shown that a strength training program with only two sessions per week, one hour per session, is the ideal companion for a low calorie diet, helping to optimize results in improved glucose metabolism and lipid profiles, and avoiding to lose muscular mass.