23. Kafli – Exercise: The Magic Bullet
Introduction: It’s Not Just about burning calories
No drug in current or perspective use holds as much promise for sustained health as a lifetime
program of physical exercise.
Walter Bortz
Take care of your body. There’s not a spare in the trunk.
Bumper sticker
• Benefits of regular exercise –
– Enhancement of self-esteem, social interactions,
self-image, and motivation Health and phycological benefits have
– Declining levels of anxiety, depression, and been shown to accrue when exercise is
fatigue
– Increased energy, as well as blood flow to the used as an adjunct to treatment in
brain stimulating the release of endorphins complex mental health problems such
– 10 years Physiologically younger
– Clearly associated with improved physical and as alcohol and drug rehabilitation.
mental health
– According to Hillman et al. Positiv
Exercise of Choice
effects on cognition - - Aerobic activitie
have been linked with improvements
Cherkas et al (2008) found that people who participate in moderate exercise for 30 minutes at
learning and task acquisition, plus th
increased
least 5 days a week are effectively reducing their vulnerability to host secretion of neurochemica
of illnesses.
associated with synaptic plasticity
To be effective – exercise must suit your lifestyle, including your personal and
– Animal studies have shown an increase
professional life. serotonin (5-HT), DA, and norepinephrin
during exercise
– Moderate exercise lowers rates o
THERE ARE 5 CATEGORIES OF EXERCISE TYPE! cardiovascular disease, type 2 diabete
cancer, high blood pressure, obesity, an
osteoporosis
Isometric Exercise
Involve the use of dynamic tension/ muscles pushing hard against each other, and
can be performed anywhere, anytime…do not lead to overall body conditioning.
Good for immobilized people but the exercise may not improve cardiovascular
health.
Isotonic Exercise
1
, (pumping-iron, weightlifting and push-ups) – muscle contraction with movement of
accompanying joint, associated with weight-training programs….as a sole source do not lead to
improved conditioning and insufficient for individuals with history of heart disease.
Isokinetic Exercise (work Those Pecs)
is similar to isotonic, except exertion is required both leaving and going back to
starting position, Special equipment ex. Nautilus machine. Not only expensive but
people also need to belong to a health club in order to use its equipment…. The
exercise by itself does not provide a complete exercise program.
Anaerobic Exercise
activities requiring short and intense burst of energy without the requirement of an overall
increase in the consumption of oxygen ex. Calisthenics, playing frisbee, running to the copy
machine, playing softball etc. Not complete exercise program since does not increase overall
cardiovascular and respiratory fitness. FUN.
Aerobic Exercise (Gasp)
activities performed over a prolonged period of time preferably 20-30 min at a submaximal effort
that require an increase in overall oxygen use, ex. running, jogging, bicycling and formal aerobic
workout. It is recommended that any exercise in which oxygen consumption is significantly
increased be performed away from polluted areas.
Engage in mix of aerobic and anaerobic exercises for
overall fitness. A mix of strength training, body toning and
stretching combined with walking, jogging, biking or swimming
will help firm and trim the body as well as increase overall
endurance and cardiovascular health.
The Chemistry of Burning Calories
A loss of excess body fat will nearly
always lead to better health and an
2
Introduction: It’s Not Just about burning calories
No drug in current or perspective use holds as much promise for sustained health as a lifetime
program of physical exercise.
Walter Bortz
Take care of your body. There’s not a spare in the trunk.
Bumper sticker
• Benefits of regular exercise –
– Enhancement of self-esteem, social interactions,
self-image, and motivation Health and phycological benefits have
– Declining levels of anxiety, depression, and been shown to accrue when exercise is
fatigue
– Increased energy, as well as blood flow to the used as an adjunct to treatment in
brain stimulating the release of endorphins complex mental health problems such
– 10 years Physiologically younger
– Clearly associated with improved physical and as alcohol and drug rehabilitation.
mental health
– According to Hillman et al. Positiv
Exercise of Choice
effects on cognition - - Aerobic activitie
have been linked with improvements
Cherkas et al (2008) found that people who participate in moderate exercise for 30 minutes at
learning and task acquisition, plus th
increased
least 5 days a week are effectively reducing their vulnerability to host secretion of neurochemica
of illnesses.
associated with synaptic plasticity
To be effective – exercise must suit your lifestyle, including your personal and
– Animal studies have shown an increase
professional life. serotonin (5-HT), DA, and norepinephrin
during exercise
– Moderate exercise lowers rates o
THERE ARE 5 CATEGORIES OF EXERCISE TYPE! cardiovascular disease, type 2 diabete
cancer, high blood pressure, obesity, an
osteoporosis
Isometric Exercise
Involve the use of dynamic tension/ muscles pushing hard against each other, and
can be performed anywhere, anytime…do not lead to overall body conditioning.
Good for immobilized people but the exercise may not improve cardiovascular
health.
Isotonic Exercise
1
, (pumping-iron, weightlifting and push-ups) – muscle contraction with movement of
accompanying joint, associated with weight-training programs….as a sole source do not lead to
improved conditioning and insufficient for individuals with history of heart disease.
Isokinetic Exercise (work Those Pecs)
is similar to isotonic, except exertion is required both leaving and going back to
starting position, Special equipment ex. Nautilus machine. Not only expensive but
people also need to belong to a health club in order to use its equipment…. The
exercise by itself does not provide a complete exercise program.
Anaerobic Exercise
activities requiring short and intense burst of energy without the requirement of an overall
increase in the consumption of oxygen ex. Calisthenics, playing frisbee, running to the copy
machine, playing softball etc. Not complete exercise program since does not increase overall
cardiovascular and respiratory fitness. FUN.
Aerobic Exercise (Gasp)
activities performed over a prolonged period of time preferably 20-30 min at a submaximal effort
that require an increase in overall oxygen use, ex. running, jogging, bicycling and formal aerobic
workout. It is recommended that any exercise in which oxygen consumption is significantly
increased be performed away from polluted areas.
Engage in mix of aerobic and anaerobic exercises for
overall fitness. A mix of strength training, body toning and
stretching combined with walking, jogging, biking or swimming
will help firm and trim the body as well as increase overall
endurance and cardiovascular health.
The Chemistry of Burning Calories
A loss of excess body fat will nearly
always lead to better health and an
2
