The Benefits of Exercise

Keerthi Kumar M

physical education Director

CHITRADURGA

sree sadguru kabeerananda swamy college of diploma in physical education challakere road, chitradurga – 577501 Karnataka

Title

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Introduction

Exercise is physical activity that is planned, structured, and

repetitive for the purpose of conditioning any part of the body

Exercise is used to improve health, maintain fitness and is important

as a means of physical rehabilitation

Purpose of the study

exercise is useful in preventing or treating coronary heart disease,

osteoporosis, diabetes, obesity, and depression. range of motion is one

aspect of exercise important for increasing or maintaining joint function.

strengthening exercises provide appropriate resistance to the muscles to

increase endurance and strength. Cardiac rehabilitation exercises are

developed and individualized to improve the cardiovascular system for

prevention and rehabilitation of cardiac disorders balanced exercise

program can improve general health , build endurance, and slow many of

the effects of aging .the benefits of exercise not only improve physical

health, but also enhance emotional wellbeing

Some Benefits of Exercise 1) Nervous System(consists of the brain and all nerves

throughout the body)

• Tunes it for more skillful body movement

• Improves our reaction time• Improves mental performance

2) Respiratory System (lungs)

• lung capacity increases

• works more efficiently

3) Cardiovascular System (heart)

• Heart able to pump more blood more efficiently – reducing

workload on the heart

4) Mental Health

• Contributes to positive self esteem

•Helps deal with stress

• Able to relax

• Leads to more productive work

• Decreases fatigue

5) Social Health

•Helps one meet new people

•Helps one find new area of enjoyment with friends

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Types of Exercise

I.Anaerobic Exercise :- Oxygen is not used for energy; intense physical

activity in which the body’s supple of oxygen to produce energy does not meet

demand.

Types of Anaerobic Exercise

o muscular strength

o muscular endurance

o flexibility

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2. Aerobic Exercise :- continuous activity that uses oxygen

Importance of aerobic exercise

• Blood supply to muscles and ability to use oxygen

• Cardiovascular/ cardio respiratory function (heart and lungs)

• Threshold for lactic acid accumulation (soreness)

• Resting blood pressure for people with high blood pressure

• Body fat and improved weight control

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Types of Aerobic Exercises

o Jogging

o Brisk Walking

o 15 – 20 minutes of continuous activity

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F – I – T principals

F requency (how often)

I ntensity (how hard)

T ime (how long) 

F – I – T   for Aerobic Activity

F – 3-5 times each week I – keep heart rate between 60-80% MHR

T – exercise continuously for minimum of 20 minutes.

F – I – T for Anaerobic Activity

F – 3 to 4 times each week

I – keep speed near 100% for 10 seconds to 2

minutes

T – repeat your intervals 15-30 times with rest

between

R – I – C – E

Rest , Ice, Compression, Elevation

REST: do not use/ put weight on injured area

ICE: 20 – 30 min. every 2 – 3 hrs for first 24 – 48 hrs. 4 stages of cold: cold,

burning, aching, numbness

COMPRESSION: use “ace” bandage; start below & wrap upward.

ELEVATION: while icing or compression – raise higher than heart to decrease

swelling and pain

Regular physical activity results in a variety of favorable effects on cardiovascular and general health, with incremental benefits evident with increasing exercise dose. Healthy living is a combination of many things, including good nutrition, regular exercise and a positive attitude. Taking care of our body and feeling pride in our accomplishments can improve both our physical and mental health.There are many things we can do to improve our quality of life - improving our diet and exercising regularly are two of the easiest steps. No matter how small we start (adding an apple a day to your diet or walking 5 more minutes a day), we can make a change and an improvement in our life

REFERENCES

• 1) http://www.mayoclinic.org/healthy-living/fitness/in-depth/exercise/art-20048389

• 2) http://www.healthcanal.com/mental-health-behavior/54376-health-line-targeted-exercise-benefits

• 3) http://www.siggraph.org/education/materials/HyperGraph/animation

• 4) http:// www.free-animations.co.uk/sport/miscellaneous/sport_1.htm

• 5) http://animationgold.com/sports.htm

• 6) http://animatedgif.net/sports/air_jordan_e0.gif

• 7) http://animatedgif.net/sports/bd3babies_bf16_e0.gif

• 8) http://animatedgif.net/sports/cgsprint_e0.gifa

• 9) http://animatedgif.net/sports/sports3.shtml

• 10) http://www.sportaphile.com/2007/09/14/top-10-animated-sports-gifs-volume-1/

• 11) http://www.heathersanimations.com/sport.html

• 12) (http://presentationsoft.about.com/od/uvw/g/95video-clip-definition.htm10

REFERENCES

• 1) http://www.ebiomedia.com/downloads/VidPM.pd

• 2) http://en.wikipedia.org/wiki/Educational_animation

• 3) http://www.siggraph.org/education/materials/HyperGraph/animation

• 4) http:// www.free-animations.co.uk/sport/miscellaneous/sport_1.htm

• 5) http://animationgold.com/sports.htm

• 6) http://animatedgif.net/sports/air_jordan_e0.gif

• 7) http://animatedgif.net/sports/bd3babies_bf16_e0.gif

• 8) http://animatedgif.net/sports/cgsprint_e0.gifa

• 9) http://animatedgif.net/sports/sports3.shtml

• 10) http://www.sportaphile.com/2007/09/14/top-10-animated-sports-gifs-volume-1/

• 11) http://www.heathersanimations.com/sport.html

• 12) (http://presentationsoft.about.com/od/uvw/g/95video-clip-definition.htm10