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What is the importance of physical activity
The importance of physical activity
The importance of physical exercise
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According to the 2016 National Health and Nutrition Examination Survey (NHANES) conducted from 1999-2006, an estimated 34% of the U.S. population has some degree of metabolic syndrome. (1) A person is diagnosed with metabolic syndrome when he or she “has high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels that occur together and increases his or her risk of heart disease, stroke and diabetes”. (2) People who have developed diabetes and heart disease often take medication. Imagine if a person could take medicine that would prevent metabolic syndrome by reducing blood pressure, controlling body weight and managing blood sugar. Unfortunately, there are no drugs that prevent …show more content…
these problems; however each of these risk factors may be reduced by a program of regular exercise and sound nutrition. Therefore, exercise can be considered preventative medicine. In a similar manner to how drugs are prescribed, exercise also has a prescription. Therefore, the purpose of this thesis it to outline evidence-based recommendations for physical activity that will reduce a person’s risk of developing metabolic syndrome and the diseases it might cause. How Exercise Helps Prevent Metabolic Syndrome Exercise helps prevent (and in some cases reverse) metabolic syndrome in three ways. First, exercise makes a person more able to use blood sugar, because blood sugar provides the energy for exercise. Secondly, the calories burned by exercise will not be stored as body fat. This will reduce a person’s likelihood of gaining weight and exercise can help a person to lose weight. Finally, exercise plays a role in helping a person have some short-term and often long-term decreases in blood pressure. Each of these benefits added together decreases a person’s risk for metabolic syndrome. (Kimpel) The FITT Principle of Exercise Prescription When a person is given medicine by a doctor, the prescription will outline how frequently a person should take the medicine, how much of the medicine to take, what time of day to take the medicine and what type of medicine they are taking. In the world of health-related fitness, the FITT principle is used to prescribe exercise. FITT stands for frequency, intensity, time, and type.(3) Every exercise program can be prescribed using these variables. Therefore, throughout this paper each of the recommendations will be described using the FITT model. Health Guidance defines Cardiovascular Endurance as body’s ability to continue exertion while getting energy from the aerobic system used to supply the body with energy. (Lemouse) Cardiovascular Endurance is developed from Adenosine Triphosphate or ATP. This is known as the energy of life on earth. ATP are attached to energy bonds and when the bonds are broken, they release energy. The endurance you receive from this is directed towards long distance sports. A few examples are people who run marathons, triathlons, and long distance runners. Without this fitness, you are more likely to become more tired faster. Aerobic exercise is helpful in reducing weight and losing body fat. American Diabetes Association says that “exercising consistently can lower blood glucose and improve your A1.” Resistance Training Recommendations Emedicinehealth defines resistance training as “any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and/or endurance.” Commonly, people use lifting weights as a way to get their resistance training in.
Other ways are olympic lifting and powerlifting. When you are lifting your muscles are working hard against that resistance and this causes tiny tears in your muscles. The healing of those tiny tears is where muscle growth comes in. Just like aerobics or cardiovascular fitness, resistance training is helpful in controlling body weight, reducing blood pressure, and managing blood sugar. As discussed above, the FITT guide is used for resistance training as well. Resistance training is recommended 2-3 times a week. Intensity depends on you. A scale known as the Rating of Perceived Exertion (RPE) describes the amount of effort it takes when using resistance. For the best results it suggested to be between the numbers of 11 and 16, with 11 being fairly light and 16 being between hard and very hard. If you feel the need to hold your breath when lifting you should use a lighter weight. Getting in daily exercise is good for not only your body, but also for your mental health. Take at least 15 minutes out of your day to get some form of exercise. Exercise varied in many different types. Some include but are not limited to, walking, running, lifting weights and using resistance bands. Any one of these or any type of exercise is good for your mind and
body. In conclusion, exercise can help prevent metabolic syndrome. Following the FITT principle guidelines are a prescription for a healthy lifestyle. Resistance training and cardiovascular fitness are key in exercise. Following these recommendations will reduce a person's risk of metabolic syndrome and the diseases it might cause.
Kerr (2012) states that there are 3 main types of exercise which are aerobic, strength/resistance training and flexibility exercises. Aerobic exercises will help keep the heart, lungs and muscles healthy, and when paired with a healthy diet will aid in weight loss. Appropriate resistance training will help to improve strength, posture and balance as well as causing the participant’s body to look more toned. Also the build up of muscle will aid with weight loss as at rest muscle burns more calories than inactive tissue. These exercises should be done two or three times a week. Flexibility exercises are important because if a muscle isn’t stretched then overtime it will shorten and become less elastic. Therefore joint mobility will decrease and the likelihood of injuries to muscl...
Sethi, J. K., Vidal-Puig, A. J., (2007). Targeting fat to prevent diabetes. Cell Metab. . 5 (5), 357-70.
I have been doing resistance training since past four years and it has always been a bodybuilding type training i.e. training for muscle mass. Stretching exercises both before and after resistance training has been an important factor in improving my flexibility and increasing my joints’ range of motion. When you can flex, extend or circumduct your joints through full range of motion without any pain that is called flexibility. Many individuals often overemphasize flexibility training and not focus on improving the strength of the surrounding muscles which can lead to an injury. I have always ensured that I warm-up properly before any type of stretching. I always do an active warm-up like 10 minutes treadmill walk/elliptical/arc trainer, etc. As research has proved and I have also experienced that static stretching can temporarily lower the strength levels, I do dynamic stretching before beginning my resistance training. Dynamic stretching helps improve strength, flexibility and endurance, speed, neuromuscular activation and coordination. It is especially important if you use higher repetitions, sets and/or heavier weights.
Lipid altering drugs include several classes of medications each of which have their own mechanism of action. Statins inhibit HMG CoA reductase (hydroxymethylglutaryl CoA reductase), which is the rate-limiting enzyme for the production of cholesterol in the liver. Statins competitively inhibit this enzyme and induce an increased expression of LDL receptors in the liver. Which in turn increases the uptake catabolism of serum LDL into the liver resulting in decreased serum cholesterol level. This reduction in serum LDL and cholesterol levels has resulted in reduction of 10-year CHD and stroke risk. Pitavastatin was approved in Japan since 2003 and was granted FDA approval in 2009 and is marketed under the name of Livalo. Several phase III and IV trials have shown that Pitavastatin is both safe and efficacious in lowering both serum LDL and Triglycerides (TG) by 29.1% and 22.7% respectively from baseline levels which was significant. These studies showed that only 10% of Pitavastatin treated patients had adverse events (AE) in which 84% of these events were mild and about 1% were serious adverse events (SAE)6, 12, 14, 16-26, 28-31. Atorvastatin is the most commonly used statin in clinical practice; the F...
This includes muscle size, tone, and overall strength. Not only this, but lifting weights has also been shown to improve psychological health as well. This is done by increasing self-esteem, confidence, and self-worth.... ... middle of paper ... ...
Weight lifting is a broad term used to represent a vast number of actual exercises and styles. Weightlifting can be broken down into weight training, bodybuilding, fitness lifting, isometric training, resistance training, and athletic training. Although they posses similarities, often their objective separates them. Weight training generally means the pursuit of getting as strong as possible, and uses dead weight such as dumbbells and barbells. Bodybuilders have the goal to get the largest muscle mass and often times have a very small percent body fat. Fitness training or endurance training is often performed with low weight and high repetitions to build muscular endurance and general, non-athletic fitness. In isomeric training, the muscles and joints don't...
Metabolic syndrome is described to be a cluster of metabolic risk factors that combines together to create a single individual health issue. The individual factors that combined to create this issue are insulin resistance, hypertension which is a form of high blood pressure, cholesterol abnormalities, impaired glucose tolerance, the tendency to develop fat around the abdomen and an increased risk for clotting. The metabolic disorders and cardiovascular disease are very close related. This syndrome is considered to be a risk factor for several cardiovascular diseases and type 2 diabetes that arises due to insulin resistance and an abnormal function and pattern of body fat. Insulin resistance refers to the diminished ability of cells to respond to the action of insulin in promoting the transport of the sugar glucose, from blood into muscles and other tissues. Metabolic syndrome is also known as syndrome X or the dysmetabolic syndrome and people who are overweight or obese all fall at the highest risk for this syndrome. (Medicine.net, 1)
The health benefits can be categorized into two categories; physical health and mental health. Physical health starts with losing excess fat or gain muscle, to helping with endurance/stamina, preventing disease and muscle loss, and strengthening bone and muscle density. Mentally strength training can help with anxiety and depression, and it even helps with your thinking skills. Overall it can also help increase your life expectancy by years (McMullen 1).
Cardiovascular disease (CVD) and chronic kidney disease (CKD) closely parallel the obesity and insulin resistance epidemic. Current U.S. estimates project 70 million obese adults and an additional 70 million with hypertension and/or type II diabetes (28, 42, 45). More so, the National Health and Nutrition Examination Survey (NHANES), suggest a graded and continuous relationship exists between prevalent hypertension and increasing body mass index (BMI); a metric that is closely associated with insulin resistance and self-identified type II diabetes (8, 34).
Metabolic Syndrome (syndrome X, insulin resistance syndrome) is the name for a group of risk factors that raises your risk for diabetes mellitus (DM), cardiovascular disease (CVD), and other health problems, such as diabetes and stroke.2 It is characterized by abdominal obesity, insulin resistance, hypertension, low HDL, and elevated triglycerides. Some hallmarks of metabolic syndromes are dyslipidemia, central adiposity, and a predisposition to atherosclerotic cardiovascular disease, certain cancers, hypertension, and type 2 diabetes mellitus. Genetics appears to play an important role in predisposing certain individuals and populations to the development of metabolic syndrome.1 Multiple environmental factors modify this genetic predisposition and include physical inactivity, advancing age, cigarette smoking, and endocrine dysfunction. The presence of one or either of these signs should alert the clinician to search for other biochemical abnormalities that may be associated with the metabolic syndrome.
Schulze, M. B., & Hu, F. B. (2005). PRIMARY PREVENTION OF DIABETES: What Can Be Done and How Much Can Be Prevented?. Annual Review of Public Health, 26(1), 445-467.
Weightlifting, recently, or working out, has been a big part of my life. For a little over 21 years of my life I was a small framed person. No, I didn’t like it but I dealt with it. I joined the military in September of 2012, weighing a measly 145lb at 6’0”. Over the first couple months in the military, through Basic and AIT, I gained close to 20lb. Some fat, some muscle. I felt better about myself. I didn’t look “small” anymore.
It goes without saying that the United States is among the leading countries when it comes to obesity. People who are overweight tend to develop health complications such as diabetes, metabolic syndrome, hypertension, etc. (Roth, 2014, p. 275). Consequently, it is important that they improve their nutrients intake by controlling it.
Some are body-weight exercises where you should add weight as soon as you can, Squat Deadlift ,Bench Press ,Overhead Press ,Barbell Row Pullups ,Dips and so on. Some training program include all of the above and more.They are the simplest and most effective way to gain strength and muscle while burning fat. Want to reduce body fat, increase lean muscle mass and burn calories more efficiently? Strength training to the rescue! Strength training is a key component of overall health and fitness for
The benefits of physical fitness are long healthy life with great self-esteem. Having a healthy life style and being physically fit is a life choice one must put in to get back. Have a work out routine each day switch it up every day so work out the whole body. Take rest days in between workout days to let ones muscles rebuild. Think about what one eats, drink and have plenty of rest. Be careful how much one workouts or eats it may affect ones body in a bad way.