lEFFECTS OF EXERCISES ON

CARDIOVASCULAR SYSTEM
The cardiovascular system undergoes various changes if exercises are performed. During exercise, the
cardiovascular system begins to meet the increased demands of the body in many ways. The
cardiovascular system rushes oxygen to the working muscles, returns the blood to the lungs to be
reoxygenated and delivers fuel nutrients and oxygen to the active tissues of the body. In fact, the effects
of exercise can be studied in the following ways.

1. Immediate Effects of Exercises

2. Long Term Effects of Exercises

Immediate Effects of Exercises

When we do exercises, there are some immediate effects on our cardiovascular system. The immediate
effects are stated below.
1. Increase in Heart Rate: Generally, the resting heart rate of an adult remains at 72 beats per
minute. The best endurance athletes usually have 28-40 beats per minute. Even before beginning of
exercise the heart rate increases in anticipation. It is known as anticipatory response. When an
individual starts exercising, his heart rate increases as per the intensity and duration of the exercise.

2. Increase in Stroke Volume: Stroke volume is the amount of blood ejected per beat from
the left ventricle. It is measured in ml/beat. Stroke volume increases proportionally with intensity of the
exercise. In untrained, individuals, the stroke volume at rest remains at 50-70 ml/beat. It increases up to
110-130 ml/beat during intense exercise.

The stroke volume of experienced athletes at rest remains at 90-110 ml/beat. It increases up to 150-220
ml/beat during intensive exercise.

3. Increase in Cardiac Output: Cardiac output is the amount of blood pumped by the heart
in one minute. It is measured in litre/minute. Cardiac output is a product of stroke volume and heart
rate. If either heart rate or stroke volume increases or both, the cardiac output increases also. The
cardiac output increases proportionally with the intensity of exercise. At rest the cardiac output is about
5 litre/minute but during intense exercise it can increase up to 20-40 litre/minute.

4. Increase in Blood Flow: The cardiovascular system can redistribute more blood to those
tissues which have immediate demand and less blood to those t blood is supplied to skeletal muscles. It
increases to 80-85% of cardiac output during intensive exercise. Blood is moved away from the main
organs such as liver,

5. Increase in Blood Pressure: Generally, the systolic blood pressure of a healthy intestines
and kidneys. In fact, it is redirected to the skin to enhance heat loss. individual ranges from 110-140
mmHg and diastolic blood pressure ranges f

from

usually

more

trained athletes have been reported as 250 mmHg. Diastolic blood pressure u remains unchanged even
during intensive exercise. If there is an increase of r than 15 mmHg as exercise intensity increases, it
indicates the presence of coronary

heart disease.
Long Term Effects of Exercises
system. These are called long term effects of exercise. The various long term effects of After doing
exercises for a long time, certain adaptations take place in our cardiovascular

exercises are stated below.

1. Increase in the Size of Heart: When we perform regular exercise, the muscles of the
heart increase in size and strength. In fact, the left ventricle adapts to the greatest extent. The heart
walls grow stronger and thicker. Recent studies show that

the myocardial wall thickness also increases.

2. Decrease in Resting Heart Rate: Regular exercise decreases the resting heart rate. If a
10-week training programme is given to an individual whose initial resting heart rate is 72 beats per
minute, after this training time, his resting heart rate may be reduced up to 10 beats per minute. After
regular exercise, the heart finally becomes more efficient. It does not require to beat so quickly to
supply blood to the body at rest. It has been noted that highly conditioned athletes can have their
resting heart rates in the 30s.

3. Stroke Volume Increases at Rest: Regular exercise helps in increasing the stroke
volume at rest. The stroke volume at rest remains up to 50-70 ml/beat in untrained individuals, 70-90
ml/beat in trained individuals and 90-110 ml/beat in the best endurance athletes.

4. Increase in Cardiac Output: Regular exercise tends to increase the cardiac output. The
cardiac output in untrained individuals may be 14-20 litre/minute and 25-35 litre/minute in trained
individuals and in the best athletes, the cardiac output can be as high as 40 litre/minute at rest.

5. Increased Blood Flow: In response to the need to supply the muscles with more oxygen
during exercise, the body increases its number of capillaries. The existing capillaries also open wider.
The blood redistribution becomes more efficient and effective. As a result of above-mentioned facts
there is an increased blood circulation

6. Decrease in Blood Pressure: Regular exercise decreases the blood pressure ( systolic
and diastolic blood pressure ) by up to 10 mmHg at rest.

7. Increase in Blood Volume: Regular exercises also increase the blood volume. In fact,
there is an increase in plasma volume which in turn enhances the blood volume. In addition, the body
produces a greater number of red blood cells in order to keep the muscles supplied with oxygen
during heavy exercise.
 8. Quicker Recovery Rate: Regular exercise quickens the recovery rate. A trained athlete's
heart rate becomes normal quickly than in a beginner. Rate of respiration also becomes normal
rapidly. Therefore, the recovery becomes fast.

9. Reduced Risk of Heart Diseases: Regular exercise gradually reduces stress- related
hormones from circulating in the blood stream. This increases the blood vessel path, which in turn
lowers the risk for developing plaque that can lead to coronary heart diseases. Hence, exercises
reduce the risk of heart diseases.

To develop muscular strength, you can try

these exercises:
 Push-ups
A great exercise for building upper body strength and endurance. Push-ups target
your arms, shoulders, and chest muscles.
 Squats
A great exercise for building lower body strength and muscular development. Squats
work your quadriceps, glutes, hamstrings, calves, and core.
 Planks
A fundamental workout that builds core muscle strength and enhances
flexibility. Planks can be done at home without any equipment.
 Lifting weights
An optimal method for gaining muscular strength.
 Bodyweight training
Improves muscular strength, cardiovascular strength, and endurance. It also improves
balance, joint mobility, and flexibility.
 Aerobic exercise
Increases muscle strength and endurance by increasing the amount of oxygen to your
body. Walking and riding a stationary bicycle are good aerobic workouts.
 Lunges
Helps gain muscle mass, build body strength, and tone your body. Lunges benefit
your core muscles, buttocks, and legs.
You can also improve your posture to increase your body strength, balance,
and flexibility. Good posture reduces stress on your muscles and ligaments,
which can help reduce the risk of injury.

Physical activity has many health benefits,

including:
 Brain health: Improves thinking and cognition in children, and reduces anxiety and
depression in adults
 Heart health: Reduces the risk of heart disease and stroke
 Cancer: Reduces the risk of developing at least eight types of cancer
 Diabetes: Reduces the risk of type 2 diabetes and complications
 Bones and muscles: Strengthens bones, muscles, and joints, and reduces the risk of
osteoporosis
 Weight management: Helps manage weight and lower blood cholesterol levels
 Blood pressure: Lowers blood pressure
 Falls: Reduces the risk of falls
 Mental health: Improves mood, reduces stress, and helps with sleep
 ADHD: Helps manage symptoms of attention-deficit hyperactivity disorder (ADHD)
 Quality of life: Improves overall quality of life for patients with cancer
Physical activity can also help with:
 Longer life
 Better recovery from hospitalization or bed rest
 Improved cardiometabolic health
 Improved cognitive outcomes
 Improved insulin sensitivity
 Improved lipid profiles
Principles of exercise and training
SPORTS

S :- Specificity
The principle of specificity is important in sports because it helps athletes
improve their performance by ensuring that their training closely matches the
skills and movements required for their sport.

P :- Progression
The principle of progression is an important part of sports training because it
helps athletes improve their fitness and performance:

O :- Overload
The overload principle is a fundamental idea in fitness that states that putting
the body under additional stress is key to improving in sports. The body
adapts to the stress by improving its ability to handle it, which can lead to
gains in muscle strength, endurance, and size.

R :- Reversibility
The reversibility principle is important in sports because it explains how fitness
gains are lost when training stops. The principle is essential for developing
effective training programs and for understanding the importance of making
lifestyle changes.

T :- Tedium
Tedium and boredom can be important factors in sports, as they can impact an athlete's performance,
attitudes, and behaviors:
 Aerobic means "with oxygen" and refers to the body's process of using
oxygen to produce energy. Here are some definitions of aerobic:

 Exercise: Aerobic exercise is a continuous activity that increases your heart rate and
uses oxygen to produce energy. Examples include walking. Aerobic exercise typically
lasts longer than two minutes.

 Respiration: Aerobic respiration is the process of cellular respiration that uses oxygen.

 Organism: An aerobic organism is a living thing that has an oxygen-based metabolism.

 Microorganism: An aerobe is a microorganism that needs oxygen for growth and

metabolism.

 Conditions: Aerobic conditions are conditions where living organisms can only survive
in the presence of oxygen.

The opposite of aerobic is anaerobic, which means "without

oxygen". Anaerobic exercises are quick and high-intensity activities that don't
use oxygen to produce energy. An example of an anaerobic exercise is lifting
weights.

Examples of Different Aerobic Physical Activities and Intensities

Moderate Intensity

 Walking briskly (3 miles per hour or faster, but not race-walking)

 Water aerobics
 Bicycling slower than 10 miles per hour
 Tennis (doubles)
 Ballroom dancing
 General gardening
Vigorous Intensity

 Racewalking, jogging, or running

 Swimming laps
 Tennis (singles)
 Aerobic dancing
 Bicycling 10 miles per hour or faster
 Jumping rope
 Heavy gardening (continuous digging or hoeing, with heart rate increases)
 Hiking uphill or with a heavy backpack

What Is Anaerobic Exercise?

Anaerobic exercise is any exercise that occurs in the absence of oxygen.2 Unlike
aerobic exercise, which uses oxygen for energy, anaerobic exercise involves
intense, powerful muscle contractions that require energy faster than oxygen can
be supplied. Since an alternative energy source is needed, the body uses glycogen
(a form of glucose) that is stored within muscles as fuel.

Examples of Anaerobic Exercise

Anaerobic exercises are short bursts of intense activity. Common anaerobic
exercises include:

 Weight lifting
 Sprinting
 High-intensity interval training (HIIT): Short intervals of exercise at
maximum intensity followed by short periods of rest
 Plyometrics: Quick, powerful, explosive movements, like jumping, hopping,
skipping, jump squats, and jump lunges
 Calisthenics: Bodyweight exercises like push-ups, pull-ups, and dips
Benefits
Anaerobic exercise has multiple benefits for the cardiovascular system,
muscles, and joints. Anaerobic exercise can:2

 Increase muscle strength and power

 Increase fat loss and muscle mass
 Improve bone mineral density
 Decrease joint stiffness
 Correct muscle imbalances and improve posture
 Improve circulation and heart and lung function
 Decrease high blood pressure
 Decrease inflammation throughout the body
 Improve mood and energy
 Decrease risk of developing conditions like diabetes, heart disease, and
stroke
 Lower your blood sugar
 Lower high cholesterol and triglycerides

Summary
Anaerobic exercise is any exercise that uses energy stores to supply working
muscles in the absence of oxygen. It can only be performed for short bursts
of intense activity. Anaerobic exercises like weight lifting, sprinting,
calisthenics, plyometrics, and high-intensity interval training can improve
your heart and lung function, increase muscle strength, improve bone
mineral density, and decrease high blood pressure, blood sugar, cholesterol,
triglycerides, and inflammation.

When beginning or increasing the amount of anaerobic exercise, make sure

you are cleared by your healthcare provider, start off slowly, and gradually
increase your physical activity level over time.

Strength training, also known as resistance training, is a type of

exercise that uses resistance to build muscle and strength:
 What it is
Strength training involves making your muscles work harder than they usually do by
contracting them against an outside resistance. You can use your own body weight,
weight machines, dumbbells, kettlebells, or resistance bands.

 Benefits
Strength training can:

 Increase muscle mass and bone density

 Improve joint flexibility and reduce stiffness and arthritis

 Help with weight control and blood sugar management

 Improve heart health and lower blood pressure

 Reduce the risk of sports and overuse injuries

 Improve mobility and functional capacity

 How to get started

 Consult your doctor before starting a strength-training program

 Start slowly and cautiously

 Pick exercises that align with your goals

 Modify exercises to match your physical capability

 Examples of strength training exercises

 Push-ups
 Pull-ups

 Squats

 Lunges

 Lifting weights

Stretching & Flexibility Training

Stretching is one of the basic components of a sound exercise program. Good flexibility is not only
important for exercise, but also for daily activities such as bending down to put on socks or reaching
overhead to grab a tool in your garage. Regular stretching should be incorporated into your daily
exercise routine.

WHY SHOULD I STRETCH?

• To improve your flexibility.

• To improve muscle performance.

• To promote better circulation.

• To reduce the chance of muscular injuries.

• To help prevent muscular stiffness and soreness.

• To help reduce tension and to encourage relaxation.

• To help you develop better awareness of your body.

WHEN SHOULD I STRETCH?

• After your warm-up but before you begin your physical activity, primarily to loosen muscles.

• After your physical activity, primarily to increase flexibility and improve your range of motion.

HOW DO I STRETCH?
• Stretch in a slow relaxed manner.

• Stretch until you feel a slight discomfort in the muscle.

• Hold each stretch for at least 20 seconds.

 • Repeat each stretch one or more times.

• Don’t bounce.

• Never stretch to the point of feeling pain.

• Breathe normally.

WHAT DO I STRETCH?
• Concentrate on the muscles you are going to use, or have used during your activity.

• Emphasize any area that is particularly tight.

Yoga—Research supports the use of yoga to increase flexibility.

Pilates—Research also supports Pilates for increasing flexibility.
Massage—Many types of massage seek to maintain flexibility of the joints and soft tissues.
Tai chi—This “inner” martial art expresses the ideal of strength with flexibility and has been
consistently observed to facilitate flexibility.

Other martial arts—These often work explicitly to develop flexibility.

Dance—In many forms from around the world, dance is a fun way to stay flexible.
Gardening—For much of human history, humans have been bending, squatting, and kneeling for
horticulture.

Housework—Depending on how it is done, housework can be a great way to exercise the ability to
stretch, bend, and reach.

Wellness and lifestyle management

Diet
A balanced diet is important for many reasons, including:
 Healthy weight: A balanced diet can help you maintain a healthy weight and avoid
weight gain.
 Energy: Carbohydrates, like those found in whole grains, are your body's main source
of energy.

 Fiber: Fiber is important for healthy digestion and can help reduce the risk of high
cholesterol.

 Vitamins: Vitamins are essential components of a balanced diet, and the body can't
synthesize them in sufficient quantities.

 Immune system: A balanced diet can help strengthen your immune system, especially
if it includes foods high in vitamins C, D, and E, as well as zinc and selenium.

 Chronic disease risk: A balanced diet can help reduce the risk of chronic diseases like
diabetes, cardiovascular disease, and some types of cancer.

 Mental health: A balanced diet can contribute to good mental health.

 Proper growth: A balanced diet helps your body grow properly.

 Capacity to work: A balanced diet can increase your capacity to work.

 Disease resistance: A balanced diet can increase your ability to resist diseases.

Some tips for maintaining a balanced diet include:

 Eating food from plants and trees
 Avoiding processed food
 Drinking at least 2 liters of water a day
 Minimizing saturated fats and sugar
 Adding fruits and vegetables to every meal
 Adding milk and curd at least once a day
Sleep

 Sleep has become a precious commodity – we love it and need it, but rarely get
enough of it. Busy schedules, kids, anxiety and technology can all get in the way
of a good night sleep.
 Getting enough sleep can play an important role in your weight, emotional
wellbeing, blood pressure, diabetes, mental and physical performance, and
more.
 Remember that adults aren't the only ones who need good sleep. It's also critical
that children get even more sleep than adults.

Here are some other health benefits of sleep:

 promotes growth
 helps heart health
 supports weight management
 helps combat germs and keep your immune system strong
 reduces risk of injury
 increases attention span
 boosts memory and learning

Stress Management

Educate Yourself
One way to regain a sense of control when you are diagnosed with
depression or a related illness is to educate yourself about your illness.
You can do this by talking with your doctors, learning from others who
have depression, and by reading books and articles about depression.
The more you know about depression and its treatment, the better you will
be able to manage your depression and understand which treatment
options may be best for you.
Sleep well
Sleeping well directly affects your mental and physical health and your
quality of life. Depression and related disorders can disrupt your sleep, so
it’s important to establish a regular sleep pattern. Below are some
recommendations for getting a good night’s sleep:

 Stick to a schedule by trying to go to sleep and wake up around the

same time each day. Use this sleep diary to help you track your
sleep.
 Don’t go to bed hungry or too full, which can lead to discomfort.
 Avoid drinking caffeine after 4pm and try not to drink more than 2
cups of caffeinated drinks each day.
 Leave at least 30 minutes before bedtime to relax and wind down.
 Create a room that's ideal for sleeping by keeping your room cool,
dark and quiet.
 Try to resolve your worries or concerns before bedtime. Set aside
time during the day for problem-solving or writing down thoughts.

Get active
Regular physical activity such as walking, running, or playing sports can
improve your mood, distract you from worries, and relieve tension and
stress. Exercise can also improve your general health. You’ll benefit most
from regularly exercising for 30 minutes or more, but it’s okay to build up
to it gradually. Below are some recommendations for getting started with a
new exercise routine:

 Check with your doctor before starting a new exercise program.

 Increase your activity levels over time in order to ease into the
exercise routine and build your confidence.
 Schedule some type of exercise each day, but allow for changes in
your routine when something comes up.
 Use this physical activity log to help you track your activity.
Eat well
Experiencing anxiety or depression can make it difficult to eat well, but
good nutrition is necessary for your mental well-being. Following some
basic tips can boost your energy, mood, and overall wellness:

 Learn to make simple meals that don't take too much time or energy
to prepare. If you live on your own and aren't eating proper meals,
consider using frozen or home-delivered dishes.
 Use the times when you feel good to prepare meals ahead of time
(e.g. if you have energy in the morning, make dinner then) or cook
large quantities of food and freeze it.
 Limit caffeine and sugar, which often lead to a crash in mood and
energy.
 Choose fresh over frozen foods as often as possible.
 Eat lean meats and proteins such as fish, white-meat chicken, lean
beef, eggs, beans, and nuts.
 Avoid foods with high levels of saturated fats.
 Avoid highly processed foods as much as possible.
 Eat fruits and vegetables in a variety of different colors. The different
colors represent different kinds of nutrients that your body needs to
stay healthy.
 Use this daily food diary to help you track your eating so you can
make improvements over time.

Avoid drugs and alcohol

People often turn to drugs or alcohol to relieve or manage feelings such
as stress, sadness, or anger. However, substance use can worsen or
trigger anxiety or depression and make it much harder to recover.
Reduce and manage your stress
Stress affects everyone from time to time and not all stress is harmful.
However, high levels of stress over time can negatively affect your mental
and physical health and may be a risk factor for depression or anxiety.
People experience stress in different ways (e.g., headaches, trouble
sleeping, anger, stomach aches, sadness). Stress management will help
you deal more effectively with the stressors in your life. Here are some
practical tips for reducing your stress:

 Keep track of when you feel stressed and your response in

a journal to better understand the source of your stress.
 Create a list of ways to recharge and unwind. For instance, take a
bath, read a book, listen to music, or watch a TV show you enjoy.
Do at least one of these activities each day.
 Take breaks from work or other structured activities. During breaks,
spend time walking outdoors, listening to music or sitting quietly, to
clear and calm your mind.
 Seek the support of trusted friends and family or a mental health
professional if you need to “vent” about situations that are bringing
on stressful feelings.
 If you have too much on your plate, eliminate unnecessary
commitments and try not to take on new responsibilities in your
professional or personal life. Try to find a healthy balance between
work and other activities.
 If possible, delay major life changes such as switching jobs or
moving until you are feeling less stressed.
 If something or someone is bothering you, communicate your
concerns openly.
 Adapt to stressful situations by changing your attitude and
expectations. For instance, consider the big picture by asking how
important a situation will be in the future. Consider accepting that it’s
okay to not do everything perfectly!
 Reflect on what you appreciate in your life to help you keep things in
perspective. Try to view stressful situations from a more positive
perspective. Instead of focusing on things that are out of your
control, focus on what you can control, such as the way you choose
to react to problems. Rather than getting upset about a long line,
consider it an opportunity to slow down and reflect or call a friend.