Health Facts

Exercise regimen depending on your endurance, Physiological response

Exercise is an important part of our lifestyle, but not everyone responds ion the same way to exercise. Some people need to exercise more for a desired body weight while the others can achieve it with minimal efforts. While for some people moderate intensity exercises do wonders, other may sustain injuries with it. Various elements could be responsible for this end outcome, for example the quality of food in-take, and time of the day (morning or evening), duration and punctuality of the exercise, and pre-existing health conditions, if any.

For optimal results, you should decide your exercise regimen on your endurance and your body’s physiological response to it. Any form or intensity of exercise triggers several physiological processes in the body. The body’s first physiological response to vigorous exercise is an increased demand of oxygen. As the intensity of the exercise increases your heart rate increases, so does your need for oxygen.

Physiological Response- What happens to your body during exercise?

When you begin to exercise, different systems of your body come into action to facilitate optimal body function while you exercise. This is called physiological response of the body to exercise. A burning sensation and discomfort in muscles, heavy breathing or increase in heart rate, are just a few to mention.

Following are details about how your body functions during exercise.

  • Central Nervous System (CNS): Your CNS regulates the physiological responses to exercise, which helps maintain the blood flow and oxygen levels.
  • Metabolism: During exercise, your muscles require more energy, so the glucose output is increased, and the breakdown of fats begin.
  • Skin: Sweat rate increases to facilitate heat dissipation (initially body temperature rises, then cools down)
  • Oxygen transport: As the oxygen demand of the body increases, the heart rate increases to facilitate oxygen circulation throughout the body.
  • Skeletal muscles: As the muscles work harder, there is an increase in (Adenosine triphosphate) ATP, a molecule that gives energy, which demands an increase in oxygen consumption and utilization.

food and environmental allergens/irritants

heat or cold

stress

genetics

Selection of an exercise regimen and adhering to it depends on:

Not everyone can do the same exercise or in same intensity. To prevent injuries and to reap the maximum benefits of exercising, one must consider the following factors when choosing their exercise regimen:

  • Routine – Frequency, intensity, time and type of the exercise.
  • Self-motivation – Personal motivation can play a main role in exercising and sustaining it as a habit.
  • Biophysical issues – Certain conditions like fatigue or injury can restrain the type of exercises you can do.
  • Psychosocial commitments – Home or family situations like having a baby can affect your exercise routine.
  • Environmental factors – Environment/weather can affect your mood to exercise.
  • Resources – Availability of equipment to exercise or availability of a gym nearby can affect your exercising choices. Financial situation also plays a major role.
  • Genetics – Your genes could be a reason why you can do certain type of exercises and how well your body responds to it.

FAQ's :

Nutrition can help enhance your athletic performance. Not only performance but eating healthy can also your mood and bring better results than eating oily, processed foods.

Yes, genetics impacts all areas of fitness and performance, this includes muscles and strength. Genes also dictate the speed of muscle contraction and muscle development.

Yes, genes do dictate your endurance abilities to some level. It even affects the type of exercise you choose to do. Some changes in your genes also dictate how efficiently you can do an exercise.

Yes, genetic testing such as DNA fitness testing is a good option to start with. Depending on your results, you will receive a personalised program designed for you. A workout plan will consist of both exercise and diet suggestions. The results generally talk about your performance, body’s fat burning and recovery abilities.

References:

  1. Is athletic performance determined by genetics? MedlinePlus https://medlineplus.gov/genetics/understanding/traits/athleticperformance/ Accessed on 29-03-2022
  1. Exercise and gene expression: physiological regulation of the human genome through physical activity. The Journal of Physiology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290514/ Accessed on 29-03-2022
  1. The exercise effect. American Physiological Association. https://www.apa.org/monitor/2011/12/exercise Accessed on 29-03-2022
  1. PHYSIOLOGIC RESPONSES AND LONG-TERM ADAPTATIONS TO EXERCISE. Centers for Disease Control and Prevention. https://www.cdc.gov/nccdphp/sgr/pdf/chap3.pdf Accessed on 29-03-2022
  1. Factors influencing adherence to regular exercise in middle-aged women: a qualitative study to inform clinical practice. BMC Women’s Health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3975263/ Accessed on 29-03-2022

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