Influence of physical exercises on the person. Body and exercise

Physical training stimulates growth processes that are important for the body, and activates the efficiency of internal organs. The beneficial effect of sports on a person has no boundaries. Therefore, even a little activity is better than a sedentary lifestyle. The influence of physical culture on is an indisputable fact.

Physical education and health in human life

Physical culture is intended to develop and strengthen the body, its protective functions. Going in for sports, a person is able to withstand many negative factors. Exercise and training are inextricably linked to organization. As a result, immunity is strengthened, as is the body's resistance.

Importance of physical activity in human life

The emergence of technical devices: smartphones, computers has significantly influenced our modernity. It has become easier to organize your work. Although many drew attention to the fact that physical activity is reduced. If such a situation is allowed, the functions of the body, muscles and skeleton will weaken. Organs will work differently. Far from always, such changes improve well-being and condition, do what is usually manifested.

A minimum of movements reduces the endurance of muscles, heart, blood vessels, provokes interruptions in the functioning of the respiratory system. In the future, this state of affairs becomes fertile ground for the development of diseases. The significance of the physical person is to eliminate the unfavorable aspects of a lifestyle with little mobility. Sport is a compensation for the lack of activity.

Physical culture as an integral part of a healthy lifestyle

Physical activity and health are closely related concepts. Sports are spreading to the masses, much is being done for its popularity. In order for the public to develop a positive attitude towards him, educational institutions give free subscriptions to swimming pools and training halls, emphasizing the important impact of physical exercise on human health. Physical health factors are described in detail in.

The number of people who neglect sports activities is still large, despite such popularization measures. Physical activity and health are important areas of life, each of which is often impossible without the other. The main thing when playing sports is to maintain a sense of proportion so as not to be prone to overload. It is necessary to bear in mind the factor of traumatism, which may take place in this case. It is important in no case to neglect safety during training.

How to prevent complications during exercise?

The impact of physical activity on human health can also have a negative result with an illiterate approach. It is possible to avoid problems that cause concern with increasing loads if you engage in medical supervision. It is recommended to start with a visit to a specialist. At the consultation, it turns out if there are any contraindications. The health benefits of physical exercise will be obtained if the patient's history and complaints are first studied. The selection of a sport or a set of exercises is possible after examination, analysis, and obtaining the results of a cardiogram. And also this is fluorography of ultrasound, recommendations of narrow specialists.

Permissible load level

On questions: what exactly to realize yourself and what intensity to choose in order to benefit health. The last parameter should come from the calculation of the heart rate. The optimal setting will be selected. So the maximum heart rate is taken according to the formula: 220 - the age of a person. For example, if there is moderate hypertension, then the load is increased from 55% to 70. And only a year later it is increased to 85% of the maximum allowable rate.

How does physical culture and sports affect human health? Its presence is the need of people, which determines the ability to act and. It is closely related to motor activity as a biological function.

Health effects of exercise

In the modern world, with the advent of modern household appliances, which greatly facilitated the labor activity of a person, but at the same time, his motor activity decreased. This reduced the functionality of a person and contributed to the emergence of various diseases.

But too much exercise is also harmful. A reasonable way out, in this case, would be classes in health-improving physical culture, which helps to strengthen the body. Physical culture contributes to the prevention and improvement of the body, which is very important for people with various diseases.

Physical exercises are natural or specially selected movements used in physical education. Their difference from ordinary movements lies in the fact that they have a target orientation and are specially organized to improve health and restore impaired functions.

The role of exercise

THE NERVOUS SYSTEM IS IMPROVED

Being engaged in physical culture, we acquire motor skills necessary in everyday life and at work. Agility, speed and strength of our body movements develop. The control of movements, which is carried out by the central nervous system, is improved.

As a result of training, the work and structure of all organs of our body and, above all, the higher parts of the central nervous system improve. The mobility of the nervous processes of excitation and inhibition in the cerebral cortex and in other parts of the nervous system increases, i.e., the process of excitation more easily passes into the process of inhibition and vice versa. The organism therefore reacts more quickly to all kinds of external and internal stimuli, including stimuli going to the brain from contracting muscles, as a result of which body movements become faster and more dexterous.

In trained people, the nervous system adapts more easily to new movements and new conditions for the operation of the motor apparatus.

INCREASES THE VOLUME AND STRENGTH OF MUSCLES

During physical exercises, the strength of the processes of excitation and inhibition in the cerebral cortex increases, as a result of which muscle tension increases during their contractions. In this regard, the structure of muscle fibers changes - they become thicker, muscle volume increases. By systematically doing so-called strength exercises, for example with weights, you can dramatically increase the volume and strength of muscles in 6-8 months.

STRICT POSTURE IS KEEPED

Training has a positive effect not only on the muscles. The entire musculoskeletal system is also strengthened, bones, ligaments, tendons become stronger. Systematic physical exercises significantly affect the external shape of the body, contribute to its proportional development in childhood and adolescence, and in adulthood and old age allow you to maintain beauty and harmony for a long time.

On the contrary, a sedentary, sedentary lifestyle prematurely ages a person. He becomes flabby, his stomach sags, his posture deteriorates sharply. Usually a person who does not engage in physical labor and sports is stooped, his head is tilted forward, his back is hunched, his lower back is excessively arched, his chest is sunken, and his stomach is protruded forward due to weakness of the abdominal muscles, even if not.

Physical exercises that strengthen the muscles (especially the muscles of the trunk) can correct posture. To this end, it is useful to do gymnastics and swim - best of all in the breaststroke style; correct posture is promoted by the horizontal position of the body and the uniform exercise of numerous muscle groups.

Specially selected physical exercises can eliminate lateral curvature of the spine in the initial stage of development, strengthen the abdominal muscles weakened by inactivity or prolonged illness, strengthen and restore the arches of the foot with flat feet. Vigorous exercise and diet can be successful in the fight against obesity that disfigures a person.

Physical exercises that correct body defects should be used according to the instructions and under the supervision of a specialist doctor.

IMPROVED HEART FUNCTION

A trained person becomes more enduring, he can produce more intense movements and perform heavy muscle work for a long time. This largely depends on the fact that his circulatory, respiratory and excretory organs work better. Their ability to sharply increase their work and adapt it to the conditions that are created in the body during increased physical activity increases significantly.

Strenuously working muscles need more oxygen and nutrients, as well as faster removal of metabolic products. Both are achieved due to the fact that more blood flows into the muscles and the speed of blood flow in the blood vessels increases. In addition, the blood in the lungs is more oxygenated. All this is possible only because the work of the heart and lungs is greatly enhanced.

In trained people, the heart adapts more easily to new working conditions, and after the end of physical exercise, it quickly returns to normal activity.

With more rare contractions of the heart, more favorable conditions are created for the rest of the heart muscle. The work of the heart and blood vessels as a result of training becomes more economical and better regulated by the nervous system.

BREATHING GET DEEPER

At rest, a person produces about 16 respiratory movements per minute. During exercise, due to the increase in oxygen consumption by the muscles, breathing becomes more frequent and deeper. The volume of pulmonary ventilation, that is, the amount of air passing through the lungs in one minute, increases dramatically. And the more air passes through the lungs, the more oxygen the body receives.

THE COMPOSITION OF THE BLOOD IMPROVES AND THE PROTECTIVE FORCES OF THE BODY INCREASE

In trained people, the number of erythrocytes (red blood cells) increases. Erythrocytes are oxygen carriers, therefore, with an increase in their number, the blood can receive more oxygen in the lungs and deliver more of it to tissues, mainly muscles.

In trained people, the number of lymphocytes - white blood cells - also increases. Lymphocytes produce substances that neutralize various poisons that enter the body or are formed in the body. An increase in the number of lymphocytes is one of the proofs that as a result of physical exercises, the body's defenses increase, the body's resistance against infection increases. People who systematically engage in physical exercises and sports are less likely to get sick, and if they get sick, then in most cases they tolerate infectious diseases more easily. In trained people, blood sugar levels become more stable. It is known that with prolonged and hard muscle work, the amount of sugar in the blood decreases. In trained people, this decrease is not as sharp as in untrained people.

In people who are not accustomed to physical labor, with increased muscular work, urine output is sometimes disturbed. In trained people, the work of the kidneys better adapts to changing conditions, and the metabolic products formed during increased physical activity are removed from the body in a timely manner.

Thus, we see that physical culture and sports have a positive effect not only on the muscles, but also on other organs, improving and improving their work.

To be healthy, strong, enduring and versatile person, you need to constantly and systematically engage in various types of physical exercises and sports.

Physical exercise also causes positive emotions, cheerfulness, creates a good mood.

Physical exercises will be effective when they are performed not occasionally, but regularly and correctly. In this case, physical exercises can reduce the possibility of the appearance, and if the disease already exists, then the exacerbation of a chronic disease. Thus, exercise is a powerful and effective disease prevention.

Rostigaeva Anastasia Nikolaevna

3rd year student, Department of Physical Education, SSEU, Russian Federation, Samara

Savelyeva Olga Viktorovna

scientific adviser, associate professor of SSEU, Russian Federation, Samara

One cannot but agree that today the problem of the necessity and correctness of physical education is very acute. This is not about professional athletes, of course. Ordinary people who are more engaged in mental or non-physical labor are faced with the problems of obesity, deterioration in the performance of various organs and body systems. It is necessary to keep your body in good shape and allocate at least a few minutes of your day to exercise. On the other hand, such sports facilities as gyms, “fitness”, regular and water aerobics classes are becoming more and more developed. But people who do it under the influence of fashion or the society around them often do not understand the impact that stress has on them. I would like to consider further exactly how sport affects the development of the human body and, in particular, its organ systems.

In modern society, with the advent of computers, televisions, smartphones, there is a reduction in the physical activity of people. Mental labor is gradually replacing physical labor and, as studies show, reduces the performance of the body. This can lead to a decrease in human functionality, as well as various kinds of diseases. In addition, immunity is reduced, which leads to greater susceptibility to infectious diseases.

Today, the number of people with various diseases is growing, so the reduction of physical activity is an important problem.

But this does not mean at all that physical labor is a purely positive phenomenon, it also has corresponding disadvantages. With mental and physical labor, it is necessary to engage in health-improving physical culture and strengthen the body, that is, to maintain balance and be able to find the "golden mean".

Physical culture should accompany a person throughout his life, from small to old age. Moreover, when choosing the degree of load on the body, it is necessary to apply an individual approach, because the abuse of physical activity can bring considerable harm.

The metabolism and energy in the human body is characterized by complex biochemical reactions. Nutrients such as proteins, fats and carbohydrates that enter the internal environment of the body when eating are broken down. Then they are carried by the blood to the cells and absorbed by them. Oxygen also takes part in the process described above. Those substances that are formed as a result of metabolic reactions are then excreted from the body through the skin, sweat glands, lungs and kidneys. Metabolism is the most important source of energy for all life processes and functioning of the body. During the breakdown of complex organic substances, the energy contained in them is converted into bioelectric energy, thermal and mechanical energy. Physical culture or sports increase the activity of metabolism, develop and maintain at a high level the mechanisms that promote the metabolism and energy in the body.

"Physical work also contributes to the expansion of blood vessels, the normalization of the tone of their walls, the improvement of nutrition in them and the increase in metabolism." When the muscles work, the walls of the blood vessels are massaged. They pass through the muscles of the brain, internal organs and are massaged due to increased heart rate and due to accelerated blood flow. All this contributes to the preservation of the elasticity of the walls of blood vessels and the normal functioning of the cardiovascular system. Intense mental work, a sedentary lifestyle, and especially with high nervous tension, bad habits can lead to deterioration in the nutrition of the walls of the arteries, loss of their elasticity, and, as a result, to an increase in blood pressure and hypertension. The loss of elasticity of blood vessels, which means an increase in their fragility and the accompanying increase in blood pressure, can lead to rupture of blood vessels. If this gap occurs in the vital organs, then a serious illness or even death occurs. That is why, in order to maintain health and active life, it is necessary to “help” blood circulation with the help of physical exercises. If you have problems with blood vessels and, in fact, blood circulation, then you need such sports as running, swimming, skiing, skating and cycling.

A person engaged in physical activity for a long time becomes more resilient and can perform more and more intense movements and perform heavy muscle work for a certain period. This, above all, is a consequence of the fact that the circulatory, respiratory and excretory organs work better. There is also an increase in the ability of these organs to intensify their work and adapt it to the conditions created in the body during heavy physical exertion.

Breathing during physical exertion due to an increase in oxygen consumption becomes more frequent and deep. The amount of air that passes through the lungs in a minute increases from eight liters to one hundred and forty liters when running and other similar sports. And the more air passes through the lungs, the more oxygen the human body receives.

In a stationary state, a person receives about 0.2 liters of oxygen per minute. The highest value of absorbed oxygen, the "oxygen ceiling", in people who are not involved in sports and exercise is not so significant and is equal to about three liters, and in people who subject their body to physical and muscular work, the body can absorb about five liters of oxygen per minute. Therefore, in "sporty" people during physical work, the difference between the necessary oxygen and, in fact, its consumption, is much less than that of an ordinary person. They also have better developed other possibilities of respiration and blood circulation. This can be proved by measuring the pulse of two people who ran the same distance with a difference only in the degree of mastering physical culture.

The strength and size of the muscles, as well as their relief, are completely dependent on physical activity and training. In the process of playing sports, the blood supply to the muscles increases, the regulation of their activity improves, and the growth of muscle fibers occurs, which contributes to an increase in the shape and mass of the muscles.

The ability to exercise and sports, and in particular endurance, is an indicator of the training of the muscular system. Strengthening the motor and sports activity of adolescent children leads to changes in the skeletal system and a more accelerated growth of their body. During physical education, the bones of the child become stronger, and they also become more resistant to stress and injury. A significant number of children have problems with posture. Physical exercises and sports training organized taking into account the characteristics of children, including age and gender, contribute to the elimination of this problem. Skeletal muscles affect the functioning of metabolic processes and internal organs. Thus, versatile muscular activity increases the efficiency of the body and organizes a healthy life of a person. In this case, there is a decrease in the energy expenditure of the body for the implementation of any physical work.

On the contrary, “weakness of the muscles of the back causes a change in posture, a curvature of the spine is formed and stoop develops.” Possibly impaired coordination of movements. For our time, as mentioned above, there are ample opportunities to increase the level of physical development of a person. There are many health programs, physical education classes, and each person can work out in gyms, under the watchful guidance of instructors.

There is no age limit for physical education.

Exercise is the most effective way to improve the human motor apparatus. Any motor skill or ability is built on their basis.

It is under the influence of physical exercises that the completeness and stability of all forms of human motor activity is formed.

Absolutely any person - an adult, a child, a teenager or an elderly person, it is useful to do gymnastics and swim. For example, correct posture requires a horizontal body position and uniform exercise of numerous muscle groups.

Vigorous exercise and diet can be successful in the fight against obesity, which disfigures a person, which is becoming a very big and “painful” problem in the modern world.

But for those who want to bring a drop of sport into their lives, it is necessary to apply physical exercises, according to the instructions and under the supervision of specialists.

Thus, as we see, physical culture is necessary for every person without exception. It is the most important assistant for a happy, healthy, even more "beautiful" and vibrant life.

Bibliography:

1. Vasilyeva O.S., Pravdina L.R., Litvinenko S.N. A book about the new physical culture (improving possibilities of physical culture). Collective monograph. Rostov-n / D .: Publishing House "Valeology Centers of Russian Universities", 2001. - 141 p.
2. Influence of physical exercises on the body // SCIENCE is LIFE! Collection of scientific and informative articles. 2012. - http://nauka.relis.ru/ - [Electronic resource] - Access mode - URL: http://nauka.relis.ru/37/9803/37803100.htm (accessed 21.11.2014).
3. Morgunov Yu.A., Fedorov A.V., Petrov S.A. Influence on the physical and mental health of a person by regular classes in health-improving forms of physical culture // M .: "MAMI" 2009.

Wellness the effect of exercise on the body can only be felt if used correctly. The correctness of the choice depends on the state of health, general physical fitness, age, individual inclinations, as well as the profession and characteristics of production activities.

In addition, in each case there are a number of purely individual features that must be taken into account.

Choice of exercise

Let us dwell on the provisions that should be followed when choice of exercise.

Reasons for not exercising

Complete prohibition of exercise belongs to a very small group of people serious illnesses. Moreover, in most cases it is temporary. The reason for the prohibition is most often the serious condition of the patient at the present time, in connection with which he is prescribed strict bed rest or the need to minimize any motor activity.

However, as soon as the patient comes out of a serious condition, he should, to one degree or another, include physical exercises in his regimen. This will only help to restore the health disturbed by the disease. Temporary complete contraindications include all acute infectious diseases in which exercise can lead to serious complications.

This also includes purulent diseases and acute inflammatory diseases. heart, lungs, kidneys, female genital area and other internal organs, accompanied by fever, pain, deterioration of the general condition and other painful manifestations.

Medical consultation

In all cases where there are deviations in the state of health, indications and contraindications for physical exercises should be given by a doctor. Medical consultation in the choice of physical exercises it is also recommended for practically healthy people. A comprehensive examination of the state of health, physical development and adaptability to stress will help you choose the most appropriate physical exercises for the body, the forms of doing them and the dosage. Properly selected physical exercises contribute to the normalization of body functions.

Children who systematically engage in physical exercise, as a rule, do not have any abnormalities associated with puberty.

The impact of exercise on the elderly

beneficial effect exercise and sport extends to elderly people a. It has long been noted that old age proceeds differently in different people both in time and in the nature of the course of this process.

The study of the causes and patterns of aging has led to the conclusion that the only reliable effective factor in longevity is the set of conditions that determine the proper development and life of a person.

In other words, from how does a person live how he eats, sleeps, works, rests, and so on, depends on his health, performance and longevity.

Sedentary lifestyle with abundant nutrition contributes, for example, early cell death and the development of negative changes in metabolism, state of cardio-vascular system and others. It is clear, therefore, how important a role in the complex of measures to combat premature aging is played by the mode of physical activity.

physical activity prevents the development of vascular sclerosis, improves metabolism, promotes the course of oxidative processes in the body. All this stimulates the activity of cells, tissues and all organs, leading to self-renewal of the body. Namely, this self-renewal consists prevention of premature aging.

Therefore, physical activity, physical exercises are one of the main factors in maintaining vitality and health at any age. Physical culture helps a person to maintain a joyful life until old age. feeling of health and fullness of life.

Elderly people under the supervision of a doctor can also be recommended gymnastic exercises carried out at a slow pace, without jerks, sharp bends. Very useful breathing exercises, as well as increasing joint mobility and flexibility of the spine. Strict observance of the general hygienic regime is especially important.

Physical exercises are carried out in the form of walks, excursions, outdoor games, sports. When doing physical exercises, regardless of their form, you must adhere to the following rules:

1. The load should be increased gradually and consistently.
2. Classes should be regular.
3. After each lesson, you need a sufficient break in order to feel rested for the next lesson.

Subject to these rules, the effect of exercise on the body will always be positive.

Human health depends on a large number of factors. With the right mode of work and rest, sleep and wakefulness, with a rational diet and sufficient physical activity, a person is able to maintain good health and high performance for many years.

Physical exercise has a wide range of effects on the human body. They affect all cells and tissues.

Systematic physical exercises develop a person's endurance, strength, mobility, improve the control of movements, which is carried out by the nervous system. Due to this, the human body better adapts to complex and heavy loads, more economical and easier to move.

Thanks to physical exercises, bones, tendons and ligaments become stronger, the musculoskeletal system is strengthened and posture improves.

Systematic physical exercises significantly affect the external shape of the human body. Acquired harmony, as well as mobility in the spine and joints, are preserved in old age.

A sedentary lifestyle, on the contrary, adversely affects the human body and prematurely ages it. It becomes flabby, the stomach sags, stoop appears, posture deteriorates sharply, muscles become flabby, chest hollow, and the work of internal organs worsens.

The heart under the influence of physical exercises, prescribed in accordance with the physical fitness and age of a person, not only does not weaken, but also grows stronger, becomes more resilient.

If an untrained person at rest, the heart ejects 50-60 grams of blood into the aorta with each contraction, then the heart of a trained person is able to push 1.5-2 times more blood into the aorta with each contraction, that is, 80-100 grams or more. The heart of a trained person works more economically and during great physical stress is able to significantly speed up its contractions, up to 240-280 beats per minute. An untrained heart is not able to withstand such a great strain. The heart of an athlete, when contracting, pushes much more blood than the flabby heart of a person who does not engage in physical culture.

During exercise, oxygen consumption increases, the heart and lungs work more energetically. Rhythmic and deep breathing movements help proper blood circulation. Under the influence of physical exercises, the vital capacity of the lungs increases, costal cartilages become more elastic.

If a person in a calm state exhales 6-8 liters of air per minute, then during physical work, swimming or running, this amount increases to 120-140 liters or more.

The average vital capacity of the lungs in men with average physical development is 3000-3500 cubic centimeters, in women - 2500-2800 cubic centimeters. In athletes, the average vital capacity of the lungs reaches 4500-6000 cubic centimeters or more.

Systematic sports activities help to strengthen the muscular system, increase and develop it in volume. Under the influence of physical exercises, the blood supply to the muscles increases, the lumen of the smallest vessels (capillaries) penetrating the muscles expands, and their number increases.

The importance of muscle movements for the development of brain activity has long been pointed out. Muscular work creates a feeling of lightness, cheerfulness and satisfaction. When performing physical exercises, the body's need for oxygen sharply increases, therefore, the more the muscular system works, the more energetically the heart and lungs work.

Physical exercise has a great influence on the functioning of the gastrointestinal tract: they eliminate congestion and constipation observed in people who lead a sedentary lifestyle. Movements have a positive effect on the functioning of the excretory organs and metabolism. Physical exercises improve venous and arterial circulation, enhance the functions of the lymphatic and circulatory systems.

Systematic physical culture and sports contribute to maintaining high performance until old age due to the activation of nervous processes, increasing the functional mobility of the cerebral cortex and improving the functions of our organs and systems. Physical exercise enhances redox processes, metabolism. Physical exercise and sports are an eternal source of health, beauty and longevity.