Understanding Health, Exercise, and Nutrition
What is Health?
Often associated with the absence of disease, health is more than just not being sick. It’s a state of complete well-being.
Benefits of Physical Exercise
Individuals who engage in regular physical exercise experience significant improvements in their overall health. These improvements are based on the principle of supercompensation, where the body’s systems adapt and become more efficient. After exercise, the body recovers and becomes stronger.
Physiological Adaptations to Exercise
Effects of Endurance Work:
- Increased heart size and capacity
- Improved circulation at the capillary level
- Increased red blood cell count
- Enhanced circulatory function
- Increased oxygen transport capacity to muscles
- Reduced fatigue and faster recovery
- Improved flexibility
- Increased inspiratory and expiratory muscle strength (thoracic)
- Increased alveolar capacity for air absorption
- Enhanced capillary network
- Regulation of blood cholesterol
- Reduction of subcutaneous fat
- Obesity prevention
Fat reserves are typically utilized after 45 minutes of continuous exercise.
Effects of Muscular Work:
- Muscular hypertrophy (increased muscle volume)
- Increased muscle tone
- Prevention of muscle imbalances and decompensations
- Increased muscle strength
Effects of Speed and Agility Work:
- Improved creation and propagation of nerve impulses
- Better nervous system function
Effects of Flexibility Work:
- More extensible ligaments, joint capsules, tendons, and fibers
- Increased joint mobility
- Improved posture
Psychological Adaptations:
- Reduced anxiety and depression
- Elimination of mental and nervous tension
- Improved mood
- Regulation of sleep patterns to prevent insomnia
- Channeling of aggression
- Overall sense of well-being
Physical Exercise and Disease Prevention
Regular physical activity helps combat and prevent diseases such as obesity, cardiovascular stress, lower back pain, spinal disorders, and some cancers.
Cardiovascular System:
Lack of exercise leads to decreased lung capacity, reduced elasticity of blood vessels, and decreased oxygen absorption. Consequences include increased blood pressure and various heart diseases.
Respiratory System:
Inactivity results in decreased lung capacity and reduced CO2 removal. In the osteoarticular system, it causes calcium loss, periosteum degeneration, and increased joint diseases like arthritis (cartilage wear) and arthrosis. Implications include decreased muscle movement, reduced muscle strength, and diminished flexibility.
Nutrition
Nutrition is the study of nutrients and food quality. Nutrition and diet are not synonymous.
Functions of Nutrition:
- Energy gain
- Structural requirements of the body
- Provision of non-energy nutrients (vitamins, minerals, and fiber)
- Proper hydration
- Disease prevention
Energy Nutrients
Carbohydrates:
Stored in the liver, carbohydrates are a staple of the diet and serve an energy function. They are the primary fuel for physical activity and are composed of glucose. There are two types:
- Rapid absorption: Sugar, honey, chocolate, fruit
- Slow absorption: Cereals, pasta, rice
Carbohydrates are easily consumed, but excess carbohydrates are stored as fat.
Fats (Lipids):
Fats are compounds with high energy potential. They are divided based on their origin:
- Animal: Saturated fatty acids (considered unhealthy in excess) found in meat, eggs, and dairy.
- Vegetable: Unsaturated fatty acids (considered healthy) found in vegetable oils and fish.
Fats are stored in adipose tissue and are essential for feeding, temperature regulation, and organ protection.
Cholesterol:
Cholesterol is a type of saturated fat. The body can synthesize it. An estimated 60% of the population has excessive cholesterol levels. Excess cholesterol can lead to heart disease, myocardial infarction, stroke, and atherosclerosis.
Omega-3 Fatty Acids:
Omega-3 fatty acids are essential because the body cannot produce them internally. They are found in fish, especially oily fish, and nuts. Consuming large amounts over time increases blood clotting time.