The best remedy is, again, physical activity. Actively contracting muscles dramatically increase their oxygen demand, sometimes by more than 100 times. The cardiovascular system is not able to immediately deliver such a large amount to the tissues. An oxygen debt arises (a state of hypoxia), which disappears in different terms after reducing the load depending on the amount of oxygen debt. Systematic exposure to physical activity of a certain power creates hypoxia in the tissues, which the body eliminates by constantly turning on protective mechanisms, training them more and more. The result is a state of high resistance to oxygen deficiency.
Thus, physical activity has a double training effect: it increases resistance to oxygen deficiency and, by increasing the power of respiratory and cardiovascular vascular system, contribute to its better absorption.
Musculoskeletal system
The musculoskeletal system consists of a bony skeleton of muscles. Human muscles are divided into three types: smooth muscle internal organs and blood vessels, characterized by slow contractions and great endurance; striated muscles of the heart, the work of which does not depend on the will of a person, and, finally, the main muscle mass is striated skeletal muscles, which are under volitional control and provide us with the function of movement.
Skeletal muscles are the main apparatus with the help of which movements are performed. physical exercise. She is highly trainable and improves quickly. Health-improving influence physical culture For some reason, it is mainly associated with improving the functioning of the cardiovascular and respiratory systems, forgetting about its role in the development of muscles and muscle strength. Of course, skeletal muscles, being part of the musculoskeletal system, allow us to move in space, fully ensuring human life. This alone would be enough to pay more attention to muscle development. Well and harmoniously developed muscles, the ability of muscles to tense, relax and stretch in a wide range provide a person with a beautiful appearance. But beauty is worth the effort! In addition, a good physique, as a rule, corresponds to better health and ensures better function of internal organs.
Thus, with pathological curvatures of the spine, deformities chest(and the reason for this is weakness of the muscles of the back and shoulder girdle) becomes difficult; the functioning of the lungs and heart, the blood supply to the brain deteriorates, etc. Well-developed muscles are reliable support for the skeleton. Trained back muscles, for example, strengthen spinal column, unload it, taking part of the load on themselves, prevent the “loss” of intervertebral discs, slipping of the vertebrae (a fairly widespread pathology that is the cause of persistent pain in the lumbar region spine).
Poorly developed respiratory muscles are not able to provide good ventilation of the lungs, and vice versa, it is the activity of the respiratory muscles that improves the respiratory system in the process of growth and development of the body. In short, strengthening the muscular system not only creates a beautiful appearance, but also brings health. The muscles of our body are good wizards. While doing their job, they simultaneously improve the functions of almost all internal organs. In fact, if at large physical activity metabolic processes in the muscles increase tens of times, then this increase must be ensured by an increase in the activity of other organs and systems, primarily the cardiovascular and respiratory ones. The central and autonomic nervous systems are necessarily involved in the process, the work of the liver, the main biochemical laboratory of the body, is stimulated, since many processes that carry out muscle activity occur there.
The neural mechanism of the relationship between skeletal muscles and internal organs seems particularly interesting. The relationship between muscles and internal organs has been established, which is called motor-visceral reflexes. Working muscles send information along nerve fibers about their own needs, condition and activity to internal organs through the autonomic nerve centers and thus influence their work, regulating and activating it. Perhaps this mechanism underlies the therapeutic effect of rhythmic muscle contraction during walking and running. A person usually does not notice the work of his heart if its contractions occur at regular intervals, but any change in this rhythm (loss of contraction or extraordinary contraction) is felt painfully. As we have already said, many patients get rid of this unpleasant illness through physical activity. It is possible that rhythmic muscle contractions (during uniform walking and running) transmit their information along the motor-visceral pathways to the heart muscle and, as it were, dictate a physiologically correct rhythm to it. And if we consider that disturbances in the rhythm of heart contractions are often associated with disturbances in nervous regulation, the effect of the normalizing effect of rhythmic muscle contractions on the activity of the heart becomes clear.
In addition, a direct functional connection between working skeletal muscles and the heart through humoral (i.e., through the blood) regulation is known. It has been established that for every 100 ml of increase in oxygen consumption by the muscles during exercise, there is an increase in the cardiac output by 800 ml, therefore, we can say that to a certain extent the work of the muscles “adjusts” the work of the heart.
Muscles are a powerful biochemical laboratory. They contain a special respiratory substance - myoglobin (similar to hemoglobin in the blood), the combination of which with oxygen (oxymyoglobin) ensures tissue respiration during extraordinary work of the body, for example under sudden stress, when the cardiovascular system has not yet been rebuilt and does not provide the delivery of the necessary oxygen. The importance of myoglobin lies in the fact that, being the primary oxygen reserve, it contributes to the normal course of oxidative processes during short-term circulatory disorders and static work. The amount of myoglobin is quite large and reaches 25% of the total hemoglobin content.
The various biochemical processes occurring in the muscles ultimately affect the functions of all organs and systems. Thus, in the muscles there is an active accumulation of adenosine triphosphoric acid (ATP), which serves as an energy accumulator in the body, and the process of its accumulation is directly dependent on muscle activity and can be trained. Muscles play the role of an auxiliary factor in blood circulation. It is widely known that to stimulate venous blood flow in patients varicose veins veins (a disease associated with congenital weakness of the venous wall), measured walking is useful. It reduces swelling, as the contracting muscles of the legs seem to push, squeeze and pump venous blood to the heart. Scientists have found that each muscle fiber constantly vibrates even in a state of apparent rest. This vibration, usually not felt, does not stop for a minute and promotes better blood flow. Thus, each skeletal muscle, and there are about 600 of them in the body, is like a kind of micropump that pumps blood. Of course, the additional participation of so many peripheral “hearts,” as they are figuratively called, significantly stimulates blood circulation. The most remarkable thing about this is that this auxiliary circulatory system lends itself perfectly to training through physical exercise and, being actively involved in the work, greatly enhances physical and athletic performance. The absence of regular physical activity for at least 2-3 days quickly “untrains” the micropump system.
It is possible that muscle micropumps, along with other factors, play an important role in therapeutic effect, which exercise provides for some forms of heart failure. Let's imagine: the heart muscle is weakened, exercise seems to increase the load on it, and as a result, paradoxically, the signs of the disease disappear or decrease. Muscle fiber is characterized by the following basic physiological properties: excitability, contractility and extensibility. These properties, in various combinations, provide the neuromuscular characteristics of the body and endow a person with physical qualities, which in everyday life and sports are called strength, speed, endurance, etc. They develop well under the influence of physical exercise.
Well-established, regulated interaction of working muscles determines correct coordinated movements. Highly coordinated movements in sports help to perform complex exercises, and in everyday life they allow muscles to work sparingly, when only a minimum of necessary muscle fibers are involved in the movement, while others rest. This quality is very important for human production activities. Muscles that work with a high efficiency become less tired and therefore retain a large reserve for increasing labor productivity.
Training and improving coordination of movements are possible because there is a so-called muscle feeling. Its physiological basis is the presence in the muscles and connective tissue around the joints there are special endings of sensory nerves - proprioceptors. When muscles stretch and contract, they become irritated and send information impulses to the brain. Reverse impulses from the central nervous system have a regulating and coordinating effect on the actions of muscle fibers, allowing you to perform jewelry-precise movements that form the basis of any skill. When the muscular sense is developed to the highest degree, the human hand becomes an organ of creativity. The muscular system does not function in isolation. All muscle groups are attached to the skeletal system through tendons and ligaments. As the muscles develop, they also strengthen these formations. Bones become stronger and more massive, tendons and ligaments become stronger and more elastic. The thickness of the tubular bones increases due to new layers bone tissue, produced by the periosteum, the production of which increases with growth physical activity. More calcium salts, phosphorus, and nutrients accumulate in the bones. The stronger the skeleton, the more reliably the internal organs are protected from external damage. The increased ability of muscles to stretch and the increased elasticity of ligaments improve movements, increase their amplitude, and expand a person’s ability to adapt to various physical work.
The influence of health-improving physical culture on the body
The health-improving and preventive effect of mass physical culture is inextricably linked with increased physical activity, strengthening of the functions of the musculoskeletal system, and activation of metabolism. The teachings of R. Mogendovich about motor-visceral reflexes showed the relationship between the activity of the motor apparatus, skeletal muscles and vegetative organs. As a result of insufficient physical activity in the human body, the neuro-reflex connections established by nature and strengthened in the process of heavy physical labor are disrupted, which leads to a disorder in the regulation of the activity of the cardiovascular and other systems, metabolic disorders and the development of degenerative diseases (atherosclerosis, etc.) . For the normal functioning of the human body and maintaining health, a certain “dose” of physical activity is necessary. In this regard, the question arises about the so-called habitual motor activity, i.e. activities performed in the process of everyday professional work and in everyday life. The most adequate expression of the amount of muscular work performed is the amount of energy expenditure. The minimum daily energy consumption required for the normal functioning of the body is 12-16 MJ (depending on age, gender and body weight), which corresponds to 2880-3840 kcal. Of this, at least 5.0-9.0 MJ (1200-1900 kcal) should be spent on muscle activity; the remaining energy costs ensure the maintenance of the body's vital functions at rest, the normal functioning of the respiratory and circulatory systems, metabolic processes, etc. (basic metabolic energy). In economically developed countries over the past 100 years specific gravity muscular work as a generator of energy used by humans decreased by almost 200 times, which led to a decrease in energy consumption for muscle activity (working metabolism) to an average of 3.5 MJ. The deficit in energy consumption necessary for the normal functioning of the body was thus about 2.0-3.0 MJ (500-750 kcal) per day. Labor intensity in modern production conditions does not exceed 2-3 kcal/world, which is 3 times lower than the threshold value (7.5 kcal/min) that provides a health-improving and preventive effect. In this regard, to compensate for the lack of energy consumption in the process labor activity a modern person needs to perform physical exercises with an energy expenditure of at least 350-500 kcal per day (or 2000-3000 kcal per week). According to Becker, currently only 20% of the population of economically developed countries engage in sufficiently intense physical training to ensure the required minimum energy expenditure; the remaining 80% have daily energy expenditure significantly below the level necessary to maintain stable health. A sharp restriction of physical activity in recent decades has led to a decrease in the functional capabilities of middle-aged people. For example, the MIC value in healthy men decreased from approximately 45.0 to 36.0 ml/kg. Thus, the majority of the modern population of economically developed countries has a real danger of developing hypokinesia. The pathogenesis of this condition is based on disorders of energy and plastic metabolism (primarily in muscular system). Human muscles are a powerful generator of energy. They send a strong flow of nerve impulses to maintain optimal tone of the central nervous system, facilitate the movement of venous blood through the vessels to the heart (“muscle pump”), and create the necessary tension for the normal functioning of the motor system.
CONCLUSION
Protecting one's own health is the immediate responsibility of everyone; he has no right to shift it to others. After all, it often happens that a person, through an incorrect lifestyle, bad habits, physical inactivity, and overeating, by the age of 20-30 brings himself to a catastrophic state and only then remembers medicine.
No matter how perfect medicine is, it cannot rid everyone of all diseases. A person is the creator of his own health, for which he must fight. WITH early age it is necessary to lead an active lifestyle, toughen up, engage in physical education and sports, observe the rules of personal hygiene - in a word, achieve true harmony of health through reasonable means. The integrity of the human personality is manifested, first of all, in the interrelation and interaction of the mental and physical forces of the body. The harmony of the psychophysical forces of the body increases health reserves and creates conditions for creative self-expression in various areas of our lives. Active and healthy man preserves youth for a long time, continuing creative activities. A healthy lifestyle includes the following basic elements: fruitful work, a rational regime of work and rest, eradication of bad habits, optimal motor mode, personal hygiene, hardening, balanced nutrition, etc. Health is the first and most important need of a person, determining his ability to work and ensuring the harmonious development of the individual. Therefore, the importance of physical activity in people’s lives plays a significant role.
BIBLIOGRAPHY
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- Kuznetsov V.S., Kholodov Zh.K. Theory and methodology of physical education and sports. M.: Academy. 2000.
- Kutsenko G.I., Novikov Yu.V. Book about a healthy lifestyle. St. Petersburg, 1997.
- Leshchinsky L.A. Take care of your health. M., “Physical Education and Sports”, 1995.
- Matveev L.P. Theory and methodology of physical culture.-M.: FiS, 1991;
- Handbook for physical education teachers. Ed. L. B. Kofman. M., “Physical Education and Sports”, 1998.
- Physical education of students and students / Edited by Petrov N.Ya., Sokolov V.A. - Minsk: Polymya, 1988.
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Description of work
Genetically, a person is programmed with a large supply of reserves. This is a special biological expediency formed in the process of natural selection. These reserves are the truly life-giving source that ensured human survival in the fight against the elemental forces of nature, its formation as a species and now helps to successfully fight diseases and other extreme factors. Thanks to these reserves, a person maintains health during hypothermia, excessive physical stress, overheating, etc., and under favorable conditions acquires optimal performance and active longevity.
Biological necessity of physical activity in the process of human life 4
1.1 Cardiovascular system 5
1.2 Respiratory system 7
1.3 Musculoskeletal system 11
1.4 The influence of health-improving physical culture on the body 16
Conclusion 18
List of sources used 19
Glossary 20
Physical activity– congenital biological need
Human motor activity is a biological need. It is genetically determined and is a necessary factor for its full development and life. This need must be satisfied, like any other. However, this is not as obvious as when satisfying food needs.
However, Academician N.M. Amosov showed that not only motor activity is genetically encoded, but also the volume and intensity of movements per unit of time (day). On different age stages During human development, physical activity will vary.
When observing the behavior of children, it was found that they spend almost 50% of their time in motion, jumping, running, and playing for a long time. Thus, they satisfy “muscle hunger” and create optimal conditions for their development.
Lack or limitation of motor functions is dangerous factor, worsening health. This phenomenon is called “hypodynamia.” For an adult, disorders caused by physical inactivity are reversible, that is, they can be eliminated with the help of timely physical training. For a growing organism, the damaging effect of physical inactivity cannot be compensated for by anything.
It has been established that physical inactivity is especially dangerous in early stages ontogenesis and during puberty. It leads to a significant decrease in the growth rate of the body and inhibition of metabolic processes, including the functions of the genetic apparatus of cells. At the same time, significant functional disorders highest nervous activity with a corresponding decrease in thought processes.
Meanwhile, physical inactivity becomes the dominant state of most representatives modern society who prefer to live in comfortable conditions without doing physical labor. Hence, modern civilization, while creating comfort, dooms a person to constant “muscle hunger,” depriving him of physical activity, so necessary for normal functioning and health.
To understand why physical activity is the leading innate factor in a person’s physical and mental development, and, consequently, his health, let’s consider its functions.
Summarizing all known scientific information about the importance of movement for the body, we can conclude that it performs at least five basic functions: motor, creative, training, stimulating and protective.
1. Motor function of motor activity. Motor activity is understood as the sum of movements performed by a person in the process Everyday life. With the help of physical activity, a person interacts with the environment. Motor reactions are necessary for a person to communicate; they are external manifestations labor process, through them contact with nature is made. Movement is the main manifestation of the vital activity of the body.
Movement occurs as a result of muscle contractions. The work of skeletal muscles can be divided into dynamic and static. When the body or its individual parts move in space, they speak of dynamic muscular work. If muscle contractions are aimed at maintaining posture and counteracting external forces, talk about static muscle activity. As for smooth muscles, they carry out the motor functions of the digestive tract, blood vessels, Bladder, in women - the uterus, etc.
2. Creative function of motor activity. Motor activity is a leading factor in ontogenesis, that is, the individual development of a person from the moment of inception to the end of life.
According to the theory developed by I. A. Arshavsky, the mechanisms of development are based on motor activity. At all stages of life, it acts as a leading factor in a person’s individual development. This is the so-called “skeletal muscle energy rule.” Its essence lies in the fact that the characteristics of energy processes in different age periods of ontogenesis depend on the development of skeletal muscles. According to this theory, the better developed the skeletal muscles, the higher the overall energy exchange in the body, and therefore, the higher its adaptive capabilities.
I. A. Arshavsky claims that for the intensive development and functioning of the body at an optimal level, a combination of three factors is necessary - systematic application in moderate doses of exercise, cold exposure and hypoxia. All three of these factors act through a common biochemical mechanism.
3. Training function of motor activity. Systematic moderate physical activity is an effective training factor that causes favorable biochemical, structural and functional changes in the body. Thanks to these changes, the body becomes more resilient and healthy. Not only physical but also mental performance increases, as well as resistance to illness and stressful situations.
It has been established that the optimal age for the training effects of physical activity is from 7 to 14 years, when the main links are most intensively formed motor system and motor qualities. Has great potential for improving the motor system adolescence. This is confirmed by the great achievements of adolescents in various sports, such as rhythmic and artistic gymnastics, figure skating. High results are also achieved by teenagers in dancing, ballet, and circus arts. At the same time, it should also be taken into account that this age is characterized by intense morphofunctional changes in the body associated with puberty. Systematic physical exercises achieve not only physical perfection, but also stable coordination of the work of all internal organs. Moreover, physical training has a positive effect on the functioning of the nervous system and improvement mental processes(I.P. Pavlov).
Thus, physical training has a multifaceted effect on the body, contributing to the harmonious development of the individual and the formation of health.
4. Stimulating function of motor activity. Our muscles are a real generator of biocurrents, which are the most important irritants of the brain. Biocurrents are born in working muscles and rush to the brain according to the so-called mechanism feedback. These biocurrents are called proprioceptive afferentation, i.e. muscle sensitivity. The more intense the flow of nerve impulses, the more intensely the brain is stimulated, especially the cerebral cortex.
A. N. Leontyev showed a close connection between speech function and motor activity in early childhood. This is especially true for finely coordinated movements of the fingers. Developing in children fine motor skills, you can speed up the formation of speech skills.
5. Protective function of physical activity. Avicenna wrote in his works: “No medicine can replace movement. Movement replaces all types of medications.”
One cannot but agree with this ancient saying, because physical activity has a multifaceted beneficial effect on the human body and is often the only means of defeating diseases and premature aging.
The “secret” of this “magic” of physical exercise is as follows. Firstly, physical exercise contributes to the production of special biological substances in the body. active substances, which suppress the activity of pathogenic principles. Secondly, physical exercise promotes self-regulation of all life processes and thus “corrects” defects associated with a particular disease. Thirdly, physical exercise, by transferring energy exchange to a more mobile level, contributes to the body's stress resistance to various unfavorable factors.
Physical culture in the development of spiritual and physical qualities has always occupied a leading place in preparing a person for an active, fruitful life.
It is well known that in the process of evolution, changes in body functions have affected, to a greater or lesser extent, all systems of the human body. The most significant changes have undergone the human psyche and the processes of its influence on the regulators of the vital functions of the body.
Scientific and technological progress in the process of human evolution has constantly increased the amount of necessary information, i.e., the load on the mind, while at the same time the required physical activity has decreased. This led to a disruption of the balance system that developed in the human body over a million years ago. Over the course of thousands of years, the human body has developed the ability to meet an external stimulus (threat) by mobilizing physical reserves. Currently, the strength of stimuli is constantly increasing. Physical strength(muscles) are brought into readiness for action, but it is not possible to implement them. Most of the physical activity is performed by mechanisms for us. We seem to be in a situation of constant readiness for an action that we are not allowed to perform, and the body eventually begins to experience Negative consequences such a state.
To those who are friends with physical education with school years, it is easier to develop an individual system in adulthood healthy image life that will help you achieve success in your chosen profession
The flow of information is constantly growing, and an increase in emotional stress is inevitable. Mandatory physical activity is constantly being reduced (mechanization of labor). To create conditions for maintaining your health at the required level, you need physical education. A person must develop a constant habit of doing physical exercise in order to ensure a harmonious balance between mental and physical stress. This is one of the main parts individual system healthy lifestyle. The most favorable time for its development is adolescence, when there are no big life problems yet.
So, physical culture can solve the problem of disturbed balance between the strength of emotional stimuli and the realization of the physical needs of the body. This is the right way to strengthen spiritual and physical health.
conclusions
- On modern stage development of civilization, emotional and mental stress and sharply reduced physical activity negatively affect health.
- Systematic physical education classes are necessary for the development of one’s spiritual and physical qualities and preparation for a fulfilling adult life.
- Every person to provide good level health must have a trained, flexible body, capable of performing the required amount of work during work.
Questions
- What is the reason biological necessity motor activity of a person in the process of his life? Justify your answer.
- What is the importance of physical education for strengthening and maintaining health?
- What is the role of the harmonious distribution of mental load and physical activity of a person to maintain his health?
- What is the most rational way to distribute physical education and sports activities during the school week? Justify your answer.
Tasks
- Make an individual plan for physical education and sports for the week and month, taking into account your academic load, household chores, etc.
- Prepare a message on the topic “The importance of physical education for strengthening the body and strengthening the will.”
- Prepare a message on the topic “Strengthening physical and spiritual health is the task of every person.”
Modern man moves much less than his ancestors. This is primarily due to the achievements of scientific and technical progress: elevators, cars, public transport, etc. The problem of insufficient physical activity among mental workers is especially relevant. But maybe minimizing muscle activity is a good thing? Maybe in this way we reduce the wear and tear of the musculoskeletal system, internal organs and systems, so to speak, protect the body? You will find answers to these and some other questions in this article.
In order to understand how physical activity affects the organs and systems of the body, you need to understand how muscle activity is carried out and regulated.
The musculoskeletal system consists of bones, joints, ligaments, tendons and muscles. Bones are connected by joints and ligaments. Muscles are attached to bones by tendons. Muscles are innervated (receive commands to start or stop contractile activity) by nerves sending signals from spinal cord. Proprioceptors (internal receptors that provide information about the location of body parts in space, about joint angles and rates of change, about the amount of mechanical pressure on tissues and internal organs), located in joints, tendons and muscles, provide information to the central nervous system about their condition (position) through nerves that send signals from receptors to the spinal cord. Depending on the type and intensity of the signal, it is processed either at the level of the spinal cord segment where the signal was received, or sent to “higher authorities” - medulla, cerebellum, basal ganglia, motor area of the cerebral cortex. In addition to the nervous system, the control and maintenance of muscle function also involves blood (providing muscles with oxygen and “fuel” - glycogen, glucose, fatty acids; removal of metabolic products, humoral regulation), the cardiovascular system, the respiratory system, as well as some glands and organs. The coordinated work of all of the above elements allows us to carry out motor activity.
Movements are necessary for the body to effectively adapt to environment. That is, if it is hot here, then we will move to where it is cooler; if we are in danger, then we will run away from it or begin to defend ourselves.
Evolutionary movement was necessary for the body to ensure balance internal environment. That is, it made it possible to move to where it was possible to satisfy the biologically significant needs of the body. With the evolutionary development of species, it was necessary to perform a larger volume of movements of a more complex nature. This led to an increase in muscle mass and the complexity of the systems that control it; these changes were accompanied by a shift in the balance of the internal environment (homeostasis). In addition, movement leading to disruption of homeostasis has become one of the the most important conditions its maintenance. This is why movements have such a huge impact on all systems of the body.
Muscles are genetically programmed to perform enormous amounts of work. The development of the body and its functioning in different periods lives directly depend on how actively they work. This rule is called the “energy rule of skeletal muscles” and was formulated by I.A. Arshavsky.
A.V. Nagorny and his students proceeded from the belief that aging is synonymous with the age-related development of the body as a whole. With aging, there is not just a decline in volume and functions, but a complex restructuring of the body.
One of the main patterns of aging of the body is a decrease in its adaptive and regulatory capabilities, i.e. "reliability". These changes are gradual.
Stage 1 – “maximum tension”, mobilization of vitaukta processes. (Vitaukt is a process that stabilizes the vital functions of the body, increases its reliability, aimed at preventing damage to living systems with age and increasing life expectancy). The optimal range of changes in metabolism and functions is maintained, despite the progression of the aging process.
Stage 2 – “decrease in reliability” – despite the processes of vitaukta, the adaptive capabilities of the body are reduced while maintaining the level of basal metabolism and functions.
Stage 3 – change in basic metabolism and functions.
Consequently, with aging, the ability to adapt to significant stress first decreases, and eventually the level of metabolism and function even at rest changes.
The level of physical activity affects various organs and body systems. Lack of range of motion is called hypokinesia. Chronic insufficient load on the muscles is called physical inactivity. Both the first and second have much greater consequences for the body than most people think. If hypokinesia is simply a lack of intensity or volume of metabolism, then physical inactivity is morphological changes in organs and tissues caused by hypokinesia.
Consequences of hypokinesia and physical inactivity
IN real life The average citizen does not lie motionless, fixed on the floor: he goes to the store, to work, sometimes even runs after the bus. That is, there is a certain level of physical activity in his life. But it is clearly not enough for the normal functioning of the body! There is a significant debt in the volume of muscle activity.
Over time, our average citizen begins to notice that something is wrong with his health: shortness of breath, tingling in different places, periodic pain, weakness, lethargy, irritability, and so on. And the further it goes, the worse it gets.
How does lack of physical activity affect the body?
Cell
Most researchers associate the primary mechanisms of aging with disturbances in the genetic apparatus of cells, the protein biosynthesis program. During normal cell operation, DNA damage is restored due to the existence of a special DNA repair system, the activity of which decreases with age, which contributes to the growth of the damaged chain of the macromolecule and the accumulation of its fragments.
One of the reasons for this weakening of cellular regulation is the lack of general activity of the body. In many cells, oxygen consumption decreases, the activity of respiratory enzymes decreases, and the content of energy-rich phosphorus compounds - ATP, creatine phosphate - decreases.
The formation of energy potentials occurs in the mitochondria of the cell. With age, the synthesis of mitochondrial proteins decreases, their quantity decreases, and their degradation occurs.
The lability of cells and cell compounds decreases, i.e. their ability to reproduce frequent rhythms of excitations without their transformation.
Cell mass decreases. Body cell mass of healthy 25-year-old men
makes up 47% of the total body weight, and in 70-year-olds, only 36%.
The insufficiency of cellular activity of many tissues of the body contributes to the accumulation in cells of “undigested residues” (excretory inclusions), which gradually form large reserves of “senile pigment” - lipofuscin - in the cell, which impairs the functional functioning of the cells.
As a result, there is an intensive accumulation of free radicals in the cells of the whole body, which causes genetic changes in the cell. Arises critical condition risk of cancer.
Central nervous system (CNS)
With a lack of movement, the volume of impulses from proprioceptors is significantly reduced. But it is precisely the sufficient level of signals from them that maintains the biologically necessary tone of the central nervous system, ensuring its adequate work in controlling the body. Therefore, with a lack of physical activity, the following happens:
Connections between muscles and the central nervous system deteriorate
Fatigue sets in quickly
Coordination of movements deteriorates
Trophic (nutritional) functions of the nervous system are disrupted
Connections between the central nervous system and internal organs deteriorate, which causes increased humoral regulation and hormonal imbalance.
The lability of many brain structures decreases, differences in excitability are smoothed out various departments brain
The functioning of sensory systems deteriorates
Emotional instability and irritability appear
All this causes deterioration in the functioning of attention, memory, and thinking.
Note that it is the non-dividing cells (which include nerve, connective, etc.) that age first.
Respiratory system
Lack of movement leads to atrophy of the respiratory muscles. Bronchial peristalsis is weakened. With age, the walls of the bronchi become infiltrated with lymphoid and plasmatic elements; mucus and sloughing epithelium accumulate in their lumens. This causes a decrease in the lumen of the bronchi. The permeability and number of functioning capillaries are impaired.
Lack of muscle activity affects respiratory function as follows:
Depth of breathing decreases
Decreases vital capacity lungs
Minute breathing volume decreases
Maximum pulmonary ventilation decreases
All this leads to a decrease in oxygen saturation arterial blood and insufficient oxygen supply to tissues at rest. In diseases accompanied by an increase in body temperature, the respiratory system is not able to supply organs and tissues with oxygen in the required volume, which leads to metabolic disorders and premature wear of organs. And with muscular work, even of moderate intensity, an oxygen debt arises, its duration decreases, and recovery time increases.
The cardiovascular system
In normal condition, the bulk of the load of cardio-vascular system is to ensure the return of venous blood from the lower body to the heart. This is facilitated by:
1. Pushing blood through the veins during muscle contraction;
2. The suction effect of the chest due to the creation of negative pressure in it during inhalation.
3. Arrangement of the venous bed.
With a chronic lack of muscular work with the cardiovascular system, the following pathological changes occur:
The efficiency of the “muscle pump” decreases – as a result of insufficient strength and activity of skeletal muscles;
The effectiveness of the “respiratory pump” to ensure venous return is significantly reduced;
Decreases cardiac output(due to a decrease in systolic volume - a weak myocardium can no longer push out as much blood as before);
The reserve for increasing the stroke volume of the heart when performing physical activity is limited;
The heart rate (HR) increases. This occurs as a result of the fact that the effect of cardiac output and other factors ensuring venous return has decreased, but the body needs to maintain vital required level blood circulation;
Despite the increase in heart rate, the time for complete blood circulation increases;
As a result of an increase in heart rate, the autonomic balance shifts towards increased activity of the sympathetic nervous system;
Weaken autonomic reflexes from the baroreceptors of the carotid arch and aorta, which leads to a disruption of the adequate information content of the mechanisms regulating the proper level of oxygen and carbon dioxide in the blood;
Hemodynamic support (the required intensity of blood circulation) lags behind the growth of energy demands during physical activity, which leads to an earlier inclusion of anaerobic sources of energy and a decrease in the threshold of anaerobic metabolism;
The amount of circulating blood decreases, i.e., more of it is deposited (stored in the internal organs);
Atrophies muscle layer blood vessels, their elasticity decreases;
Myocardial nutrition is deteriorating (looms ahead ischemic disease hearts - every tenth person dies from it);
The myocardium atrophies (why do you need a strong heart muscle if you don’t need to ensure high-intensity work?).
The cardiovascular system is detrained. Its adaptive capabilities are reduced. The likelihood of developing cardiovascular diseases increases.
A decrease in vascular tone as a result of the above reasons, as well as smoking and an increase in cholesterol levels, leads to arteriosclerosis (hardening of blood vessels), the elastic type vessels are most susceptible to it - the aorta, coronary, renal and cerebral arteries. The vascular reactivity of hardened arteries (their ability to contract and dilate in response to signals from the hypothalamus) is reduced. Forms on the walls of blood vessels atherosclerotic plaques. Peripheral vascular resistance increases. Fibrosis and hyaline degeneration develop in small vessels (capillaries), which leads to insufficient blood supply to the main organs, especially the myocardium of the heart.
Increased peripheral vascular resistance, as well as a vegetative shift towards sympathetic activity, become one of the causes of hypertension (an increase in pressure, mainly arterial). Due to a decrease in the elasticity of blood vessels and their expansion, the lower pressure decreases, which causes an increase in pulse pressure (the difference between the lower and upper pressure), which over time leads to heart overload.
Hardened arterial vessels become less elastic and more fragile, and begin to collapse; thrombi (blood clots) form at the site of ruptures. This leads to thromboembolism - the detachment of a clot and its movement in the bloodstream. Stopping somewhere in the arterial tree, it often causes serious complications by impeding the movement of blood. This often causes sudden death if a blood clot clogs a vessel in the lungs (pneumoembolism) or in the brain (cerebral vascular incident).
Heart attack, heart pain, spasms, arrhythmia and a number of other cardiac pathologies arise due to one mechanism - coronary vasospasm. At the moment of attack and pain, the cause is a potentially reversible nerve spasm coronary artery, which is based on atherosclerosis and ischemia (insufficient oxygen supply) of the myocardium.
Stroke, like cardiovascular disease, is a degenerative process associated with arteriosclerosis, the only difference is that the focus of degeneration (location of pathological changes) are delicate vessels that supply blood to the brain. Brain blood vessels are not spared from general arterial damage caused by arteriosclerosis, overexertion, etc.
Endocrine and digestive systems
Because endocrine system genetically programmed to ensure the functioning of the body, which produces enough muscle activity, then a lack of physical activity (physical inactivity) causes disruption of the endocrine glands.
As a result of deterioration in the trophism of the tissues of internal organs and endocrine glands, their functions deteriorate with a compensatory increase in their parts (death of groups of cells and hypertrophy of the remaining ones). This concerns thyroid gland, pancreas, adrenal glands. The blood supply to the stomach wall is disrupted, and intestinal motility worsens.
This creates conditions for the emergence of a number of diseases of the endocrine and digestive systems.
All endocrine glands are under the control of the hypothalamic-pituitary complex.
Shifts in some parts of this complex regulatory system gradually cause changes in other parts. For example, in men the level of testosterone production decreases with age, in women it increases.
The weight of the liver decreases.
Metabolic disease
As a result of decreased activity of the cardiovascular system, endocrine and autonomic dysfunctions, arising due to insufficient muscle activity, the intensity of oxidative processes in the tissues of internal organs (hypoxia) decreases, which leads to their degeneration and decreased performance.
There is a violation of lipid, carbohydrate, and subsequently vitamin metabolism.
It is known that the rate of aging processes after a person has reached full physical maturity is determined by the intensity of metabolism and the rate of cell proliferation (sequential changes in the structure of cells of different tissues during intrauterine development). N.I. Arinchin, the author of the tempo-cyclic hypothesis of aging, on the basis of comparative physiological studies, put forward ideas about the importance of the relationship between the processes of excitation and inhibition in the formation of different life spans of animals, about the optimal speeds for each species of cyclic processes occurring at all levels of the body’s vital activity.
Due to autonomic imbalance, which causes, among other things, hyperactivity of the hypothalamic-adrenal system, and a decrease in hypertensive kidney function and hypertrophy of the glomerular apparatus (caused by hypoxia of kidney tissue), sodium and calcium accumulate in the body, with a simultaneous loss of potassium, which is one of the main reasons promotion vascular resistance with all that it implies. And in general, electrolyte balance is the “holy of holies” of the body, and its violation indicates a very sad future.
As a result of a general decrease in the level of metabolism, a common picture is hyperfunction of the thyroid gland, the hormones of which stimulate many cellular processes, including those that do not require increased stimulation.
Regulatory shifts lead to the activation of genes that determine the formation of antibodies to free proteins in the body, and to damage by immune complexes to cells and tissues.
And finally, it’s no secret that a lack of physical activity leads to obesity, the development, significance and methods of overcoming which can be read in the article “Obesity.”
Musculoskeletal system
The musculoskeletal system also undergoes a number of changes:
The blood supply to the muscles deteriorates (including due to a decrease in the number of working capillaries);
Metabolism in the muscle decreases (the efficiency of transformation processes decreases, including the formation of ATP);
As a result, the synthesis of ATP, which is a direct source of energy not only in the muscle, but also in the cells of the whole body, is reduced;
The contractile properties of muscles deteriorate;
Muscle tone decreases;
Muscular strength, speed and endurance (especially static) decrease;
The proprioceptive sensitivity of muscles is impaired (the ability to supply the central nervous system with information about the current location of muscles in space);
There is a decrease in muscle mass and volume;
The excretion of calcium in the urine increases (this is one of the reasons for the decrease in bone strength);
Calcium-phosphorus metabolism in the bones is disrupted;
Osteoporosis, osteochondrosis, hernias, arthrosis, arthritis and other degenerative and inflammatory processes in bones and surrounding tissues;
Spinal deformity (with all the ensuing problems);
Decrease in body size with age.
Due to metabolic disorders and poor trophism of bone tissue, significant replacement of bone tissue with adipose tissue occurs. (Sometimes - up to 50% of the state in youth.) Erythropoiesis (blood formation) decreases and the leukocyte ratio changes. SOE (blood clotting) may increase, which promotes thrombus formation. This causes diseases such as anemia, leukemia, etc.
Here summary consequences of insufficient muscle load. Therefore, it is not surprising that hypokinesia and physical inactivity are considered risk factors for the development of diseases along with smoking and alcoholism.
It should be noted that lack of muscle activity is especially dangerous in childhood and school age. It leads to a slowdown in the formation of the body, negatively affects the development of the respiratory, cardiovascular, endocrine and other systems, resulting in insufficient development of the cerebral cortex. Attention, memory, thinking, character traits and social adaptation is formed with deviations, which creates a risk of developing psychopathologies.
There is also an increase in the incidence of colds and infectious diseases and the likelihood of them becoming chronic increases.
The influence of physical activity on the body
The importance of physical activity has been known since ancient times. That is why systems of physical improvement appeared and developed in various areas of the globe.
A special role is played by physical activity as a factor in the functional induction of the processes of synthesis of biochemical compounds and restoration cellular structures, and restoration of excess (accumulation of “free energy” in accordance with the energy rule of skeletal muscles of the negentropy theory of individual development by I.A. Arshavsky, 1982).
Various studies have confirmed the positive impact of physical education and health activities on the body: immunity is normalized, the risk of contracting colds, infectious diseases, and cardiovascular diseases is reduced, life expectancy increases, work productivity increases, and well-being improves.
With systematic physical activity of moderate intensity (65-75% of the maximum, with a heart rate of 140-160 – detailed methodology For calculation of load intensity, see the nearest materials on the site) the systems involved in the work, as well as the musculoskeletal system, are trained. Moreover, there is not only a specific effect (the work of actively participating systems improves), but also a non-specific one (improved health in general: the incidence of diseases decreases, recovery accelerates).
The functioning of the nervous system improves. Optimal tone of the central nervous system is maintained, coordination of movements is improved, and regulation of internal organs is improved. In the mental sphere, there is a decrease in anxiety, emotional stress, normalization of the psycho-emotional sphere, a decrease in aggressiveness, an increase in self-esteem and self-confidence.
The functioning of the cardiovascular system improves. Heart volume, systolic blood volume, cardiac output at rest and during exercise increase, heart rate at rest decreases, adequate vascular tone is maintained, blood supply to the myocardium improves, venous return is facilitated (due to more effective use“muscle” and “respiratory” pumps), the number of working capillaries increases, which contributes to increased nutrition and muscle recovery.
IN respiratory system the following changes occur: the depth of breathing increases, its frequency may decrease, blood supply to the lungs improves, gas exchange processes intensify in them, and tidal volume increases.
The following happens in the musculoskeletal system: the volume, strength and endurance of muscles increase, their contractility, oxidative capacity increases, as well as the ability to recover, the functioning of proprioceptors improves, and posture improves.
Volume of motor activity
It is clear that physical activity is necessary. However, there is a load limit, beyond which additional work is not only useless, but also harmful. With constant “excessive” load, a state of excessive training occurs, which can manifest itself in the following:
Sleep is disturbed
Painful sensations appear in the muscles
Heart rate increases
Emotional instability increases
Appetite worsens and body weight decreases
Periodically there are attacks of nausea
Increased likelihood of developing colds
Blood pressure increases
In addition, excessive loads lead to wear and tear. functional systems who are directly involved in ensuring work. In this case, negative cross-adaptation occurs - a violation of adaptive capabilities and systems not directly related to this type of load (decreased immunity, impaired intestinal motility, etc.).
High-intensity exercise can cause damage to heart structures and muscles. Prolonged exhausting static loads lead to a decrease in endurance, and dynamic loads lead to increased fatigue. Significant muscle hypertrophy can lead to a deterioration in the provision of their work from the circulatory system, as well as increased production of lactate (a product of oxygen-free, anaerobic oxidation of glycogen).
Excessive activity can lead to a shift in autonomic tone towards sympathetic activity, which causes hypertension and increases the risk of cardiovascular disease.
Therefore, it is important to find the optimal load level, which, when this state the body will give the maximum training effect.
Various textbooks and health magazines often provide average amounts of exercise, as well as training programs that must be followed to stay healthy and strong. As an example, below is a table indicating the required amount of physical activity depending on age.
Optimal volumes of physical activity (A.M. Alekseev, D.M. Dyakov)
Age Amount of physical activity (hours per week)
Preschoolers 21-28
Schoolboy 21-24
Students 10-14
Adults, manual workers
Adults, mental workers over 10, individually
Older people 14-21
However, the use of these average figures should be treated with caution. Obviously, the optimal volume of load depends not only on age, but also on the individual level of fitness, health and current psycho-emotional state.
The criteria for optimal load level and training regime can be selected as follows:
The appearance of “muscle joy” after training and its preservation between training sessions (special elation emotional condition, state of vivacity)
No muscle, joint, or tendon pain after or between workouts
Improved performance
Increased emotional stability
Improving memory and attention
No sleep problems
Improved appetite
Improved digestion
Improved stamina
Increased strength
No increase or significant decrease in heart rate and blood pressure at rest
Conclusions:
Physical activity directly affects the state of all body systems
An optimal level of physical activity is necessary to maintain health
During the training process, you need to focus on your well-being and measure some objective indicators of the body’s condition.
You can find out what kind of training load is necessary for a particular person (sufficient, but not excessive) in other articles on our site.
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The need for movement is one of the general biological needs of the body, which plays important role in his life activity and the formation of man at all stages of his evolutionary development. Development occurs in inextricable connection with active muscle activity.
Motor activity is one of the main factors that determine the level of metabolic processes in the body and the state of its skeletal, muscular and cardiovascular systems. It is closely related to three aspects of health: physical, mental and social and plays different roles throughout a person’s life. The body's need for physical activity is individual and depends on many physiological, socio-economic and cultural factors. The level of need for physical activity is largely determined by hereditary and genetic characteristics. For normal development and the functioning of the body to maintain health requires a certain level of physical activity. activity. This range has a minimum, optimal and maximum levels of physical activity.
Minimum level allows you to maintain normal functional state body. At optimal achieved the most high level functional capabilities and vital activity of the body; maximum limits separate excessive loads that can lead to overwork, sharp decline performance. This raises the question of habitual physical activity, which can be determined by the level and nature of energy consumption in the course of normal life activities. This motor activity is assessed according to two components, professional and non-professional.
Let's see what physical activity is modern man student age. It should be noted that there is a lack of movement, which causes a number of functional and (organic) changes, as well as painful symptoms, noted in almost all organs and systems of the body. This phenomenon is called “hypokinetic disease” or “hypokinesia”.
With a decrease in physical activity, muscles experience increasing atrophy with structural and functional changes leading to progressive muscle weakness. For example, due to weakening of the ligamentous and bone apparatus torso, lower limbs who cannot fully perform their function - maintaining the musculoskeletal system, posture disorders, deformation of the spine, chest, pelvis, etc. develop, which lead to a number of health problems, which leads to a decrease in performance.
