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= Lesson 17 - Exercise And Its Beneficial Role In Nutrition And Digestion =

= Lesson 17 - Exercise And Its Beneficial Role In Nutrition And Digestion =

17.1. The Philosophy Of Exercise

17.1. The Philosophy Of Exercise

17.2. Effects Of Exercise On The Bodily Systems 17.3. The Three Major Categories Of Exercise 17.4. Exercise And Nutrition

17.2. Effects Of Exercise On The Bodily Systems

 

17.3. The Three Major Categories Of Exercise

 

17.4. Exercise And Nutrition

17.5. Questions & Answers

17.5. Questions & Answers

Article #1: Staying In Shape For Life By Richard K. Schmidt

Article #1: Staying In Shape For Life By Richard K. Schmidt

17.1. The Philosophy Of Exercise

== The Philosophy Of Exercise ==

 

In order for health to be achieved and maintained, there must exist a proper balance be- tween rest and activity. As certainly as rest follows exertion, so too must activity follow repose. It is on our own two legs that progress, growth, and true health are achieved. If we rest too much and do not balance our rest with the proper amount of physical activity, we can never achieve and maintain our true health potential.

In order for health to be achieved and maintained, there must exist a proper balance be- tween rest and activity. As certainly as rest follows exertion, so too must activity follow repose. It is on our own two legs that progress, growth, and true health are achieved. If we rest too much and do not balance our rest with the proper amount of physical activity, we can never achieve and maintain our true health potential.

In order to insure a balanced program of physical conditioning, three types of ex- ercise must be utilized. These are contraction, stretching, and aerobic exercises. Each type is unique and provides benefits not offered by the other two. In proper combination, these three types of exercise will provide the essentials for developing a strong, healthy body.

In order to insure a balanced program of physical conditioning, three types of ex- ercise must be utilized. These are contraction, stretching, and aerobic exercises. Each type is unique and provides benefits not offered by the other two. In proper combination, these three types of exercise will provide the essentials for developing a strong, healthy body.

17.2. Effects Of Exercise On The Bodily Systems

== Effects Of Exercise On The Bodily Systems ==

 

 

 

Like most animals, man is endowed with the ability to move in relationship to what- ever situation arises, as well as the ability to move different body parts in relation to each other. As a result, we are capable of maintaining various postures and counterbalancing the effects of gravity. We are also capable of transferring mechanical energy to the outer world by doing work as well as by absorbing various mechanical effects. These skills are the result of the ability of the skeletal muscles to transform chemical energy into me- chanical energy during their contractions.

Like most animals, man is endowed with the ability to move in relationship to what- ever situation arises, as well as the ability to move different body parts in relation to each other. As a result, we are capable of maintaining various postures and counterbalancing the effects of gravity. We are also capable of transferring mechanical energy to the outer world by doing work as well as by absorbing various mechanical effects. These skills are the result of the ability of the skeletal muscles to transform chemical energy into me- chanical energy during their contractions.

In our society, as an individual becomes older, his or her level of physical activity dramatically decreases. As a result, the bony structure begins to demineralize, leading to a weakening of the entire structure. As the individual becomes weak and feeble, the bons may begin to spontaneously fracture. Had the individual maintained his or her ex- ercise program, he or she would not have become dependent upon others to provide the movements no longer available to him.

In our society, as an individual becomes older, his or her level of physical activity dramatically decreases. As a result, the bony structure begins to demineralize, leading to a weakening of the entire structure. As the individual becomes weak and feeble, the bons may begin to spontaneously fracture. Had the individual maintained his or her ex- ercise program, he or she would not have become dependent upon others to provide the movements no longer available to him.

17.2.2 The Respiratory System

=== The Respiratory System ===

 

The lungs can be expended and contracted by (1) downward and upward movement of the diaphragm to lengthen or shorten the chest cavity and by (2) elevation and depres- sion of the ribs to increase and decrease the diameter of the chest. Inspiration takes place when the diaphragm contracts, pulling the lower boundary of the lung cavity down- ward, increasing its longitudinal length. Expiration takes place automatically when the diaphragm relaxes, allowing the elastic recoil of the lungs to draw it back upward. Dur- ing normal inspiration, respiration takes place simply by contraction of the diaphragm. However, the mechanical means by which respiration takes place during exercise is a little more involved.

The lungs can be expended and contracted by (1) downward and upward movement of the diaphragm to lengthen or shorten the chest cavity and by (2) elevation and depres- sion of the ribs to increase and decrease the diameter of the chest. Inspiration takes place when the diaphragm contracts, pulling the lower boundary of the lung cavity down- ward, increasing its longitudinal length. Expiration takes place automatically when the diaphragm relaxes, allowing the elastic recoil of the lungs to draw it back upward. Dur- ing normal inspiration, respiration takes place simply by contraction of the diaphragm. However, the mechanical means by which respiration takes place during exercise is a little more involved.

During exercise, a greater demand is placed upon the mechanical structures of respi- ration. More muscles come into activity in order to increase the amount of oxygen now needed by the rest of the body. During inspiration, not only does the diaphragm contract, but muscles from the chest, neck and spine also contract and aid in the process. Expi- ration is no longer passive; it is aided by contractions from the abdominal muscles as well as from the lower rib muscles. From a mechanical point of view, if these various muscles are not strong and capable of functioning efficiently and effectively, the tissues of the body will not be supplied with sufficient amounts of oxygen during exercise.

During exercise, a greater demand is placed upon the mechanical structures of respi- ration. More muscles come into activity in order to increase the amount of oxygen now needed by the rest of the body. During inspiration, not only does the diaphragm contract, but muscles from the chest, neck and spine also contract and aid in the process. Expi- ration is no longer passive; it is aided by contractions from the abdominal muscles as well as from the lower rib muscles. From a mechanical point of view, if these various muscles are not strong and capable of functioning efficiently and effectively, the tissues of the body will not be supplied with sufficient amounts of oxygen during exercise.

17.2.2.2 Diffusing capacity of respiratory membrane

==== Diffusing capacity of respiratory membrane ====

 

During respiration, oxygen is taken into the lungs from the atmosphere. In the lungs oxygen is exchanged with CO2 (waste product from cell metabolism) from the blood- stream. The oxygen is carried to all the tissues in the body in order to nourish and pro- vide the necessary component for developing energy necessary for cell functioning. The overall ability of the lungs to exchange gases from the blood is expressed in terms of its diffusing capacity. In the average individual, the diffusing capacity for oxygen under resting conditions averages about 21 milliliters/minute. However, during strenuous ex- ercise, the diffusing capacity for oxygen increases to about 65 ml/minute, or three times the diffusing capacity under resting conditions. In order for this to happen, three bodily functions must take place:

During respiration, oxygen is taken into the lungs from the atmosphere. In the lungs oxygen is exchanged with CO2 (waste product from cell metabolism) from the blood- stream. The oxygen is carried to all the tissues in the body in order to nourish and pro- vide the necessary component for developing energy necessary for cell functioning. The overall ability of the lungs to exchange gases from the blood is expressed in terms of its diffusing capacity. In the average individual, the diffusing capacity for oxygen under resting conditions averages about 21 milliliters/minute. However, during strenuous ex- ercise, the diffusing capacity for oxygen increases to about 65 ml/minute, or three times the diffusing capacity under resting conditions. In order for this to happen, three bodily functions must take place:

# As we’ve already mentioned, the diffusing capacity for oxygen increases about three fold during exercise.

# As we’ve already mentioned, the diffusing capacity for oxygen increases about three fold during exercise.

# The blood stays in the lungs about three times as long as necessary for oxygenation. Therefore, even with the shortened time of exposure during exercise, the blood can still become fully oxygenated.  As you can see, with exercise, the lungs and their structural synergists become stronger, more resilient and much more efficient. More tissues in the body are oxygenat- ed while simultaneously more blood vessels and lung tissue are utilized. The lungs are interdependent upon all the other systems of the body. Only when all these systems are functioning smoothly and efficiently can we achieve the high levels of health and enjoy- ment that life has to offer.  17.2.3 Cardiovascular System  Perhaps the single most important factor that we must consider in relation to the car- diovascular system is “cardiac output.” Cardiac output is the quantity of blood pumped from the heart into the aorta each minute. Venous return is the quantity of blood flowing from the veins back to the heart each minute. Although blood can temporarily increase or decrease in central circulation, the total cardiac output must be equal to venous return. The average cardiac output for normal young males is about 5.6 liters/minute. When in- cluding all adults and females, the cardiac output is an average of approximately 10% less than that of the normal male. Since cardiac output changes with body size, the out- put is commonly stated in terms of the cardiac index. The cardiac index is determined by cardiac output per square meter of body surface area. The average cardiac index for adults is about 3.0 liters per minute per square meter.  When a person rises form a reclining to a standing position with the muscles becom- ing taut, as if preparing for exercise, the cardiac output rises 1-2 liters per minute. Car- diac output usually remains almost proportional to the metabolic body rate; the greater the degree of activity or the muscles and organs, the greater will be the cardiac output. Therefore, the work output during exercise increases in linear proportion to the cardiac output. In bouts of very intense exercise, the cardiac output can rise as high as 30-35 liter per minute in a well-trained athlete.  This is 5-6 times the normal value.  During heavy exercise, tissues can require as much as 20 times the normal amount of oxygen and other nutrients hat are transported via blood. Thus, transporting enough oxygen from the lungs to these tissues may demand a minimal increase in cardiac output of five to six times its normal value! Since this is far greater than the normal, instimulat- ed cardiac output of the heart, several factors which will insure this massive increase of cardiac output during this heavy exercise are called into play. They are as follows:

# The blood stays in the lungs about three times as long as necessary for oxygenation. Therefore, even with the shortened time of exposure during exercise, the blood can still become fully oxygenated.  As you can see, with exercise, the lungs and their structural synergists become stronger, more resilient and much more efficient. More tissues in the body are oxygenat- ed while simultaneously more blood vessels and lung tissue are utilized. The lungs are interdependent upon all the other systems of the body. Only when all these systems are functioning smoothly and efficiently can we achieve the high levels of health and enjoy- ment that life has to offer.   

# Before exercise begins, the autonomic nervous system is stimulated by the thought of exercise. This stimulation increases the permissive level of the heart pumping from 10-20 liters per minute, depending upon exertion caused by the exercise. Simultaneous- ly, extra quantities of blood are pushed from the periphery toward the heart by constrict- ing veins and increasing systemic filling pressure. These factors may increase cardiac output as much as 50% before exercise even begins!

# Before exercise begins, the autonomic nervous system is stimulated by the thought of exercise. This stimulation increases the permissive level of the heart pumping from 10-20 liters per minute, depending upon exertion caused by the exercise. Simultaneous- ly, extra quantities of blood are pushed from the periphery toward the heart by constrict- ing veins and increasing systemic filling pressure. These factors may increase cardiac output as much as 50% before exercise even begins!

# At the onset of exercise, the blood vessels of the muscles become dilated, due to the signals transmitted from the motor cortex to the sympathetic nervous system. This in- stantaneously increases the cardiac output. The by-product of this sympathetic activity increases heart activity, mean systemic pressure, and arterial pressure.

# At the onset of exercise, the blood vessels of the muscles become dilated, due to the signals transmitted from the motor cortex to the sympathetic nervous system. This in- stantaneously increases the cardiac output. The by-product of this sympathetic activity increases heart activity, mean systemic pressure, and arterial pressure.

# Thedirecteffectofincreasedmetabolisminthemusclescausesanincreaseduseofoxy- gen and other nutrients as well as the release of vasodilating substances. Thus, local va- sodilation and local blood flow increase tremendously.  In summary, an intricate setting of background conditions of the cardiovascular sys- tem insures the required blood flow to the muscles during heavy exercise. These condi- tions include increased activity of the heart muscle. The local vasodilation in the muscles occurs as a direct consequence of muscular activity and finally sets the level to which the cardiac output rises. Thus, it is mainly the muscles themselves that determine the amount of increase in cardiac output, up to the limit of the heart’s ability to respond.  The heart, like any other muscle, can be strengthened or weakened, depending upon the amount of activity or exercise it undergoes. According to Starling’s Law, the heart is an automatic pump that is capable of pumping far more than the normal value of 5 liters per minute of blood which returns from peripheral circulation. Thus, the primary factor that determines how much blood will be pumped by the heart is the amount of blood that flows into the heart from systemic circulation, which is greatly enhanced by physical exercise. After a certain point, averaging about 15 liters per minute, cardiac stimulation (such as the stimulation of exercise) is necessary for this increase in the permissive level to which the heart can pump. Exercise greatly increases the effectiveness by which the heart provides blood and thereby oxygen and other vital nutrients to all areas and tissues of the body.  In juxtaposition with this increase in cardiac efficiency, these vital blood pathways are cleaned out and overall circulation is enhanced. Like any muscle, when there is an increase in activity and usage, there is an increase in size or musculature enlargement. Heavy athletic training causes the heart to enlarge, sometimes as much as 50%. Coin- cident with this enlargement is an increase in the permissive pumping level of the heart that may be as great as 20 liters per minute (as opposed to the maximal normal level of 13-15 liters per minute). So, when exercise is integrated into each day of our lives, there is an overall long-term increase of effectiveness of the entire cardiovascular system.  In summary, exercise greatly increases the demand of blood flow to the muscles and tissues. To insure this required increase of blood flow, there must be an increase in arte- rial pressure and an overall, increase in the activity of the heart muscle. As a direct con- sequence of muscular activity, there is local vasodilation of the muscle tissue involved that sets the final level of the rise in cardiac output. This rise is vital in the insurance of muscular efficiency. The heart acts like any other muscle in that it can be strengthened and enlarged with heavy exercise or weakened by neglect. As Hygienic practitioners, it is important to realize the relevance of exercise in providing blood, oxygen and other vi- tal nutrients, to all areas of the body and enhancing overall cardiovascular efficiency in circulation. Only with maximal cardiovascular efficiency can we maintain our strength, endurance and clarity of mind.

# Thedirecteffectofincreasedmetabolisminthemusclescausesanincreaseduseofoxy- gen and other nutrients as well as the release of vasodilating substances. Thus, local va- sodilation and local blood flow increase tremendously.  In summary, an intricate setting of background conditions of the cardiovascular sys- tem insures the required blood flow to the muscles during heavy exercise. These condi- tions include increased activity of the heart muscle. The local vasodilation in the muscles occurs as a direct consequence of muscular activity and finally sets the level to which the cardiac output rises. Thus, it is mainly the muscles themselves that determine the amount of increase in cardiac output, up to the limit of the heart’s ability to respond.  The heart, like any other muscle, can be strengthened or weakened, depending upon the amount of activity or exercise it undergoes. According to Starling’s Law, the heart is an automatic pump that is capable of pumping far more than the normal value of 5 liters per minute of blood which returns from peripheral circulation. Thus, the primary factor that determines how much blood will be pumped by the heart is the amount of blood that flows into the heart from systemic circulation, which is greatly enhanced by physical exercise. After a certain point, averaging about 15 liters per minute, cardiac stimulation (such as the stimulation of exercise) is necessary for this increase in the permissive level to which the heart can pump. Exercise greatly increases the effectiveness by which the heart provides blood and thereby oxygen and other vital nutrients to all areas and tissues of the body.  In juxtaposition with this increase in cardiac efficiency, these vital blood pathways are cleaned out and overall circulation is enhanced. Like any muscle, when there is an increase in activity and usage, there is an increase in size or musculature enlargement. Heavy athletic training causes the heart to enlarge, sometimes as much as 50%. Coin- cident with this enlargement is an increase in the permissive pumping level of the heart that may be as great as 20 liters per minute (as opposed to the maximal normal level of 13-15 liters per minute). So, when exercise is integrated into each day of our lives, there is an overall long-term increase of effectiveness of the entire cardiovascular system.  In summary, exercise greatly increases the demand of blood flow to the muscles and tissues. To insure this required increase of blood flow, there must be an increase in arte- rial pressure and an overall, increase in the activity of the heart muscle. As a direct con- sequence of muscular activity, there is local vasodilation of the muscle tissue involved that sets the final level of the rise in cardiac output. This rise is vital in the insurance of muscular efficiency. The heart acts like any other muscle in that it can be strengthened and enlarged with heavy exercise or weakened by neglect. As Hygienic practitioners, it is important to realize the relevance of exercise in providing blood, oxygen and other vi- tal nutrients, to all areas of the body and enhancing overall cardiovascular efficiency in circulation. Only with maximal cardiovascular efficiency can we maintain our strength, endurance and clarity of mind.

17.2.4 Other Systems

=== Other Systems ===

 

Generally speaking, during heavy exercise there is a constriction of blood flow to certain organ systems that are not as immediately involved in the physiology of exer- cise as are the musculoskeletal, cardiovascular and respiratory systems. The organs of the gastrointestinal tract and the kidneys in particular are affected by the detour of blood flow and energy during exercise.

Generally speaking, during heavy exercise there is a constriction of blood flow to certain organ systems that are not as immediately involved in the physiology of exer- cise as are the musculoskeletal, cardiovascular and respiratory systems. The organs of the gastrointestinal tract and the kidneys in particular are affected by the detour of blood flow and energy during exercise.

17.2.4.1 Kidneys

==== Kidneys ====

 

Severe exercise appears to have at least two principal effects upon the kidneys: di- minished urine flow, and diminished renal (kidney) blood flow. When the blood volume becomes too great, the cardiac output and arterial pressure increase. This has a profound effect on the kidneys, causing loss of fluid from the body and blood volume to return to normal. Conversely, if blood volume falls below normal with a decrease in cardiac output and arterial pressure, the kidneys retain fluid and the progressive accumulation of fluid intake rebuilds up to the normal blood volume. During severe exercise, the rise in body temperature causes increased sweat and respiratory loss of water, which intensify kidney changes. The sweat excreted during heavy exercise contains 300-600 mg. of urea per liter (a concentrated waste product that is diluted by the kidneys to prevent poisoning of the system), thus to a considerable extent compensating for the decrease of excretion of urea through the kidneys during exercise.

Severe exercise appears to have at least two principal effects upon the kidneys: di- minished urine flow, and diminished renal (kidney) blood flow. When the blood volume becomes too great, the cardiac output and arterial pressure increase. This has a profound effect on the kidneys, causing loss of fluid from the body and blood volume to return to normal. Conversely, if blood volume falls below normal with a decrease in cardiac output and arterial pressure, the kidneys retain fluid and the progressive accumulation of fluid intake rebuilds up to the normal blood volume. During severe exercise, the rise in body temperature causes increased sweat and respiratory loss of water, which intensify kidney changes. The sweat excreted during heavy exercise contains 300-600 mg. of urea per liter (a concentrated waste product that is diluted by the kidneys to prevent poisoning of the system), thus to a considerable extent compensating for the decrease of excretion of urea through the kidneys during exercise.

This drop in renal blood flow can be explained by the diversion of blood to the work- ing muscles and the brain. Recovery of renal plasma flow is considerably slower than is the recovery of pulse rate or blood pressure (Chapman et al. 1948). The resting kidney has a large inbuilt safety margin so that the renal blood flow can be drastically altered without significantly altering the functioning of kidney filtering.

This drop in renal blood flow can be explained by the diversion of blood to the work- ing muscles and the brain. Recovery of renal plasma flow is considerably slower than is the recovery of pulse rate or blood pressure (Chapman et al. 1948). The resting kidney has a large inbuilt safety margin so that the renal blood flow can be drastically altered without significantly altering the functioning of kidney filtering.

17.2.4.2 Gastrointestinal Tract

==== Gastrointestinal Tract ====

 

It appears that strenuous exercise inhibits both secretory and motor functions of the stomach. Studies done by Campbell, 1928 came to an early conclusion that exercise of moderate intensity (such as running 1-2 miles slowly) inhibited both secretion of gastric juice and the rate of gastric emptying of its contents. Lighter exercise (such as walking) did not change the rate of gastric excretion and actually appeared to enhance the rate of emptying into the stomach. The amount of exercise required to inhibit gastric function varied with the physical fitness of the individual. To generalize their findings, “exercise which produced no discomfort helped digestion, and exercise which produced discom- fort delayed it.” These observations were extended later in the century, concluding that all types of exercise after a meal prolonged the final emptying time of the stomach more than the same activity preceding the meal. When flouroscopically examined immediate- ly after exertion, the stomach appeared either totally inactive or had only feeble peri- staltic movements. Recovery, however, was prompt and emptying was greatly accelerat- ed during the second hour after exercise.

It appears that strenuous exercise inhibits both secretory and motor functions of the stomach. Studies done by Campbell, 1928 came to an early conclusion that exercise of moderate intensity (such as running 1-2 miles slowly) inhibited both secretion of gastric juice and the rate of gastric emptying of its contents. Lighter exercise (such as walking) did not change the rate of gastric excretion and actually appeared to enhance the rate of emptying into the stomach. The amount of exercise required to inhibit gastric function varied with the physical fitness of the individual. To generalize their findings, “exercise which produced no discomfort helped digestion, and exercise which produced discom- fort delayed it.” These observations were extended later in the century, concluding that all types of exercise after a meal prolonged the final emptying time of the stomach more than the same activity preceding the meal. When flouroscopically examined immediate- ly after exertion, the stomach appeared either totally inactive or had only feeble peri- staltic movements. Recovery, however, was prompt and emptying was greatly accelerat- ed during the second hour after exercise.

It also appears that strenuous exercise inhibits both secretory and motor functions of the stomach, although the amount of exercise required to inhibit gastric function is de- pendent upon the physical fitness of the individual. Though exercise tends to temporarily inactivate stomach function during exertion, there is a prompt recovery and acceleration of function in the post exercise hour.

It also appears that strenuous exercise inhibits both secretory and motor functions of the stomach, although the amount of exercise required to inhibit gastric function is de- pendent upon the physical fitness of the individual. Though exercise tends to temporarily inactivate stomach function during exertion, there is a prompt recovery and acceleration of function in the post exercise hour.

17.3. The Three Major Categories Of Exercise

== The Three Major Categories Of Exercise ==

 

17.3.1 Contraction Exercises

17.3.1 Contraction Exercises

17.3.2 Stretching

17.3.2 Stretching

17.3.3 Flexibility 17.3.4 Aerobic Exercise

17.3.3 Flexibility  

17.3.1 Contraction Exercises

17.3.4 Aerobic Exercise

Unlike the aerobic and stretching exercises, when we talk about contraction exercis- es we are considering primarily the development of muscular strength and endurance. Muscular strength refers to the amount of force that one can generate in an isolated movement of a single muscle or group of muscles. The greater the muscular strength of an individual, the greater the amount of force he or she will be able to generate. Muscular endurance refers to the amount of time an individual can perform a particular contrac- tion of force, i.e., how many sit ups, push ups, curls, etc. Muscular endurance involves a specific muscle or group of muscles, unlike cardiorespiratory endurance, which in- volves the total body.

Unlike the aerobic and stretching exercises, when we talk about contraction exercis- es we are considering primarily the development of muscular strength and endurance. Muscular strength refers to the amount of force that one can generate in an isolated movement of a single muscle or group of muscles. The greater the muscular strength of an individual, the greater the amount of force he or she will be able to generate. Muscular endurance refers to the amount of time an individual can perform a particular contrac- tion of force, i.e., how many sit ups, push ups, curls, etc. Muscular endurance involves a specific muscle or group of muscles, unlike cardiorespiratory endurance, which in- volves the total body.

# Both muscular endurance and recovery from muscular fatigue is faster in muscles that have been trained isotonically.

# Both muscular endurance and recovery from muscular fatigue is faster in muscles that have been trained isotonically.

# Isometric procedures develop strength only in limited portions of the total range of motion, whereas isotonic procedures produce a more uniform development in muscle strength.

# Isometric procedures develop strength only in limited portions of the total range of motion, whereas isotonic procedures produce a more uniform development in muscle strength.

# Isometricproceduresinvolvenojointmovementsandcanbesafelyandeffectivelyused during the period of recovery from injury in order to prevent substantial loss of muscle size and function.  As mentioned earlier, research on isokinetic training is limited. However, a major ad- vantage to this form of training over the other two forms is in the area of rehabilitation. Isokinetic exercise allows the muscle to exercise through a full range of motion with varying degrees of resistance. The resistance will depend on the strength of the the mus- cle at different angles in the range of motion. Although more research needs to be un- dertaken, isokinetic procedures appear to be just as effective as either isotonic or isomet- ric—perhaps even moreso.  As Hygienic practitioners you should keep in mind that while contraction exercises are extremely beneficial in muscle strength and endurance, these procedures do very lit- tle for the development of the rest of the systems in the body. In fact, without balancing the contraction exercises with aerobics and stretching, these procedures could even be harmful. Keep in mind strong muscles and a weak heart do not make for a good combi- nation. Develop exercise programs that utilize contraction training one day, aerobics and stretching the next. In this way you will be utilizing different areas daily while allowing other areas a chance to recover. 17.3.2 Stretching Along with the other two categories of exercise, stretching is of crucial importance. Regardless of how superb and strong a physique may appear, without proper extension and stretching of the muscle groups, there will be an imbalance of posture. Additionally, there may be a muscle-bound disequilibrium which could deter the overall well-being and mental poise of the individual.  Stretching should be done in a slow, static manner. The body itself provides neces- sary weights and counterweights through a variety of balanced static postures. Stretching postures must maintain proper vertebral extension. If done correctly, stretching brings steadiness, health and lightness to the limbs. A thorough stretching program exercises every muscle, nerve and gland in the body. It secures a fine physique which is strong and elastic without being muscle-bound. In turn, stretching postures reduce mental and phys- ical fatigue and soothe the nerves. Only when the body is fit and flexible can it serve as a vehicle of mental poise. Physical abuse and bodily disuse result in atrophy and dysfunc- tion of the delicate mind-body interactions that lend us the ability to live and function in a constant state of total well-being. 17.3.3 Flexibility  Flexibility can be defined as the range of possible movement without a joint or a sequence of joints. A study (Kras, H.1972) done on several hundred adults who had complaints of chronic lower back problems revealed that approximately 80% had severe muscle weakness and joint inflexibility diagnosed as the cause, while only 20% had a specific anatomical disease or lesion as the cause. Thus, there is an obvious tendency in our society to neglect the body through lack of physical exertion including stretching and flexibility exercise.  Following is a summary of some recent research done on flexibility and exercise. (H.H. Clarke, 1975-76). There is little agreement among researchers with regard to the definition and limitations of “normal” flexibility. Flexibility is highly specific and varies

# Isometricproceduresinvolvenojointmovementsandcanbesafelyandeffectivelyused during the period of recovery from injury in order to prevent substantial loss of muscle size and function.  As mentioned earlier, research on isokinetic training is limited. However, a major ad- vantage to this form of training over the other two forms is in the area of rehabilitation. Isokinetic exercise allows the muscle to exercise through a full range of motion with varying degrees of resistance. The resistance will depend on the strength of the the mus- cle at different angles in the range of motion. Although more research needs to be un- dertaken, isokinetic procedures appear to be just as effective as either isotonic or isomet- ric—perhaps even moreso.  As Hygienic practitioners you should keep in mind that while contraction exercises are extremely beneficial in muscle strength and endurance, these procedures do very lit- tle for the development of the rest of the systems in the body. In fact, without balancing the contraction exercises with aerobics and stretching, these procedures could even be harmful. Keep in mind strong muscles and a weak heart do not make for a good combi- nation. Develop exercise programs that utilize contraction training one day, aerobics and stretching the next. In this way you will be utilizing different areas daily while allowing other areas a chance to recover.

 

=== Stretching ===

Along with the other two categories of exercise, stretching is of crucial importance. Regardless of how superb and strong a physique may appear, without proper extension and stretching of the muscle groups, there will be an imbalance of posture. Additionally, there may be a muscle-bound disequilibrium which could deter the overall well-being and mental poise of the individual.  Stretching should be done in a slow, static manner. The body itself provides neces- sary weights and counterweights through a variety of balanced static postures. Stretching postures must maintain proper vertebral extension. If done correctly, stretching brings steadiness, health and lightness to the limbs. A thorough stretching program exercises every muscle, nerve and gland in the body. It secures a fine physique which is strong and elastic without being muscle-bound. In turn, stretching postures reduce mental and phys- ical fatigue and soothe the nerves. Only when the body is fit and flexible can it serve as a vehicle of mental poise. Physical abuse and bodily disuse result in atrophy and dysfunc- tion of the delicate mind-body interactions that lend us the ability to live and function in a constant state of total well-being.

 

=== Flexibility  ===

Flexibility can be defined as the range of possible movement without a joint or a sequence of joints. A study (Kras, H.1972) done on several hundred adults who had complaints of chronic lower back problems revealed that approximately 80% had severe muscle weakness and joint inflexibility diagnosed as the cause, while only 20% had a specific anatomical disease or lesion as the cause. Thus, there is an obvious tendency in our society to neglect the body through lack of physical exertion including stretching and flexibility exercise.  Following is a summary of some recent research done on flexibility and exercise. (H.H. Clarke, 1975-76). There is little agreement among researchers with regard to the definition and limitations of “normal” flexibility. Flexibility is highly specific and varies

for each joint or joint group. Thus, the flexibility of certain joints cannot be used to gen- eralize the flexibility of other areas of the body. Although specific data is not available, there is a relationship between flexibility measures and differences in sex and age. Al- though flexibility can be increased with persistent exercise, the magnitude of increase is a very individual matter and is dependent upon the specific types and forms of activity. The connective tissues primarily responsible for resistance to movement include mus- cle, ligaments, joint capsules, and tendons. (These terms are sufficiently defined in the definition section.)

for each joint or joint group. Thus, the flexibility of certain joints cannot be used to gen- eralize the flexibility of other areas of the body. Although specific data is not available, there is a relationship between flexibility measures and differences in sex and age. Al- though flexibility can be increased with persistent exercise, the magnitude of increase is a very individual matter and is dependent upon the specific types and forms of activity. The connective tissues primarily responsible for resistance to movement include mus- cle, ligaments, joint capsules, and tendons. (These terms are sufficiently defined in the definition section.)

ever, many people are caught in the laziness of today’s society and do not use but rather abuse their potentials of strength, endurance, aerobics and range of motion. The high quality of life that is available to all of us thereby is reduced to laziness. Through exer- cise and the other requirements of Hygienic living we gain our health. Health is not a commodity which can be purchased with money. Instead it is an asset to be gained by hard work and proper living practices.

ever, many people are caught in the laziness of today’s society and do not use but rather abuse their potentials of strength, endurance, aerobics and range of motion. The high quality of life that is available to all of us thereby is reduced to laziness. Through exer- cise and the other requirements of Hygienic living we gain our health. Health is not a commodity which can be purchased with money. Instead it is an asset to be gained by hard work and proper living practices.

17.3.4 Aerobic Exercise

=== Aerobic Exercise ===

 

A wild cat, such as a tiger, lion, cougar or panther, stretches, runs, leaps, etc. every day. It is trim and vital and has an incredible endurance level. Place this animal in a zoo and, though its stretching continues, its physique “goes to pot” and the cat becomes lazy. Why? Its aerobic exercise has ceased.

A wild cat, such as a tiger, lion, cougar or panther, stretches, runs, leaps, etc. every day. It is trim and vital and has an incredible endurance level. Place this animal in a zoo and, though its stretching continues, its physique “goes to pot” and the cat becomes lazy. Why? Its aerobic exercise has ceased.

Aerobics is not a total physical fitness program. It must be integrated into a consis- tent exercise program which also includes stretching and contractile, strength building exercise. Though these three categories of exercise often overlap, all three (aerobics, stretching, contractions) are necessary for maximum health and joyful living.

Aerobics is not a total physical fitness program. It must be integrated into a consis- tent exercise program which also includes stretching and contractile, strength building exercise. Though these three categories of exercise often overlap, all three (aerobics, stretching, contractions) are necessary for maximum health and joyful living.

17.4. Exercise And Nutrition

== Exercise And Nutrition ==

 

Some of the first accounts of athletics and nutrition go back to the early Olympic Games in Greece. It was indicated (Harris, H.S., 1966) that there was a considerable insistence by Greek doctors on the importance of the diet that led to a keen interest in the diet of their athletes. Very little meat was originally consumed in Greece. The diet consist- ed of whole grains such as barley or wheat, eaten in cereal or bread form, and a vari- ety of vegetables, such as onions, carrots, cucumbers, marrows, beans and various green leafy vegetables. Fruit was abundant, especially grapes and figs, apples, pears and nuts. The pomegranate was a prize. Although the Greeks did consume large amounts of goat milk products, adequate nutritional requirements were contained within the former food groups.

Some of the first accounts of athletics and nutrition go back to the early Olympic Games in Greece. It was indicated (Harris, H.S., 1966) that there was a considerable insistence by Greek doctors on the importance of the diet that led to a keen interest in the diet of their athletes. Very little meat was originally consumed in Greece. The diet consist- ed of whole grains such as barley or wheat, eaten in cereal or bread form, and a vari- ety of vegetables, such as onions, carrots, cucumbers, marrows, beans and various green leafy vegetables. Fruit was abundant, especially grapes and figs, apples, pears and nuts. The pomegranate was a prize. Although the Greeks did consume large amounts of goat milk products, adequate nutritional requirements were contained within the former food groups.

As mentioned earlier, we find that in many societies there is too much emphasis on caloric intake, with little regard to quality and composition of diet. We must consider that some foods convert into calories at a higher rate than others. For instance, simple sug- ars contained in fruits convert to calories more readily and thus caloric discharge ceases much sooner, than do more complex sugars contained in many vegetables and legumes, which are more slowly converted and burned into calories. Meat and dairy products are even more slowly broken down and converted, and cause a lot of wear and tear on the digestive organs. In this respect, a diet centered around fresh fruits, vegetables and a small amount of nuts and seeds is far superior to a diet centered around meat and dairy products.

As mentioned earlier, we find that in many societies there is too much emphasis on caloric intake, with little regard to quality and composition of diet. We must consider that some foods convert into calories at a higher rate than others. For instance, simple sug- ars contained in fruits convert to calories more readily and thus caloric discharge ceases much sooner, than do more complex sugars contained in many vegetables and legumes, which are more slowly converted and burned into calories. Meat and dairy products are even more slowly broken down and converted, and cause a lot of wear and tear on the digestive organs. In this respect, a diet centered around fresh fruits, vegetables and a small amount of nuts and seeds is far superior to a diet centered around meat and dairy products.

17.5. Questions & Answers

== Questions & Answers ==

 

'''Why is it necessary for me to integrate all 3 of the major categories of exercise into my exercise program?'''

Why is it necessary for me to integrate all 3 of the major categories of exercise into my exercise program?

Certain exercises, such as weight lifting only done on the upper body, or run- ning, develop a few individual muscle groups. The causes an imbalance with the other muscle groups that are not simultaneously developed. For example, weight lifters often become muscle-bound because of their excessive contraction exercis- es (building strength and endurance) that leave no room for flexion and extension of those tightened muscles. One of my patients actually had broken blood vessels (bruises) on the surface of the skin from being so muscle-bound that it infringed on the circulation. We have found that integrating the proper combination of contrac- tion, stretching and aerobic exercise into daily life and being consistent with it will provide the necessary strength, flexibility and endurance in the muscular system, maintaining an optimal level of functioning so that it may harmonize with the other systems of the body.

Certain exercises, such as weight lifting only done on the upper body, or running, develop a few individual muscle groups. The causes an imbalance with the other muscle groups that are not simultaneously developed. For example, weight lifters often become muscle-bound because of their excessive contraction exercises (building strength and endurance) that leave no room for flexion and extension of those tightened muscles. One of my patients actually had broken blood vessels (bruises) on the surface of the skin from being so muscle-bound that it infringed on the circulation. We have found that integrating the proper combination of contraction, stretching and aerobic exercise into daily life and being consistent with it will provide the necessary strength, flexibility and endurance in the muscular system, maintaining an optimal level of functioning so that it may harmonize with the other systems of the body.

Why are people so obsessed with caloric intake, rather than the quality of the food they eat?

'''Why are people so obsessed with caloric intake, rather than the quality of the food they eat?'''

In today’s society there are many fads and fad diets that insinuate that the only relevant factor in weight loss is caloric consumption. With this assumption, many people feed their dieting bodies a set number of calories, but calories consisting of highly refined foods and often non-nutritional substances. Their bodies are forced to feed off of this refined food, but the energy derived from a low nutrition diet is less efficient. It seems logical that the quality of food is directly related to the qual- ity of activity. Note that these effects are long term (over a long period of time) and

In today’s society there are many fads and fad diets that insinuate that the only relevant factor in weight loss is caloric consumption. With this assumption, many people feed their dieting bodies a set number of calories, but calories consisting of highly refined foods and often non-nutritional substances. Their bodies are forced to feed off of this refined food, but the energy derived from a low nutrition diet is less efficient. It seems logical that the quality of food is directly related to the qual- ity of activity. Note that these effects are long term (over a long period of time) and

that one wholesome pre-exercise meal is likely to have little immediate effect on the quality of exercise. It seems, however, that people are realizing more and more the superficiality of caloric consumption exclusively and the great importance of the quality and composition of food consumed.

that one wholesome pre-exercise meal is likely to have little immediate effect on the quality of exercise. It seems, however, that people are realizing more and more the superficiality of caloric consumption exclusively and the great importance of the quality and composition of food consumed.

Article #1: Staying In Shape For Life By Richard K. Schmidt

== Article #1: Staying In Shape For Life By Richard K. Schmidt ==

 

Choosing The Proper Time For Exercise

Choosing The Proper Time For Exercise

Anyone can win out in his motivation struggle with his own personalized exercise program. However, in designing such a program, the person must focus on three main areas: He must: 1) choose a suitable time of day to work out; 2) choose the proper ex- ercises for his program; and 3) focus on building the program into his bodily system. These are the three keys to consistency in the Exercise Reform.

Anyone can win out in his motivation struggle with his own personalized exercise program. However, in designing such a program, the person must focus on three main areas: He must: 1) choose a suitable time of day to work out; 2) choose the proper ex- ercises for his program; and 3) focus on building the program into his bodily system. These are the three keys to consistency in the Exercise Reform.

Choosing The Proper Time For Exercise

=== Choosing The Proper Time For Exercise ===

 

As we consider the first of these keys, we are trying to choose the best time of day to work out. In doing so, we must focus on the most important thing: We must choose a time of day when we cannot be disturbed or interrupted by anyone or anything. This must be our time, a sacred, inviolable time that we devote entirely to ourselves.

As we consider the first of these keys, we are trying to choose the best time of day to work out. In doing so, we must focus on the most important thing: We must choose a time of day when we cannot be disturbed or interrupted by anyone or anything. This must be our time, a sacred, inviolable time that we devote entirely to ourselves.

Once you overcome the obstacle of getting up an hour early, you too will find the early a.m. is not only the most enjoyable time of the day to work out, but the most ideal, all things considered. It’s the only time of day when no one can disturb or interrupt you: They are still in bed. And once you have established this “sacred” time of day, you have taken the first big step toward consistency in your Exercise Reform.

Once you overcome the obstacle of getting up an hour early, you too will find the early a.m. is not only the most enjoyable time of the day to work out, but the most ideal, all things considered. It’s the only time of day when no one can disturb or interrupt you: They are still in bed. And once you have established this “sacred” time of day, you have taken the first big step toward consistency in your Exercise Reform.

The Exercise Routine

=== The Exercise Routine ===

 

Once our time of day is settled, we must then focus on the next of the keys—the routine itself—what kind of exercises we’ll be doing. We are looking for a few good ex- ercises for our ideal routine. Our most important consideration here is to select exercises

Once our time of day is settled, we must then focus on the next of the keys—the routine itself—what kind of exercises we’ll be doing. We are looking for a few good ex- ercises for our ideal routine. Our most important consideration here is to select exercises

Among feeble children, particularly, I have found exercise to be of greatest impor- tance in building vigor and promoting growth and development. Those with weak diges- tion can derive much benefit from engaging in vigorous physical workouts. The role of exercise in promoting recovery in tuberculosis, and other respiratory problems, is well known. Exercise strengthens not only our muscles, but our entire organism, including our minds. It is possible that exercise has a more profound effect upon the organism than any other single Hygienic factor.

Among feeble children, particularly, I have found exercise to be of greatest impor- tance in building vigor and promoting growth and development. Those with weak diges- tion can derive much benefit from engaging in vigorous physical workouts. The role of exercise in promoting recovery in tuberculosis, and other respiratory problems, is well known. Exercise strengthens not only our muscles, but our entire organism, including our minds. It is possible that exercise has a more profound effect upon the organism than any other single Hygienic factor.