Long term effects of exercise regarding: size of heart (hypertrophy) and resting heart rate

Heart muscle increases in size and strength Cardiac output increases. Cardiac means relating to the heart so this is the amount of blood that the heart pumps out to the body Lower resting heart rate, quicker recovery from exercise Reduced risk of heart disease Increased number of capillaries in muscles Increased volume of blood and red blood cells

Hypertrophy Hypertrophy is a result of an increase in the volume of contractile proteins (Actin & Myosin) within the muscle cell so they can contract with greater force The muscle increases in size and bulk The number of muscle fibres stays the same In general males have a greater potential for increases in muscle bulk due to higher levels of the hormone testosterone

Resting Heart Rate Decrease in resting heart rate as the rigors of regular exercise require so much work from the cardiovascular system, inactive periods become even easier for the heart by comparison The heart eventually becomes more efficient, and no longer needs to beat as quickly to supply the body with blood during rest periods

How Exercise Promotes Lymphatic Drainage

How does exercise promote lymphatic drainage? Lymph is a thin, clear fluid that circulates throughout the body to remove wastes, bacteria, and other substances from tissues. Edema is the build-up of excess fluid. So lymphedema occurs when too much lymph collects in any area of the body. Lymphedema, which is a common condition in cancer treatment patients, can be reduced and improved with exercise. It occurs when lymph fluid builds up in certain areas of the body and causes swelling. Exercise is beneficial because the action helps push lymph through the lymph vessels for drainage.

WILL EXERCISE CURE LYMPHEDEMA? Once lymphedema has developed, it does not go away and therefore exercises cannot cure it. However when exercises are done as part of a complete decongestive therapy (CDT) program, they are extremely beneficial in maximizing the decongestion of a swollen limb. Studies have been conducted to determine how much exercises is beneficial and to identify which sports activities are safe to participate in. The news is good; however, there are precautions. Tissues affected by lymphedema do not always react to excessive stress immediately. Instead, this reaction may be delayed. For this reason, restarting a favourite sport should be undertaken with caution. Ideally, with guidance from a qualified trainer.

CANCER PATIENTS ALSO BENEFIT FROM EXERCISES In a study at the Abramson Cancer Centre of the University of Pennsylvania, Kathryn Schmitz, PhD, MPH, (an exercise physiologist) helped to determine the extent to which a slowly progressive program of strength-training exercises is safe for breast cancer survivors with or without symptoms of lymphedema. According to Dr. Schmitz, "This problem affects up to one-half of the nearly two million breast-cancer survivors alive in the U.S. today – which means that there may be as many as one million women suffer from some form of lymphedema... "Further, the psychological effects are enormous," "Indeed, many women have reported that they would rather have another mastectomy than lymphedema – because it's a painful, constant, and debilitating reminder of their breast cancer."

EXERCISE ADVICE Exercise is an essential component of lymphedema treatment because it is the movements of muscle and joint pumps increase the rate of lymph flow up to 15 times above the resting rate. Exercise is an essential part of the Complete Congestive Therapy (CDT) program that manages the swelling of lymphedema. This is because exercise helps drain to lymph out of the affected area and eventually into the bloodstream.

Exercise, does it work? More research is needed to determine whether weight- training and other forms of exercise help reduce the risk of lymphedema and flare-ups. We do know that exercise makes the muscles into a pump that can push lymph fluid where it needs to go. The lymphatic vessels lie between the muscle and the skin. With activity, the muscle contracts and relaxes against the skin. So by pump and release, the activity massages the lymph vessels and moves extra lymphatic fluid out of there.

What Areas of the body receive more/less blood and how this can happen

What areas of the body receive and loose blood during exercise? During exercise the body needs oxygen to break down fats and carbohydrates for energy Oxygen is taken to the muscles by re directing blood from resting organs like the abdomen and kidneys Blood is re-directed back to the active muscles

Vasoconstriction Sympathetic nervous system stimulates non-active vessels to narrow, effectively reducing blood flow to that area of the body Blood pressure rises and increases the flow of blood Reflexes quicken and muscles tense up, allowing the transfer of oxygen to be more efficient Also aids in the transportation of wastes e.g C02

Vasodilation Oxygen levels drop causing lactic acid and carbon dioxide to build, triggering a response known as vasodilation Blood vessels leading to the muscles dilate allowing better access to oxygen Blood pressure will then drop because of vasodilation Rise in body temperature during exercise causes the vessels to dilate and aids in removing excess heat

Benefits of exercise Exercise keeps blood vessels flexible Aids transfer of Oxygen and removal of Carbon Dioxide Lowers risks of excess cholesterol Lowers the risk of vascular disease

What happens to the heart rate during exercise and why it increases

The effects on heart rate during exercise Our body is an incredibly efficient machine that constantly adapts its outputs to match the requirements on its environment one of the main subsystems of the body readies itself to potentially fight for your life. One of the main subsystems of the body so affected is heart rate, and one of the main stipule affected heart rate is exercise.

Heart rate is nothing more than the number of times your heart beats per minute to successfully pump blood throughout the body. Your heart is a muscle as your bicep it can be trained to become stronger or it can be allowed to grow weak. Regular exercise is the best way to promote heart health as exercise focuses the heart to work harder than it normally would.

Heart rate increases when you exercise, if the person does increase their exercise and effort it will go even higher until you reach your maximum capacity. Body’s way of preparing for a stressful situation where its survival might come into question The quick responsiveness of your heart to exercise is due to the demand for oxygen in your muscles When you increase your muscle action, your heart beats faster and harder to send oxygen to your cells, ejecting greater volume of high environmental temp during exercise can increase your heart rate above normal levels because your heart has to send blood to your skin to cool you down while continuing to supply blood to working muscles

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