Kasarat na dav. Or P. T. Dav
Kasarat na dav. Or P. T. Dav
Exercise: All-out exertion for healthy living and speedy recovery after illness. The extra work that the body organs and muscles have to do through exercise increases their capacity. Regular exercise strengthens the heart muscle and skeletal muscles, increases blood circulation, increases respiration and increases the storage of glycogen, ATP and creatine in the body's cells. Due to this, the capacity to work increases.
Humans can take in a maximum of 4 liters of oxygen in a minute. During overexertion the oxygen requirement increases and hence anaerobic condition arises. 3 to 4 mg per second from glycogen combustion in overexerted tissue in the absence of oxygen. As much lactic acid is formed. A normal human cannot digest more than 100 grams of lactic acid produced in this way. Oxygen is required to reduce its amount by catabolism. The amount of oxygen required for that is called oxygen debt. An exerciser can carry up to 15 liters of oxygen-debt.
The guidelines for maximum physical capacity are set by the Commonwealth Council for National Fitness. According to his instructions, any man or woman should exercise in stages to attain satisfactory health and performance. In the beginning it is important to see that exercise is not overdone. Fatigue felt in the beginning decreases as one gets used to it. In the beginning, less strenuous and easy exercises are done. Regularity in exercise is essential. A person who exercises becomes healthy, beautiful, fit and efficient. It uses the excess energy (calories) in the body. Exercise strengthens muscles. Exercise is done individually or in groups.
Exercise is used to prevent heart disease, treat paralysis, treat sprained joints after a fracture, reduce back pain and relieve stress. Exercise is of many types; Like, walking, running, jumping, swimming, dancing, cycling, playing various outdoor sports, participating in competitive sports, gardening, sitting etc. Most of the exercises involve muscle contractions. In many asanas done in Bhiranga Yoga, the muscles are stretched and relaxed.
Figure 1 : Percentage changes in various body parameters after 2 minutes of anaerobic or static exercise and 20 minutes of aerobic or dynamic exercise. (1) increase in oxygen consumption, (2) increase in heart rate, (3) increase in upper blood pressure, (4) change in mean blood pressure, (5) change in lower blood pressure, (6) change in peripheral vascular resistance.
Muscle contractions are of two types – (1) isometric and (2) isotonic. When a limb or appendage is bent from a bony joint by muscle-contraction, the length of the muscle decreases but its muscle tone remains the same. It is called isotonic contraction. Running, jumping, swimming, dancing, lifting weights from one place to another, etc., are exercises done through these types of muscle contractions. When the limb or appendage does not move during muscle-contraction but maintains the original position by applying a constant force, the tone of the muscle increases, but its length does not decrease. This is called symmetric contraction; E.g., pushing a wall, lifting weights etc. Exercises that involve movement in uniform contractions are called dynamic exercises, and because oxygen is used a lot at that time, they are also called vigorous exercises (aerobics). During dynamic or vigorous exercise, the body consumes much more oxygen, heart rate increases, peripheral vascular resistance decreases, but there is no change in mean blood pressure. Therefore, this type of exercise does not dangerously increase the heart's function. So they are considered safe exercises. Symmetrical contraction exercises are called static exercises as they do not involve movement. Also called Ajaraka exercises as they are done in Ajaraka position.
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