Long term effects of Long term effects of training/exercisetraining/exercise

Circulatorysystem

muscles

‘Feel good’Rate of

recovery

Body composition

Breathing

Heart

Long termeffects of training/exercise

HEARTHEARTLarger, stronger heart chambersLarger, stronger heart chambers

Stronger heart beat – more efficient Stronger heart beat – more efficient circulationcirculation

Lower resting heart rate – greater capacity Lower resting heart rate – greater capacity for workfor work

Stroke volume – can be double that of an Stroke volume – can be double that of an untrained athleteuntrained athlete

Cardiac output – larger stroke volume Cardiac output – larger stroke volume increases the blood processed per minuteincreases the blood processed per minute

A healthy heart is so strong that it is A healthy heart is so strong that it is almost never a cause of tiredness almost never a cause of tiredness during exercise. during exercise. Tiredness during exercise comes from Tiredness during exercise comes from your muscles. They run out of fuel or your muscles. They run out of fuel or out of oxygen. Skeletal muscles use out of oxygen. Skeletal muscles use both fat and sugar for energy. both fat and sugar for energy. When your muscles run out of their When your muscles run out of their stored sugar supply, called glycogen, stored sugar supply, called glycogen, they cannot contract and function they cannot contract and function adequately. You feel tired, your adequately. You feel tired, your muscles hurt and you have difficulty muscles hurt and you have difficulty coordinating them. coordinating them. On the other hand, your heart muscle On the other hand, your heart muscle gets energy directly from fat and sugar gets energy directly from fat and sugar in your blood and even from a in your blood and even from a breakdown product of metabolism breakdown product of metabolism called lactic acid. It is virtually called lactic acid. It is virtually impossible for the heart muscle to run impossible for the heart muscle to run out of fuel unless you are starving to out of fuel unless you are starving to death.death.

BREATHINGBREATHINGLung capacity increasedLung capacity increasedIncreased number of alveoli in lungsIncreased number of alveoli in lungsThis allows a greater volume of air to pass into This allows a greater volume of air to pass into blood stream blood stream We can therefore maintain higher levels of We can therefore maintain higher levels of activity for longer and are less likely to become activity for longer and are less likely to become breathless when performing normal daily tasksbreathless when performing normal daily tasksGaseous exchange is improved so that CO2 and Gaseous exchange is improved so that CO2 and other waste products are removed more other waste products are removed more efficiently.efficiently.This also improves our anaerobic capacityThis also improves our anaerobic capacity

BODY COMPOSITIONBODY COMPOSITION

Bones become stronger due to Bones become stronger due to increased calcium productionincreased calcium production

Muscles and their tendons become Muscles and their tendons become stronger & more elasticstronger & more elastic

With aerobic exercise body uses fat With aerobic exercise body uses fat more efficiently as fuel instead of more efficiently as fuel instead of carbohydrate (leads to loss of carbohydrate (leads to loss of bodyweight)bodyweight)

RATE OF RECOVERYRATE OF RECOVERY

Faster repayment of o2 debt and Faster repayment of o2 debt and removal of lactic acidremoval of lactic acid

Recovery rate accelerated allowing Recovery rate accelerated allowing us to cope with increased physical us to cope with increased physical demandsdemands

This capacity grows (adaptability & This capacity grows (adaptability & progression) with trainingprogression) with training

CIRCULATORY SYSTEMCIRCULATORY SYSTEMArteries become larger and more elasticArteries become larger and more elastic

Blood pressure reducedBlood pressure reduced

More red blood cells produce more More red blood cells produce more haemoglobinhaemoglobin

Lower levels of fat in the blood as the body Lower levels of fat in the blood as the body has learned to utilise it as fuelhas learned to utilise it as fuel

Increased capacity to process lactic acid Increased capacity to process lactic acid during exerciseduring exercise

MUSCLESMUSCLESBecome larger (hypertrophy)Become larger (hypertrophy)Growth governed by type of activity (heavy Growth governed by type of activity (heavy weights = muscle size, lighter weights = muscle weights = muscle size, lighter weights = muscle endurance)endurance)Fast twitch muscle fibres increase in size with Fast twitch muscle fibres increase in size with speed workspeed workIncreased network of blood vessels improves the Increased network of blood vessels improves the supply of blood to the muscles (vascularisation)supply of blood to the muscles (vascularisation)Muscle cells store larger amounts of energyMuscle cells store larger amounts of energyTendons and ligaments become stronger and Tendons and ligaments become stronger and more flexiblemore flexible

‘‘FEEL GOOD’FEEL GOOD’A fitter, healthier bodyA fitter, healthier bodyAn improved sense of well beingAn improved sense of well beingStronger bonesStronger bonesMore elastic tendons and musclesMore elastic tendons and musclesIncreased range of movementIncreased range of movementBetter and more regular patterns of sleepBetter and more regular patterns of sleepA healthier appetiteA healthier appetiteMore positive attitude to life and workMore positive attitude to life and workLess susceptible to every day illnesses, Less susceptible to every day illnesses, aches and painsaches and pains