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REVIEW ARTICLE
Health Promotion and Exercise Training Atko Viru and Tamara Smirnova Institute of Exercise Biology, University of Tartu, Tartu, Estonia
Contents Summary ... .... .. . ... . . . 1. Genotype and Phenotype . . . . . . 2. Effects of Physical Training on Health
2.1 Improvement and Regulation of the Central Nervous System 2.2 Increased Capacity of Endocrine Systems ..... . 2.3 Increased Energy Potential . . . . . . . . . . . . . . . 2.4 Improved Capacity of the Oxygen Transport System 2.5 Training and Oxidation Processes. . . . . . . . . 2.6 Increased Metabolic and Functional Economy 2.7 Increased Functional Stability . . . . . 2.8 Increased Number of Na+,K+-Pumps . 2.9 Immunoactivity . .... .
3. Training and Adaptivity . . . . . . . 4. Antisclerotic Effect of Training . .. 5. Effects of Different Types of Training 6. Conclusions . . . . . . . . . . . . . .
SportsMed. 19(2): 123·136. 1995 0112·1642/95/0002-{)123/S07.00/0
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123 125 125 126 126 126 127 127 128 128 129 129 130 131 131 132
Summary Health is determined not only by the absence of disease, but also by an individual's resistance to pathogenic factors. In tum, resistance depends on the effectiveness of specific homeostatic regulation and the mechanism of general adaptation. Through the change in adaptivity, health may be increased or reduced. While it is difficult to predict which specific homeostatic mechanism will be necessary in various stages of life in the individual, it is more reliable to try to improve health, thereby increasing the effectiveness of the mechanism of general adaptation.
Physical training results in a variety of changes in individuals. There are several changes which are essential both for increased exercise performance and for increasing adaptivity, by favouring the effectiveness of the mechanism of general adaptation. These changes: improve central nervous regulation and central nervous system functions; increase endocrine system capacity; increase energy potential ; improve the capacity of the oxygen transport system; improve oxidation processes; increase metabolic and functional economy; increase functional stability; and increase the number of Na +,K+-pumps.
The influence of these changes on adaptivity is accomplished by the influence of exercise training on immunoactivities, and by the antisc1erotic effect of training. The latter may be considered to be metabolic (actualised through the training
124 Viru & Smirnova
effect on lipoprotein metabolism and aging-related calcium distribution) or mechanical (protection of tissues from sclerotic changes by their activities) effects.
The training effects are specifically dependent upon performed exercises. Endurance exercise is considered to be the most important and widely recommended form of exercise for health improvement. Most of the training benefits (listed above) for increased adaptivity are induced by aerobic endurance training. Gymnastic exercises are indispensable in regard to mechanical anti sclerotic effect. They are also essential influences on the central nervous system. Aerobic dance or aerobic rhythmic gymnastics are ways by which the positive effects of endurance and gymnastic exercise can be combined.
The World Health Organization defines health
as a state of complete physical, mental and social
welfare.[1) Amosov[2) defines health as the sum of
reserve capacities of the main functional systems of an organism. Karvonen[3) emphasises that the
term health must include not only the current state,
but also a direction and a potential to move in that
direction. Accordingly, it was affirmed by Kaznatcheyev[4) that human health is a dynamic
state (process) of maintaining and developing bio-
Changes to maintain or res10re the
level of rigid constants
Cons1antlevel of 1emperature pH. p02' osmolic pressure. contents of ions and water
Fig. 1. Homeostatic regulation. The rigid constants are those which determine the conditions for optimal enzyme activity.
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logical, physiological and psychic functions, optimal working capacity and social activity during a maximal life span.
Therefore, health is determined not only by the absence of disease but also by an individual's resistance to pathogenic factors. In turn, resistance depends on the effectiveness of specific homeostatic regulation and the mechanism of general adaptation.
Adaptation to life conditions, change in the external environment and any kind of bodily activity are always directed towards maintaining or restoring the constancy of the internal milieu of the body. Accordingly, certain specific reactions are introduced by any alteration of the body's internal environment. The integrated aim of these reactions was defined by Cannon[5) as homeostasis or homeostatic regulation.
Some of the parameters of the internal milieu are very rigid, with a very narrow range of fluctuation between the basal state and activity levels, deviation from which cannot be associated with maintenance of life. The rigid constants are those which determine the conditions for optimal enzyme activity (fig. 1). A shift in these conditions disturbs or excludes the possibility for enzymatic metabolic reactions and, hence, for normal life.
In many cases, adaptation is characterised by nonspecific responses, independent of the specific nature of the actions. An extensive study of nonspecific adaptive responses enabled Selye[6) to establish the stress reaction as the sum of nonspecific changes, or as the nonspecific response of the body to any demands made upon it.
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Health Promotion and Exercise Training
In situations that require the activation of adaptation processes, the main events within an individual can be described in the following manner: the agent (stressor) acts, by various pathways, on the structures of the central nervous system. If the required intensity of the homeostatic reactions is high, or if it is necessary to maintain them for a prolonged duration, the mechanisms of general adaptation will be activated (see fig. 2). This means overall mobilisation of the body's energy reserve and protein reserves, as well as activation of defence faculties, e.g. the immune system.[7)
Consequently, health depends on the adaptivity of the individual, and, hence, through the change in adaptivity, health may be increased or reduced. There are opportunities for improving the capacity for homeostatic regulation and for the mechanism of general adaptation. However, it is difficult to predict which specific homeostatic mechanism will be necessary in various stages of life in individuals. Therefore, it is more reliable to try to improve health and thereby increase the effectiveness of the mechanism of general adaptation.
1. Genotype and Phenotype
Genotype determines the 'reaction norm'. By summing up the reaction norms of the main functional systems, the genetically possible limits of adaptivity and thereby of individual health can be determined. The degree to which these genetically possible limits are utilised depends on the individual phenotype which is formed in the course of a person's life. Various positive and negative influences affect the individual's adaptivity to living conditions. The result of these influences and the person 's lifestyle will determine health.
In everyday life, the need for the activation of adaptation processes depends on the genotypic adaptation of each individual to climatic and geographic conditions. In this wayan 'ecoportrait' may be predicted for each person,(8) determining the amount of the adaptation activity necessary. The larger the difference between the ecoportrait (genotypic adaptation) and life conditions, the greater the daily expenditure of adaptation ca-
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125
I Adaptation to Exercise 1
~ 1 Mobilisation Mobilisation Activation
of energy of protein of defence reserve resources faculties
I Adaptive synthesis I of proteins
I Improved functional I possibilities
Fig. 2. Mechanism of general adaptation.
pacities. Increased daily expenditure of adaptation capacities reduces the reserve for adaptation to extraordinary influences.
Many studies demonstrate the influence of muscular activity on the individual and their health (for recent reviews, see Blair,[9) Bouchard et aI.,llO.ll)
Leon,(12) US Centers for Disease Control and Prevention and the American College of Sports Medicine(13) . Positive influences on health can be achieved by cold and altitude acclimatisation,D4) or by a number of other factors. However, in these cases the effect is not as extensive as with physical activity because the improvement in adaptivity is related to the specific homeostatic mechanism and to a lesser extent to the mechanism of general adaptation. There is no medicine or drug which actually increases adaptivity. Nutritional factors may be essential in avoiding or reducing the influence of negative factors,IIS.17) but they are not able to augment health.
2. Effects of Physical Training on Health
Physical training results in a variety of changes in individuals, including changes in the shape of the body, the size of organs, the functional capacities of cardiovascular and respiratory systems. There are also changes in metabolic resources, cellular structures and metabolic processes, as well as in the molecular, autoregulatory, humoral, hor-
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Table I. Exercise training benefits and increasing adaptivity
Improvement of nervous regulation and functions of the central nervous system Increased capacity of endocrine systems and aHered sensitivity to hormones
Increased energy potential of the organism
Improved capacity of oxygen transport system
Improved oxidation processes
Increased metabolic and functional economy
Increased functional stability
Increased number of Na+,K+·pumps
Influence on immunoactivity
Antisclerotic effect of training
monal and nervous mechanisms. There are several changes whose effect is not limited to improved exercise performance and are important for building up resistance against pathogenic factors (table I).
2.1 Improvement and Regulation of the Central NeNous System
With physical training, formation of various new coordinations is typical.[l8.19) Besides improved motor coordination, regulation of autonomic function may be improved in a trained individuals by the following manifestations:[20.23] • change in autonomic balance • more rapid adjustments and labilisation of
regulatory influences • more precise accordance between activity and
autonomic responses • increased sensitivity to regulatory influences.
In trained animals, the density of synapses of dendritic spikes in the cerebellum[24) and the spinal neuron size[25) were found to be greater than in untrained animals. The training effects on the brain tissue also include the elevated activity of various (mainly oxidative) enzymes,[26.27) an increased number of capillaries per area of cross-section of the brain,[28) and an increased content of endorphins and encephalins in various structuresP9,30)
The influence of exercise on mental health is considered to consist of a reduced state of anxiety, a decreased level of mild to moderate depression, a reduction in neuroticism and anxiety and a decrease in various psychosocial stress indices, as
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Viru & Smirnova
well as beneficial emotional effects,l3I·33) Data from 56 000 individuals[34) has led to the conclusion that the level of physical activity is positively associated with good mental health (positive mood, general well-being, relatively infrequent symptoms of anxiety and depression) in the household population of the US and Canada.
2.2 Increased Capacity of Endocrine Systems
Typical training effects include reduced hormonal responses to submaximal exercise,[35.36) as well as to various other stimuli.[37) However, supramaximal exercise tests demonstrated extremely pronounced responses of catecholamines,[38.39) corticotropin,[40) cortisol,[4I) somatotropinf41 ,42) and p-endorphin[40,42) in trained athletes. The increased capacity to secrete glucocorticoids and epinephrine (adenaline) is related to hypertrophy of both the adrenal cortex[43) and the adrenal medulla,[44) as well as to the increased number of mitochondria, their vesicular cristae, elements of endoplasmic reticulum, polysomes on adrenocorticocytes of the fascicular zone and to the elevated content of cytochrome a-a3 in the adrenal cortex.[45)
A prominent effect of training on hormonal regulation originates from the altered sensitivity of tissues to hormones, due to changes both in the density of cellular hormone receptors and in postreceptory processes.[38,46) Results indicated that training also influences hormone metabolism and tumover.l47) In addition, these changes make the regulation more labile.
2.3 Increased Energy Potential
Exercise training results in increased glycogen stores in skeletal muscle,[27.48.49)liver[27) and myocardium. [27.50.51) Increased phosphocreatine content in skeletal muscle is indicated by some studies[27] but not confirmed by others,f48] The increased energy stores are associated with an enzymatic adaptation, making their mobilisation and restoration more effectiveP7.48) As a result of training, the activities of the enzymes catalysing both the break-
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Health Promotion and Exercise Training
down and resynthesis of energy stores increase simultaneously.l52)
2.4 Improved Capacity of the Oxygen Transport System
Training-induced heart hypertrophy[53-55) is associated with a number of changes which make the heart functionally stronger and increase its efficiency. The increased thickness of the myocardium[56-60) and the cross-sectional area of myocardial fibres(61) are associated with increased contractility[62.63) and enlarged heart cavities.[55.58.60)
The latter is considered to be a regulative cardiac dilatation,[55) because there is an augmented residual blood volume in the heart in the resting condition which is almost completely utilised for the increase of stroke volume during exercise.[55) The increased capillarisation and capillary-to-fibre ratio of the myocardium is typical for endurance trained animals. [61.64-67)
Additionally, increased capillary diffusion capacity,[64) precapillary vascularity[68) and total size of the coronary tree have been established.l69] The development of extra coronary collaterals[7o.7I) and increased coronary artery lumina[70] were observed. The cardiac sarcoplasmic reticulum has a greater capacity to sequester and bind calcium in swim-trained versus sedentary rats.[72] In small rodents, training in treadmill running increased the myofibrillar ATPase levels.[73.74] Within an extensive heart rate (HR) range, the heart of a trained rat exerts a higher level of left ventricular pressure than that of an untrained rat.[75) Consequently, adaptive mechanisms to economise cross-bridge cycling of protofibrils may be necessary to buffer the high degree of contractile activation that can be achieved at high exercise intensity levels in the trained state.l75) In dogs, endurance training improved the stroke volume potential in association with increased left ventricular relaxation rate.[76.77]
These changes constitute the foundation for increased cardiac performance as a result of endurance training in humans[78-80] and in experimental animals,l23.8I) Accordingly, the major adaptation to endurance training is the generation of a greater
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127
maximal stroke volume at any given level of exercise, as well as a greater maximal stroke volume. Whereas with submaximal exercise the heart rate is lower in trained individuals, the cardiac output may be on the same level or even lower than in untrained individuals. During maximal and supramaximal exercises, the rise in HR is almost the same, and the higher maximal stroke volume allows maximal cardiac output 1.5 to 2.0 times higher in endurance athletes than in sedentary humans.
Additional benefits will be provided to the oxygen transport system by the increased capillarisation of lung alveolae[82) and skeletal muscle,[66.83)
altered conditions for alveolar ventilation and gas diffusion across alveolar and capillary membranes,[84) increased activity of oxidative enzymes,[85.86) increased glycogen content[87) and capillarisation[85] of the diaphragm, stimulation of erythropoietic processes in the bone marrow[88] and rises in blood volume[88-90] and total haemoglobin content.[89) The integral expression of these changes is the maximum oxygen uptake (Y02max). The values of YO 2m ax in endurance athletes exceed twice the corresponding level of sedentary individuals.l91 .92] Training-induced vagotonia has been shown to avoid fibrillation of the heart.l93]
2.5 Training and Oxidation Processes
Training increases the oxidation capacity of tissues as well as improving control of oxidation processes. The foundation for augmented oxidation potential is the increase in the activity of enzymes which catalyse the key reactions both in the Krebs cycle and in the oxidation chain.[48.94) In tum, the increased activity of oxidation enzymes is related to the mitochondria. A typical result of endurance training is the increased number and total volume of mitochondria in active muscles.l48)
These changes are absent in the myocardium.l48] Obviously, the oxidative potential of myocardiocytes is sufficiently high without training.
The increased oxidation potential is reflected by an elevated anaerobic threshold, allowing the per-
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128
formance of exercises of higher intensity without accumulation of lactate. [92.95-97]
The increased activity of oxidation enzymes seems to be related to an increase in enzyme levels, allowing a better control of the oxidation processes. With high enzyme levels it is possible to attain a high rate of substrate fluxes at low substrate levels.l48]
In a trained individual it is possible to increase both lipolysis and fatty acid oxidation despite the accumulation of lactate.l27,48] A greater use of fat as a fuel following endurance training might be related to a more rapid translocation of the ADP (adenosine diphosphate) generated during contraction into the mitochondria. The consequence of this is a tighter control over the glycolytic process, creating more favourable conditions for the entry of acetyl units derived from ~-oxidation offatty acids into the Krebs cycle. [98]
As a result of endurance training, the activation of free radical oxidation becomes less pronounced during exercise,[99] and probably also during other stressful situations, due to an increase in activities of enzymes participating in antioxidant systems.[IOO,IOI]
2.6 Increased Metabolic and Functional Economy
In 1956, the principle of increased economy as a result of training was established by Mellerowicz.l 102] The expressions of increased economy in body functions and metabolism in a trained individuals are: • decreased functional activity in resting condi
tions (e.g. training bradycardia) in association with an enhanced ability to intensify the functions (fig. 3); this combination results in an increased functional reserve
• moderate functional responses to submaximal exercise and accelerated recovery after exercise
• increased mechanical efficiency during exercise, related to (i) better coordination, (ii) accomplished control of oxidation processes, and (iii) use of economical metabolic pathways
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Viru & Smirnova
Untrained people ,. ,." Athletes
, ----
Resting state
--/
/
/ /
/
Exercise intensity
Fig. 3. Functional response to exercises of various intensity in trained and untrained people and athletes.
• more rational adjustments (e.g. heart function is intensified more on account of inotropic than chronotropic influences). [21 ,78-80]
According to Raab,[103] autonomic balance determines the ratio between functional and energy expenditure in the myocardium both in a resting state and in a stress situation. Raab[103] assumed that the increased cholinergic influences in an endurance trained individual prevent the harmful prevalence of sympathetic action, which, together with a high functional activity, leads to exaggerated oxygen uptake causing a decreased mechanical efficiency of the heart contraction, unequal distribution of available oxygen between myocardial capillaries, and (due to the latter) to necrotic changes that occur in people with hypokinesia. However, this theory has not found recognition. Anyway, the more economical function of the myocardium presents an opportunity to avoid harmful consequences. At the same time, it means that a reserve exists for a further rise in functional activity as well as for a stable function during a prolonged period of activity.
2.7 Increased Functional Stability
During prolonged exercise, the cardiorespiratory function gradually transfers from the most rational pathway of adjustment to a less rational one: lung ventilation increases without the concomitant elevation of alveolar ventilation (the 'dead space' expands), HR increases in conjunction with a decrease in the stroke volume and blood pressure; and
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Health Promotion and Exercise Training
cardiac output is not maintained at steadystate.[I04] AS-month training regimen considerably reduced the alterations in cardiorespiratory function during exercise.[105] These data are consistent with an exponential decrease in the % 'V02max which it is possible to maintain during long-lasting exercise.
In endurance-trained individuals, the slope of this exponential curve is less steep than in the untrained.[911 Evidently, the functional capacity ofthe cardiovascular system is determined by the highest possible level of oxygen transport to tissues (mainly to working muscles) and by opportunities to maintain the necessary level of oxygen transport. The term 'functional stability' describes the ability of the body to maintain those levels of functional activities for a prolonged period which are necessary for effective performance and for avoiding disturbances in the rigid constants of the internal milieu of the individuaP I061
Functional stability is required not only for oxygen transport, but for all systems to work actively during prolonged exercise or other long-lasting stressor influences. Studies on endocrine functions during prolonged exercise indicate that hormonal regulation may also change, causing disturbances in cellular functions) 1071
2.8 Increased Number of Na+,K+-Pumps
Experiments on rats[1081 and biopsy studies with humans,D091 including elderly people, indicate that exercise training increases the number of ouabain binding sites. Consequently, training results in an increased density of sodium, potassium (Na+,K+) pumps in the cellular membrane of muscle fibres. This change increases possibilities for restoration of the intracellular ionic composition after each activity cycle, and thereby creates favourable conditions for the functioning of cells. During prolonged exercise in rats it has been found that the activity of Na+,K+-ATPase decreases in the microsomal fraction of the skeletal and heart muscle tissues, together with intracellular accumulation of Na and water)1101 However, in trained rats the activity of this enzyme was maintained even during swim-
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129
ming for 18 to 24 hours. Obviously, training elevates the functional stability of Na+,K+-pump function.
2.9lmmunoactivity
The relationship between the training effect on immunoactivity and improvement in exercise performance is unclear. Exercise alters many aspects of immune function, both positively and neg atively)1111 Studies have indicated that systematic physical activity can cause changes related to increased efficiency of immunoregulation.[l12-114] The increased activity of natural killer (NK) cells was demonstrated in highly trained racing cyclists, which resulted in better resistance to infectious diseases)115] In marathon runners, the activity of NK cells increased and susceptibility to infections decreased during 6 to 15 weeks of moderate training. [1161 Other results have indicated the opposite, showing that a pronounced drop in immunoactivity may follow exhaustive training and competition.l 1l21 Whereas moderate training reduces risk of upper respiratory tract infections, heavy exercise increases the athlete's risk because of negative changes in immune function)11 7] Reduced cellular immune reactivity was detected in female athletes with menstrual disorders. [I 18]
An impairment of the immune system was found in athletes from the preparatory period to the end of the competition season.l1l9] The most pronounced changes (impaired differentiation of immunocompetent cells and decreased humoral immunity) were observed in swimmers exhibiting electrocardiographic signs of overexertion of the myocardium during exercise)119] A study of 130 sportsmen (rowers, wrestlers, skiers and swimmers) showed a decrease in the indices of secretory immunity during preparation for international competition, down to the almost complete disappearance of several classes of immunoglobins and normal antibodies. This was associated with a low antiviral immune defence and the inefficiency of anti-influenza vaccination. [I 20] A more extensive study (350 participants) distinguished 4 stages of the immune system (activation, compensation, de-
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compensation and recovery) during a year of training in highly qualified sportsmen.l 121]
While decreased morbidity has been found in trained people in population studies,[122-124] increasing susceptibility to infections is a frequent phenomenon among outstanding athletes, and occurs particularly during the peak performance period.[125,126] This increased susceptibility is related to suppression of the immune activity. However, the suppression is followed by recovery of normal immune activity in sportsmen during the rest from training.l121 ] This is comparable to changes in the immune system during and after acute exercise. The following phases were discriminated in the activity of NK cells: a short term phase of increased cytotoxic activity; a decrease in cytotoxic activity I to 2h after exercise; and then recovery to normal levels within 20 to 24h after exercise. [I 16,127]
Currently, there is some evidence suggesting that physical activity may protect against some forms of neoplasm.[I11,1I2,128-131] Moderate run-ning training has been found to suppress the tumour growth and its metastatic spread within the body.l132,133] Influences of training on the immune system may be attributed to this effect of physical activity. Here, an essential factor can be the exercise-induced increase in the number and activity of NK cells.l 134] It has been assumed that exercise is a complex stimulus for macrophages that, at least in part, triggers their cytotoxic activity against tumour cells.l 135]
Physical activity increases both the production of mutagenic free radicals and the activity of those enzymes that break down mutagens[136] which may be a benefit of a more active lifestyle.l131]
3. Training and Adaptivity
It is assumed that training effects occur because of adaptive protein synthesis resulting from the influence of specific inductors on the cellular genetic apparatus and protein synthesis mechanism.[I37-139] Consequently, the increased number of protein molecules synthesised makes it possible to substitute physiologically exhausted protein structures with new ones, to increase the size of the most ac-
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Viru & Smirnova
tive cellular structures in the organs most responsible during training, and to raise the number of molecules of enzymes catalysing the most active metabolic pathways during exercise. However, the question of whether the systematical and frequent unidirectional stimulation of protein synthesis leads to the development or to the exhaustion of the mechanism of adaptive protein synthesis remains open. In other words, the problem is whether training reduces or increases the possibilities for protein synthesis needed simultaneously for other aims and adaptation to exercise.
Trained rats were found to be more resistant to the influences of hypoxia, irradiation, high or low environmental temperatures, and the action of various toxins or poisons (fig. 4). However, with a forced training regimen, the resistance of experimental animals was lower than in sedentary controls. [140]
The above discussion (section 2.9) on the suppression of immune activity and the increase in susceptibility to infections in athletes reaching the top levels of performance, suggest that sportsmen exhaust their adaptivity in order to achieve a high performance level. However, these are transitory changes. After the competition season is over, a rest period is necessary for the recovery of adaptivity. Otherwise, it would be impossible for athletes to maintain a training condition during preparation for the following season.
The morbidity in former sportsmen is determined not only by sports training but also by the lifestyle after the end of training. A substantial influence may be exerted by changes in the regimen of physical activity. Detraining means not only a decrease in the performance capacity and physical abilities, but also adaptive changes in the individual. For example, in comparison with active sportsmen, former sportsmen revealed an increased basal rate of lipolysis and a reduced sensitivity to the lipogenic action of insulin.l 141 ] These findings suggest that, in the detraining period, changes occur in lipid metabolism which avoid an increase of adipose tissue after a decrease in energy expenditure.[141]
Sports Med. 19 (2) 1995
Health Promotion and Exercise Training
100
80
~ ~ 60
'0
~ 40 ~ :::l
CIJ
20
0
0
: .... " :-:' :. :. ',I."
-- Daily swimming for 1 h
-- Daily swimming for 3.5h •••• . Daily swimming for 4.5h
- - - _. Daily clambering on a vertical bar for 1 h Sedentary rats
~ ~.;.~::.:.:.:.:.:.:.:.:~~~.~ ........ ........ .... ~ ................. .
5 10
......... _-_ .. ---------
15 20 25 30 Days of irradiation
Fig. 4. Survival of trained and sedentary rats during a period of daily irradiation. The trained rats performed daily exercises during 2 months before the first irradiation.
4. Antisclerotic Effect of Training
Results from a number of studies indicate that exercise causes a change in the blood lipoprotein content[142-145) that is considered to be essential for slowing down the development of atherosclerosis and avoiding ischaemic coronary disease. These changes include decreases in total and low density lipoprotein (LDL) cholesterol levels, and increase in high density lipoprotein (HDL) cholesterol, mainly HDL2 cholesterol. Also, increased levels of apolipoprotein-AI and decreased apolipoproteinB[146,147) were found. Lipoprotein lipase increased in muscle and adipose tissue[148,149) in trained persons, and lipase decreased in the liver[87) of trained animals. A training-induced increase in cholesterol degradation was found in the liver.l 150,15l) Physical activity stimulates cholesterol degradation in the adrenals as well.[I52) These changes are related to
the protective effect of physical activity against heart disease. [153-157) The changes in blood lipopro
tein content may have significance also in traininginduced alterations in blood pressure.[158)
During prolonged exercise, calcitonin activity increases and the calcium level concomitantly decreases in the blood plasma,[I59) Further studies are
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131
needed to clarify whether these changes also influence the anti sclerotic effect of training. Intensive physical training can result in up to 45% higher bone mineral density than the average of untrained people aged between 40 and 60 years.l l60)
A mechanical anti sclerotic effect of exercising has also been suggested. This is related to protection of tissues from sclerotic changes by their activity. The protection of muscle, tendon and ligament tissues from sclerotic changes is revealed by the level of flexibility in physically active elderly men and women. When exercise involve alterations in body position or with movement, rapid changes in the vascular tone of peripheral vessels are necessary in order to ensure the normal blood supply to various parts of the body. Accordingly, gymnastic exercises cause gymnastics of blood vessels, thereby mechanical anti sclerotic influence may be assumed.
5. Effects of Different Types of Training
It is widely argued that the effects of training on muscle fibre structure and the metabolism depend strongly on the type of exercise.[27,48,49) Sirnilarily, the type of exercise (endurance, sp~int or highresistance training) will specifically affect the cardiovascular system,[56-60,68,161,162] Y02max[9l)
or blood lipoprotein content.l 142,163) Generally, the most positive changes in aerobic working capacity, cardiovascular functions and blood lipoprotein content are induced by endurance exercise. Only more dynamic forms of resistance exercises (e.g. circuit weight-training) which involve light to moderate resistance and are performed with many repetitions and short rest intervals may improve insulin sensitivity, lipoprotein content and blood pressure and raise HDLcholesterol.l l641 A decrease in LDL cholesterol levels and an increase in HDL cholesterol levels were also found as a result of isokinetic exercises. [165)
Endurance exercise is considered to be the most important and widely recommended form of exercise for health improvement.[166-168) Gymnastic exercises are considered indispensable for a mechanical anti sclerotic effect. It is possible to suggest
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that the foundation for the supporting/stimulating action of muscular activity on brain function and
mental activities is related to proprioceptive charges from contracting muscles to the brain stem reticular formation (the arousal effect). Accordingly, the arousal effect of exercise depends on the force of applied muscle contractions. In gymnastic
exercise this is stronger than in endurance exercises. Strong but short term influence is exerted by
sprint and weight exercises. Aerobic exercise reduces state and trait anxiety
and decreases various psychological stress indicesJ31.l69,170] Training with both aerobic and non
aerobic forms of exercises is also associated with reduced depression.[171]
Strength and gymnastic exercises help to avoid muscular weakness (and thereby loss of support to the joints) in the elderly. In older individuals, efficient muscular function brings independence in daily activities and eventually improves an individual's quality of life.l 172]
Aerobic dance or aerobic rhythmic gymnastics is an attempt to combine the positive effects of endurance and gymnastic exercises. Indeed, the increase in V02max[173,174] and HDL cholesterol levels[173, 175] are evidence of the improvement of aerobic working capacity together with the metabolic antisc1erotic effect. The association of these changes with maintaining or improving flexibility demonstrates the benefits of these forms of exercise.
Viru & Smirnova
Results of longitudinal studies have emphasised the significance of exercise intensity as well as the nonstop nature of the aerobic dance component of rhythmic gymnastics. Improvement in V02max was obtained when exercise intensity caused a heart rate of 140 to 175 beats/min during training sessions.l 175] However, when exercise intensity was higher (a mean heart rate of 180 beats/min or higher) with anaerobic exercise, no increase was found in V02max . Increased levels of HDL cholesterol were observed when heart rate was 140 to 150 beats/min during a training session.[175] When the gymnastic exercises were the same (as in the case of nonstop, rhythmic gymnastics) but there were rest intervals between exercises, improvement was not found either V02max or in the blood lipoprotein content.
A 8-week period of continuous running increased V02max when the heart rate was 165 to 175 beats/min during exercise. The increase in HDL cholesterol levels appeared when HR was 140 to 150 beats/min.[176]
6. Conclusions
Exercise training, depending on the exercises used (table II), induces changes in individual, increasing health and well being. The improved adaptivity of the individual is the background for health promotion by exercise training with benefits dependant to an extent on the changes in the immune system.
Table II. Influence of continuous aerobic exercise and gymnastics on the individual capacities determining adaptivity
Influence
Improvement of nervous regulation and functions of the central nervous system
Increased capacity of endocrine systems and altered sensitivity to hormones
Increased energy potential of the organism
Improved capacity of oxygen transport system
Improved oxidation processes
Increased metabolic and functional economy
Increased functional stability
Increased number of Na,K-pumps
Influence on immunoactivity
Metabolic anti sclerotic effect
Mechanic antiscierotic effect
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Aerobic endurance Gymnastics' exercises
Modest Pronounced
Pronounced Negligible
Strong No
Strong Negligible
Strong No
Pronounced Negligible
Pronounced No
Pronounced Questionable
Pronounced Questionable Pronounced No
Negligible Strong
Sports Med. 19 (2) 1995
Health Promotion and Exercise Training
In athletes, training for top performance increases a risk of injuries)177] At the same time, positive health changes are most pronounced in athletes. When individuals exercise for health improvement there is a limited risk of injuries. However, this minimal risk for health impairment is many times lower than that in sedentary persons with hypokinesia.
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Geneva: WHO. 1990 2. Amosov NM. Meditation on health [in Russian]. 3rd ed.
Kemerovo: Progress, 1981 3. Karvonen MJ. Physical activity and health. Finnish Sports Ex
erc Med 1983; 2: 4-9 4. Kaznatscheyev VP. Survey on the theory and practice of human
ecology [in Russian). Leningrad: Nauka, 1980
5. Cannon WB. Organization for physiological homeostasis. Physiol Rev 1929; 9: 339-431
6. Selye H. The physiology and pathology of exposure to stress. Montreal: ACTA Medical , 1950
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