Low Volume-High Intensity Exercise Analysis

Exercise in general has been known to reep many benefits in health of the body, for example the seven components of fitness as mentioned in ‘ABC of sports and exercise medicine, third edition by Sir Roger Bannister’. (Edited by Gregory P Whyte)

In this assignment I will be reviewing the different effects of exercise on the body system including the acute and long term using the pre-exercise, exercise and post-exercise physiological data which I collected based on interval and continuous training method. I will also be including the advantages and disadvantages of these, also the participants’ strengths and areas where they can improve on.

The Mendocino Coast offers beautiful exercise opportunities. I enjoy walking, hiking and being outside but I have a busy life and don’t always have time to exercise. I keep my shoes, hat and water in the car so I can stop and hike at any location that looks inviting. I look for a beautiful area with hills that will increase my heart rate in a short amount of time. Running hills or stairs outside in nature gives you an interval training workout along with a meditative breath of fresh air.

The field of exercise science is facilitating and understanding of links between fitness exercise, diet and health. There have been many studies that show how exercise and the human body interact. My main interest is being a physical therapy and showing how exercise can help the human body when used effectively. If you over exert yourself, it can cause your immune system not to function correctly. In this exploratory essay a comparison of a journal article and news article to find out that intense exercise can cause the immune system not to recover after exercise.

This month I did 1800 minutes of exercise! Every day I wake up at 6:45 and I play until 7:45. I do a lot of fitness and work on soccer at that time. In the morning I do running, jump rope, and do soccer drills with my dad. This month, I learned how to head a soccer ball and improve my touch on the ball. My dad taught me how to do these techniques and he got the fear out of me. I also got a new record with juggling a soccer ball and jump rope. I did 632 juggles and I jumped roped 72 jumps at a stretch. I improved my fitness a lot his month. I had a much better performance after practicing on game-day than the last week's game. I practice soccer at least 2 hours everyday. I also scooter or bike to school 3 times a week. I live about 10 minutes

In the article Exercise: 15 minutes a day ups lifespan by 3 years, research done by the Harvard Heart Letter proved that at the minimum 15 minutes of daily exercise would reduce inflammation levels that can affect heart health and will improve the body’s ability to fight against oxidants that damage the cells in the body. Their research also has proved that it is most beneficial for a person to include a combination aerobic exercise, strength training, and stretching in their daily exercise routine. Low intensity aerobic exercise such as walking is the best type of exercise to increase cardiovascular health and allow for a decrease in the inflammation of

Exercise increases skeletal muscle Hsp70 expression (Liu et al., 2000), but it also increases the peripheral blood mononuclear cell and serum Hsp70 content (Febbraio et al., 2009). The rise in serum Hsp70 after exercise is not released by the muscles, but by the lymphocytes. In contrast to the whole muscle Hsp70 content, the increase in serum Hsp70 follows immediately after exercise. The serum level of Hsp70 returns to the basal level as soon as 2 hours post exercise (Heck et al., 2012). The serum Hsp70 is directly proportional to cytokines. Reports of pro-inflammatory activity of Hsp70 are due to contamination of Hsp70 with LPS (Gao and Tsan, 2003). Third the effect of exercise on the Hsp70 protein response depends on the initial training status of the participants. There is an increase from baseline Hsp protein levels following exercise, depending on the initial training status of the person. Trained subject have an attenuated stress response following exercise, due to the adaptation of baseline Hsp70 levels (Morton et al., 2009). In trained athletes the HSR is blunted on the protein

Persistent low-grade inflammation has been identified as a significant contributor to the development of several chronic diseases, (Niklas et al, 2005) including heart disease and type II diabetes (Woods et al, 2009). Inflammation is indicated by an increased concentration of tumor necrosis factor (TNF), interleukin-6 (IL-6) and C-Reactive protein (CRP) in the bloodstream (Niklas et al, 2005). This elevation may be due to a number of factors, including increased visceral adipose tissue secreting cytokines (Niklas et al, 2005), decreased circulatory levels of interleukin-10 (IL-10), and elevated levels of pro-inflammatory cytokines. (4) This essays aims to show the role that exercise can play in reducing inflammation, and will examine this

Mayo Clinic Staff. (2015, June 20). Exercise and chronic disease: Get the facts. Retrieved from

Another study that shows the effects of improved cardiovascular fitness with HIIT, looked at the benefits to individuals with coronary artery disease (Gremeaux et al, 2011). The study showed the effects of different training methods on coronary artery disease patients after an acute coronary syndrome. The study took 27 individuals with coronary artery disease and separated them into three groups of 9; one with moderate intensity continuous exercise (MICE) at 70% of max HR, one at MICE at maximal 6 minute walk test HR, and one using HIIT. The methods used were comparing VO2 peak, six minute walk test, and 200 meter fast walk test every two weeks for six weeks. Though this was a pilot study with a very small amount of individual; the study did find that peak VO2 improved in all groups and was higher in the HIIT group on average by 2 ml.min kg. This study was very basic and short and future research needs to look at the longer effects of HIIT on individuals with coronary artery disease. HIIT is beneficial to all for cardiovascular purposes, and it also is a significant benefit to muscular strength. (Gremeaux, 2011)

Good physical health is a vital part of the well-being of every person. A major component of our physical health is “Cardiovascular fitness”. Cardiovascular fitness is the ability of the heart and lungs to provide oxygen to the muscles for activity of an extended duration. If we have a good level of cardio-vascular fitness we are able to sustain activity for a reasonable period of time and not fatigue easily. This can give individuals a variety of health benefits and allow more regular and enjoyable activity to be participated in. This research report will examine my results of cardio-vascular fitness tests and weekly physical activity events, which

Physical activity has been proven to have phenomenal benefits on the human body and is an important part of a balanced lifestyle. Statistics have shown that regular exercise can prevent illness and lower one’s likelihood of being diagnosed with a series of diseases significantly. It has been ‘medically proven’ that regular exercise can reduce a subject’s chance of being diagnosed with coronary heart disease or stroke by 35%, type two diabetes by 50%, colon cancer by 50%, breast cancer by 20%, early death by 30%, osteoarthritis by 83% and a number of other life threatening illnesses. Regular exercise can improve a person’s overall wellbeing and immunity to common illnesses. During physical activity, a person’s heart rate can increase significantly and allow more oxygenated blood to be supplied to muscles. A person’s breathing rate can increase during exercise and supply more oxygen to the lungs. The increased blood flow during exercise allows the brain to function better. Exercise has many benefits to the human body and is a major factor of disease

Oxygen is the key to aerobic biology. At its most basic, the maximum amount of oxygen intake directly relates to the amount of energy expended. This oxygen measurement is called VO2max, which also has other uses as well; especially that VO2max is related to the number of mitochondria within the body’s cells. Simply, more mitochondria means there is more oxygen available to the cells for glucose and fat breakdown. Whereas oxygen helps facilitate energy release in the body, fats and glucose provide the fuel. Fats are used for long hauls and glucose for short, intense spurts. Because stored fats need to be transported by triglycerides and capillaries can handle only a few triglyceride molecules at a time, fat transport is not highly effective. Aerobic exercise increases the network of capillaries and the number of mitochondria so that more fat can

The benefits of physical exercise in humans far outweighs the harmful effects associated with exercise. A prescription of physical activity has been known to delay the onset or prevention of many chronic diseases. An improvement in heart function, lower blood pressure and improve functional capacity is noticed after just a few weeks of exercising. Physical activity will also result in an increase of lean muscle mass, promote weight maintenance, increased flexibility, and a generally stronger more fit individual. Conversely, exercise when preformed strenuously or obsessively can counteract such positive effects, bringing up some issues like oxidative stresses, injuries, and

Regular physical activity appears to improve the functioning of the immune system. Recent research suggests that people who exercise regularly come down with fewer colds and flues than their sedentary friends. Regular physical activity seems to strengthen the immune system so that it is better able to fight the foreign germs that make our bodies sick. Scientists still do not know exactly how exercise preserves immune our strength, so it is really too early to say what types or amounts of exercise maximize immune function. The evidence so far suggests that moderately vigorous exercise appears to be the most helpful. Further research has shown that during moderate exercise, several positive changes occur in the immune system. Various immune cells circulate through the body