Safe Exercise Guidelines

Avoid high-impact activities is a common precaution for people with known health issues.

Exercise Precautions and Safety Tips

• Wear comfortable clothing and well-padded shoes that can protect the heels and arches of the feet;
• Put on appropriate gear for the activity, such as helmets and protective pads for cycling;
• Always warm up before doing exercise and cool down afterwards to lower the risk of strains and sprains;

• Use Proper Equipment. Replace your athletic shoes as they wear out.
• Balanced fitness. Develop a balanced fitness program that incorporates cardiovascular exercise, strength training, and flexibility.
• Warm Up.
• Stretch.
• Take Your Time.
• Drink Water.
• Cool Down.
• Rest.

Our personality tends to shape our exercise habits. Some of the many benefits of exercise include improved body composition, lower blood pressure, and lower cholesterol. Two types of physical activities are exercise programs and sports activities.

What are the health benefits of exercise?

• Help you control your weight.
• Reduce your risk of heart diseases.
• Help your body manage blood sugar and insulin levels.
• Help you quit smoking.
• Improve your mental health and mood.
• Help keep your thinking, learning, and judgment skills sharp as you age.

A fitness log can help keep you accountable to your long-term goals. It provides a record of measurable progress, which is critical for achieving your goals. Motivation: A fitness log is an excellent motivational tool. When you feel your enthusiasm wane, flip back through your workout history to see your progress.

It will help you organize and save information about your exercise routine so you can work toward a specific goal. For example, if you’re training for a marathon, keeping a log can help you track how you run under various weather conditions or when you’re following a special diet.

5 Components of Physical Fitness

• Cardiovascular Endurance.
• Muscular Strength.
• Muscular endurance.
• Flexibility.
• Body Composition.

Improves the muscles’ ability to pull oxygen out of the blood, reducing the need for the heart to pump more blood to the muscles. Reduces stress hormones that can put an extra burden on the heart.

Examples: Brisk walking, running, swimming, cycling, playing tennis and jumping rope. Heart-pumping aerobic exercise is the kind that doctors have in mind when they recommend at least 150 minutes per week of moderate activity.

Aerobic exercise, also known as “cardio” exercise, uses repetitive contraction of large muscle groups to get your heart beating faster and is the most beneficial type of exercise for your cardiovascular system (your heart and blood vessels). Regular cardio workouts can: Strengthen your heart and blood vessels.

7 ways your heart benefits from exercise

• Lower blood pressure.
• Improve blood flow.
• Improve workout efficiency.
• Lower cholesterol.
• Decrease risk of heart disease, stroke and diabetes.
• Promote other heart-healthy habits.
• Reduce the incidence of heart arrhythmia, like atrial fibrillation (AFib).

Long-term exercise causes the heart and lungs to become more efficient as your cardiovascular training increases. The heart’s stroke volume, which is the amount of blood pumped with each beat, will increase. Every time the heart beats, blood is ejected from the left ventricle and out into the arteries.

• Jump Rope. Chances are, you haven’t jumped rope since 4th grade recess.
• Dancing. Whether or not you think you have two left feet, dancing is a great way to blow off some steam while also getting your cardio in.
• Organized Sports.
• Power Walking.
• Swimming.
• Boxing.
• Trampoline-ing.
• Cycling.

The cardiovascular system relates to your heart and the blood vessels that move blood around your body. The blood pumped through your heart supplies vital oxygen and nutrients throughout your body. Leading a healthy lifestyle is important for your heart health. This includes maintaining a healthy diet and exercising.

These are called risk factors. About half of all Americans (47%) have at least 1 of 3 key risk factors for heart disease: high blood pressure, high cholesterol, and smoking.

Improving cardiovascular fitness can reduce your risk of developing heart disease by increasing the efficiency of your heart, lungs, and blood vessels. The easier it is to pump blood through your body, the less taxing it is on your heart.

The heart is the key organ in the circulatory system. As a hollow, muscular pump, its main function is to propel blood throughout the body. It usually beats from 60 to 100 times per minute, but can go much faster when necessary.

The cardiovascular system, also known as the circulatory system, includes the heart, arteries, veins, capillaries and blood. The heart functions as the pump that moves blood through the body.

Major Functions of the Cardiovascular System

• The four major functions of the cardiovascular system are:
• The systemic circuit is made up of the heart and all the remaining arteries, arterioles, capillaries, venules, and veins in the body.
• The job of white blood cells is to detect foreign bodies or infections and envelop and kill them, as seen in the below image.

Cardiac muscle tissue is one of the three types of muscle tissue in your body. The other two types are skeletal muscle tissue and smooth muscle tissue. Cardiac muscle tissue is only found in your heart, where it performs coordinated contractions that allow your heart to pump blood through your circulatory system.

Mention Three Features Of Cardiac Muscles?

• Cardiac muscles are involuntary muscles. They are involved in continuous rhythmic contraction and relaxation.
• Cardiomyocytes or the cardiac cells are uninucleate, cylindrical, and elongated.
• Cardiac muscles display faint cross-striations which do not get fatigued under normal circumstances.

Skeletal muscles also play a role within the cardiovascular system. The heart acts as the pump to move blood out to the body cells, but the skeletal muscles assist with the movement of blood back to the heart.

Cardiac muscle contracts the heart to pump blood. The smooth muscle tissue that forms organs like the stomach and bladder changes shape to facilitate bodily functions.

The word cardiac is an adjective specific to the heart, for example cardiac arrest is a heart attack. Cardiac muscle is special because it has large cells with a single nucleus unlike skeletal muscle and cardiac muscle cells are branched with intercalated discs connecting them.

Cardiac muscle cells are located in the walls of the heart, appear striated, and are under involuntary control. Smooth muscle fibers are located in walls of hollow visceral organs, except the heart, appear spindle-shaped, and are also under involuntary control.

1.1 Cardiac muscle. Cardiac muscle tissue forms the muscle surrounding the heart. With the function of the muscle being to cause the mechanical motion of pumping blood throughout the rest of the body, unlike skeletal muscles, the movement is involuntary as to sustain life.

Four characteristics define cardiac muscle tissue cells: they are involuntary and intrinsically controlled, striated, branched, and single nucleated. Cardiac muscle is considered to be an involuntary tissue because it is controlled unconsciously by regions of the brain stem and hypothalamus.

You can’t control the heart muscle or its cells: they respond to the things our body needs, such as oxygen in our leg muscles as we move, or getting rid of our waste carbon dioxide by breathing out.

Although cardiac muscle cannot be consciously controlled, the pacemaker cells respond to signals from the autonomic nervous system (ANS) to speed up or slow down the heart rate. The pacemaker cells can also respond to various hormones that modulate heart rate to control blood pressure.