The relationship between physical exercise and human health

1. PLoS ONE: A good medicine to exercise regularly or forever

With age, walking and balancing of the body become more and more difficult, but for the elderly, walking and maintaining balance are very necessary; older people who do not exercise actively will often increase their own illness, hospital treatment and disability. The risk, then how much can the movement bring about?

Recently, in a study published in the international magazine PLOS ONE, researchers from Tufts University Nutrition and Research Center and other institutions found that for people who often sit down, they regularly perform at least 48 times a week. Minute physical exercise can bring great benefits to the function of the body, but also can minimize the risk of individual disability.

Researcher Dr. Jean Mayer said that some people often want to maintain a healthy body and live independently, but they often lose their own health; in this study, we have confirmed through research that physical exercise can help to effectively prevent body movement. Loss of sex, and a small increase in physical activity may have a greater effect. Researchers conducted an average of 2.6 years of follow-up analysis of 1635 men and women aged 70-89 years. Half of the participants were randomly assigned to walk, walk-based strength, flexibility, and balance training programs. At the same time, the other half of the participants participated in the health education seminar; all participants had lower body functions at the beginning of the study. During the month before the start of the study, the participants performed regular physical exercises for no more than 20 minutes per week.

The researchers found that the more the elderly exercised, the better their body performance was. Participants who exercised for at least 48 minutes per week were often able to maximally prevent the loss of the main motor ability. Lastly, Fielding said that regular physical exercise can often bring many benefits to the elderly, and it can effectively reduce the risk of multiple diseases in aging mothers. As we age, if we want to reduce muscle loss and want to prevent Loss of body function and loss of independence, then the most effective way is to maintain good exercise habits.

2. PSE: Why do some people hate exercise? The culprit was DNA

Recently, in a research report published in the international magazine Psychology of Sport and Exercise, researchers from the Free University Medical Center in Amsterdam said through research that if you go to the gym to make you more sullen, then you may not like sports by nature. . At least some of the sports habits of people who like/dislike sports may be inherited.

Researcher Nienke Schutte said that people who like to exercise tend to spend more time training, so the development of new types of interventions may help those who do not love exercise to exercise and experience the joy of exercise. Although people generally believe that exercise will make the body more healthy, it may not always be the case. There may be great differences in how people feel during and after exercise.

In this study, the researchers asked the young twins to perform a 20-minute cycling exercise and 20-minute treadmill exercise. During the exercise and after the exercise, they asked about the individual's exercise experience. The results showed that the individual was exercising because of different genetic factors. There may be as much as a 37% difference in subjective experience. The study included 115 pairs of monozygotic twins, 111 pairs of fraternal twins, and 35 pairs of non-born twins. All participants completed 20 minutes of stationary cycling and 20 minutes of treadmill exercise, each participating in the exercise. Everyone will be asked about their own feelings, and whether or not the exercise will make them feel more energetic and nervous.

Eventually, the researchers evaluated the genetic susceptibility of individual organisms that caused 12% to 37% of the differences in exercise fun. If the participants said that they like sports very much, they usually do more exercise. The researchers emphasized that what they found was only a simple relationship between exercise pleasure and heredity, rather than a causal link; but one important conclusion is that a one-size-fits-all approach to exercise does not seem to be effective. Now, researchers know that individuals' feelings during and after exercise may be heritable, so they are like looking for the real genes that play a role in this process.

Researcher Maddux said that identifying genetic factors behind the fun of exercise may bring practical significance to individuals, even without knowing which genes are involved; we may not need to identify the genes that cause individual differences in exercise perceptions. It is clear that the key role played by genetic factors in it may help those who suffer from high-intensity exercise to reduce their self-criticism.

3. How to accurately measure calories burned in physical exercise?

We consume calories every day from morning till night. Some actions, such as sitting still, can keep the body in a basic state, and when we are strenuously exercising, we consume 10 times more calories than usual.

Although calculating calories isn't the best way to lose weight, it does have a surplus for us to calculate the daily calorie intake. For example, if a ball after work can consume a donut that we eat in the morning, it is helpful. Or is it interesting.

Fortunately, at the moment we have a scientific way of calculating the calories burned by all sports, and it can reflect something deeper than some existing application software.

In recent years, researchers have devoted themselves to gaining knowledge of the calories burned by all human activities. The researchers from NIH and Arizona State University who conducted the study have put the results of their research on the website for people to browse. Everyone who cares about his or her usual calorie consumption can use the relevant information and perform some simple mathematical operations to achieve the goal.

Specifically, this method relies on a key figure called MET that represents the metabolic balance. 1MET means "energy consumed by meditation," which is equivalent to 1 kcal/kg/hr. For people weighing 70 kilograms, an hour will consume 70 kcal. By analogy, 2MET's activities will consume 140 kcal per hour for the same person.

According to the website's description, this calculation does not consider the impact of factors such as body weight, body fat, age, gender, and exercise efficiency. Therefore, for different people, these factors need to be corrected and used again.

4. Neuropsychopharmacology: Why does exercise intensity affect the formation of long-term exercise habits?

Recently, researchers from the University of Turku in Finland found that exercise-induced release of endorphins in the brain depends on the intensity of exercise. The release of endorphins caused by exercise plays an important role in the motivation of exercise and the maintenance of regular physical exercise habits.

In the most recent study, the authors found that High-Intensity-Interval-Training results in the release of endorphins from the brain, which can relieve physical and mental stress caused by high-intensity exercise. The results of the trial showed that mild, hour-long aerobic exercise does not result in the release of endorphins.

Researchers have discovered that HIIT-induced secretion of endorphins and other opioid peptides can control pain and regulate mood. In addition, negative emotions triggered by HIIT are also related to the release of endorphins. Although an hour or so of aerobic exercise does not result in significant release of endorphins, it still produces a happy mood, which is also related to the increase of endorphins.

"Our results emphasize that the strength of exercise affects the release of endorphins, which affects the brain's positive and negative emotions," said Tiina Saanijoki, a doctoral student at the University of Turku. "Exercise-induced release of endorphins plays an important role in maintaining motor motility and maintaining long-term regular exercise habits. In moderate-intensity training, endorphin release results in pleasant mood development and helps to train the movement. Habits, but in higher intensity training, the release of endorphins will lead to the emergence of negative emotions, these negative emotions will have a negative impact on long-term exercise habits. Therefore, we should grasp the strength during exercise ".

5. How can physical exercise protect the heart?

Regular exercise has a very good effect on the treatment of heart failure, including preventing mental atrophy, controlling arterial blood pressure, improving cardiovascular function, preventing heart cell death and so on. According to reports, 70% of patients with heart failure do not survive more than 5 years after the disease.

Recently, researchers from Brazil have revealed in an article published in the magazine Autophagy the benefits of aerobic exercise for improving cardiac function. "In a nutshell, we have found that aerobic exercise can eliminate mitochondria in those cells where function is a problem." The author of the article, Professor Batista Ferreira, said.

Previously published in a study in the magazine "plos one", the authors found that after undergoing aerobic exercise in rats, their proteasomes can be reactivated, helping to remove damaged proteins. This study also found that the activity of the proteasome in the heart cells of patients with heart failure was reduced by about 50%, so many proteins could not be cleaned up in time, which would destroy the cell structure and cause cell death.

In the recent study, the authors also used rat heart failure models for research. By electron microscopy analysis, the authors found a large number of mitochondrial aggregations in cardiac cells in rats with heart failure. Further, the authors found that these aggregated mitochondrial functions were impaired.

After that, the authors let the rats with heart failure undergo an 8-week aerobic exercise: running 60 minutes a day, 5 days a week. Through comparison with healthy mice and mice with heart failure but no exercise, the authors found that exercise reduced the rate of heart failure from 18% to 5%, and ATP levels also doubled.

"Our results show that exercise can not only prevent, but also restore the effects of heart failure. We believe that physical exercise can regulate the activity of proteins associated with mitochondrial clearance, thus maintaining the overall activity of mitochondria. However, the specific molecular mechanism remains to be further Research". The authors believe that once the key protein components are revealed, it may be used as a target for the treatment of heart failure.