Physical activity affects composition. The influence of physical education and sports on the body. Physical activity levels

Vinokurova E.Yu. – head of the rehabilitation unit of the State Healthcare Institution “DKMC in Chita”
The influence of physical activity on human health

(recommendations for parents)
Health is an invaluable asset not only for every person, but also for the entire society. When meeting or parting with close and dear people, we wish them good and good health, since this is the main condition and guarantee of a full and happy life. Health helps us fulfill our plans, successfully solve the main tasks of life, overcome difficulties, and, if necessary, significant overloads. Good health, wisely maintained and strengthened by the person himself, ensures a long and active life.

Physical activity has a great influence on human health. A necessary condition for the harmonious development of a student’s personality is sufficient physical activity. In recent years, due to the high academic load at school and at home and other reasons, most schoolchildren have experienced a deficit in their daily routine, insufficient physical activity, which causes the appearance of hypokinesia, which can cause a number of serious changes in the student’s body.

Schoolchildren not only have to limit their natural motor activity, but also maintain an uncomfortable static posture for a long time while sitting at a desk or study table.

A sedentary position at a desk or desk affects the functioning of many systems of the student’s body, especially the cardiovascular and respiratory. When sitting for a long time, breathing becomes less deep, metabolism decreases, blood stagnates in the lower extremities, which leads to a decrease in the performance of the entire body and especially the brain: attention decreases, memory weakens, coordination of movements is impaired, and the time of mental operations increases.

The negative consequences of hypokinesia also manifest themselves in a decrease in the young body’s resistance to “colds and infectious diseases”; prerequisites are created for the formation of a weak, untrained heart and the associated further development of insufficiency of the cardiovascular system. Hypokinesia due to excessive nutrition with a large excess of carbohydrates and fats in the daily diet can lead to obesity.

Sedentary children have very weak muscles. They are unable to maintain the body in the correct position, they develop poor posture and stoop.

With systematic physical education and sports, continuous improvement of the organs and systems of the human body occurs. This is mainly the positive effect of physical education on health promotion.

Under the influence of muscle activity, the harmonious development of all parts of the central nervous system occurs. At the same time, it is important that physical activity is systematic, varied and does not cause overwork.

The higher part of the nervous system receives signals from the sensory organs and from skeletal muscles. The cerebral cortex processes a huge flow of information and carries out precise regulation of the body's activities.

Physical exercise has a beneficial effect on the development of such functions of the nervous system as strength, mobility and balance of nervous processes. Even intense mental activity is impossible without movement.

Physical exercise promotes good functioning of the digestive organs, helping to digest and assimilate food, activates the activity of the liver and kidneys, improves the functioning of the endocrine glands: thyroid, genital, adrenal glands, which play a huge role in the growth and development of the young body.

Under the influence of physical activity, the heart rate increases, the heart muscle contracts more strongly, and the heart releases blood into the great vessels. Constant training of the circulatory system leads to its functional improvement. In addition, during work, the blood that does not circulate through the vessels in a calm state is included in the bloodstream. Involving a large mass of blood in the blood circulation not only trains the heart and blood vessels, but also stimulates hematopoiesis.

Physical exercise causes an increased need for oxygen in the body, as a result of which the “vital capacity” of the lungs increases and the mobility of the chest improves. In addition, complete expansion of the lungs eliminates congestion in them, the accumulation of mucus and sputum, i.e. serves as a prevention of possible diseases.

With systematic physical exercise, the lungs increase in volume, breathing becomes rarer and deeper, which is of great importance for ventilation of the lungs.

Physical exercise also evokes positive emotions, cheerfulness, and creates a good mood. Therefore, it becomes clear why a person who has known the “taste” of physical exercise and sports strives to engage in them regularly.

Sufficient physical activity is a necessary condition for the harmonious development of the individual.

Content
Introduction………………………………………………………………………………………2

The role of physical activity in human life…………………………….4

Physical activity and its close connection with human health……………6

Level of physical activity of a person…………………………………….9

Mechanisms of influence of physical activity on the human body……….12

The problem of “fidelity” to physical exercise as a means

health promotion………………………………………………………19
Conclusion…………………………………………………………………….26
List of sources used…………………………………………….28

Introduction
The topic “Physical activity as a means of strengthening health and increasing the level of physical fitness of a person” is sufficient and relevant for our time, since health is the most important asset of a person, the basis of his life, performance, creative success, family well-being, mood and longevity. The health of the people reflects the standard of living and sanitary well-being of the country, directly affects life expectancy and labor productivity, defense capability, economy and well-being, moral climate and activity of people.
Technical progress, having contributed to the improvement of health through the development of science and medicine, improving economic living conditions, at the same time changed the way of life of a person and created new problems for his health and life. This was manifested primarily by a sharp increase in the incidence of cardiovascular, neuropsychic, metabolic, malignant, allergic and immunodeficiency diseases.
There are risk factors for health, among which, along with the high pace of modern life, overeating and obesity, environmental pollution, alcoholism, smoking, drug addiction, the emergence of new, previously unknown pathogenic factors (ionizing radiation, harmful products of industrial enterprises, etc.) are of significant importance has limited physical activity. The only way to overcome the “motor hunger” of modern man is through active recreation, physical education, sports, and tourism. The resulting increase in physical performance leads to an increase in the body’s compensatory abilities, thereby contributing to the stabilization and strengthening of health.
Under the influence of regular physical activity, restructuring occurs at all levels of the body's activity - central, systemic, organ, cellular. Under the influence of an active physical regime, along with a decrease in the incidence and duration of disability, the general condition and well-being of a person clearly improves, his performance and ability to withstand fatigue increase, which has a great economic and social effect.
Thus, there is reason to believe that the health-improving value of physical activity is a general biological pattern, but it only works if the physical activity used is in full compliance with the functional capabilities of the body, rational training and a healthy lifestyle. Otherwise, it is not only difficult to achieve a healing effect, but also the occurrence of pre- and even pathological conditions that develop as a result of physical overexertion is possible. The most important ways to ensure the full health-improving effect of physical education and sports are correct selection, rational dosage of physical exercise, the maximum possible elimination from the training system of risk factors that increase the likelihood of physical overexertion, and the integrated use of primary prevention and recovery means.

The role of physical activity in human life

Physical activity is a type of activity of the human body in which the activation of metabolic processes in skeletal (striated) muscles ensures their contraction and movement of the human body or its parts in space. As a physiological process, physical activity is inherent in any person. It can be low if a person deliberately or forcedly leads a sedentary lifestyle and, conversely, high, for example, in an athlete. Low physical activity (physical inactivity) can cause the development of muscle atrophy. If physical inactivity is combined with errors in the diet (eating high-calorie foods in large quantities), this will inevitably lead to the development of obesity. High – accompanied by an increase in muscle mass (hypertrophy), strengthening of skeletal bones, and increased joint mobility. Optimal physical activity allows a person to maintain and improve their health and reduce the risk of disease. Optimal physical activity can be achieved through walking, running, outdoor sports, dancing, and performing gymnastic exercises.
Physical activity is one of the important conditions for human life and development. It should be considered as a biological stimulus that stimulates the processes of growth, development and formation of the body. Physical activity depends on a person’s functional capabilities, his age, gender and health. Physical activity, taking into account social and living conditions, ecology and other factors, changes the reactivity and adaptability of the body. A preventive and therapeutic effect during physical activity is possible if a number of principles are observed: systematicity, regularity, duration, individualization and a number of loads.
Depending on the state of health, the patient uses various means of physical education and sports, and in case of deviations in the state of health, physical therapy (physical therapy). Exercise therapy in this case is a method of functional therapy.
The processes occurring in the human body during the period of physical activity are varied. Any type of physical activity is accompanied by an intensification of metabolic processes (metabolism), primarily in muscle cells, and, consequently, an increase in their need for additional oxygen and nutrients. Already with moderate and, even more so, with severe physical activity, the work of the heart intensifies (increased frequency and strength of contractions) and respiratory organs (increased respiratory rate with increased gas exchange and oxygen saturation of the lungs). Activation of cellular metabolism is characterized not only by the intake, but also by the removal of products formed during the life of cells. They enter the bloodstream and are excreted through the kidneys with urine, the skin with sweat, and the lungs with exhaled air.
Therefore, with an increase in physical activity, a person’s heart rate (rapid heartbeat and pulse), respiratory movements (shortness of breath), urination, and sweating increase. Frequent breathing, along with increased sweating, protects the body from overheating during periods of intense physical activity.

Physical activity and its close connection with human health

If muscles are inactive, their nutrition deteriorates, volume and strength decrease, elasticity and firmness decrease, they become weak and flabby. Restrictions in movement (hypodynamia), a passive lifestyle lead to various pre-pathological and pathological changes in the human body.
It has been noted that radiologists involved in physical exercise have a lower degree of exposure to penetrating radiation on the morphological composition of the blood. Experiments on animals have shown that systematic muscle training slows down the development of malignant tumors.
In the response of the human body to physical activity, the first place is occupied by the influence of the cerebral cortex on the regulation of the functions of the main systems: changes occur in the cardiorespiratory system, gas exchange, metabolism, etc. Exercises enhance the functional restructuring of all parts of the musculoskeletal system, cardiovascular and other systems , improve tissue metabolism processes. Under the influence of moderate physical activity, the performance of the heart, the hemoglobin content and the number of red blood cells increase, and the phagocytic function of the blood increases. The function and structure of the internal organs themselves are improved, chemical processing and movement of food through the intestines is improved.
Exercise also leads to an increase in white blood cells and lymphocytes, which are the body's main defenders against infection. Exercise affects blood pressure by reducing the production of norepinephrine, a hormone that, by constricting blood vessels, causes increased blood pressure.
The combined activity of muscles and internal organs is regulated by the nervous system, the function of which is also improved by systematic exercise.
There is a close connection between breathing and muscle activity. Performing various physical exercises affects breathing and ventilation of air in the lungs, the exchange of oxygen and carbon dioxide in the lungs between air and blood, and the use of oxygen by body tissues.
Any disease, as is known, is accompanied by dysfunction and their compensation. So, physical exercise helps accelerate regenerative processes, saturate the blood with oxygen, plastic (“building”) materials, which speeds up recovery.
In diseases, the general tone decreases, and inhibitory conditions in the cerebral cortex worsen. Physical exercises increase overall tone and stimulate the body's defenses. That is why therapeutic exercises are widely used in the practice of hospitals, clinics, sanatoriums, medical and physical education clinics, etc. Physical exercises are used with great success in the treatment of various chronic diseases and at home. However, physical exercises should not be used during the period of exacerbation of the disease, at high temperatures and other conditions.
There is a close connection between the activity of muscles and internal organs. Scientists have found that this is due to the presence of neurovisceral connections. Thus, when the nerve endings of muscle-joint sensitivity are irritated, impulses enter the nerve centers that regulate the functioning of internal organs. The activity of the heart, lungs, kidneys, etc. changes accordingly, adapting to the demands of the working muscles and the whole body.
When using physical exercises, in addition to normalizing the reactions of the cardiovascular, respiratory and other systems, a person’s adaptability to climatic factors is restored, a person’s resistance to various diseases, stress, etc. increases. This happens faster if gymnastic exercises, sports games, hardening procedures, etc. are used.
For many diseases, properly dosed physical activity slows down the development of the disease process and contributes to a more rapid recovery of impaired functions.
Thus, under the influence of physical exercise, the structure and activity of all human organs and systems is improved, efficiency increases, and health improves.
At the same time, numerous morphological, biochemical, physiological studies indicate that large physical loads contribute to significant changes in the morphological structures and chemistry of tissues and organs, lead to significant changes in homeostasis (there is an increase in the content of lactate, urea, etc. in the blood), metabolic disorders substances, tissue hypoxia, etc.

A person's physical activity level

A modern adult, if his work does not involve physical labor, must devote up to 10 hours a week to physical exercise to compensate for physical inactivity, i.e. approximately 1.5 hours a day. In this case, when walking, the norm of physical activity of an adult will be 10-14 thousand steps a day or 7-10 km.
- The required level of physical activity depends on the state of health, physical fitness and age of the person involved in physical education.
VNIIFK (Moscow) recommends the following volumes of activity per week:
- preschoolers - 21-28 hours,
- schoolchildren - 14-21 hours,
- students - 10-14 hours,
- employees - 6-10 hours.
When practicing health-improving physical culture, there are, however, limits that limit the intensity of physical activity.
This limit is the threshold of anaerobic metabolism (TAT) - an indicator of work intensity, when increased, oxygen deficiency occurs in the body, oxygen debt accumulates, the concentration of lactic acid in the blood and tissues increases and fatigue quickly sets in. When practicing health-improving physical culture, loads should be performed to the level of PANO, i.e. in the aerobic zone, when the body receives the required amount of oxygen during work itself. These are moderate intensity exercises. For people involved in health-improving physical education, the pulse rate (HR) at the level of PANO is approximately 120-150 beats/min I 8 I, and in each specific case depends on the physical fitness of the person.
With an increase in aerobic performance, the level of PANO increases. With minimal physical activity, the achieved level of physical fitness and health is maintained. A decrease in physical activity below this level leads to hypokinesia, the emergence and development of various diseases of the body.
At the optimal level, fairly large loads are systematically performed, reaching the intensity of ANSP. Above this level, work will occur (to a greater or lesser extent) under anaerobic conditions, which reduces the healing effect and can lead to overexertion and illness. Such loads can be considered maximum.
An optimal level of physical activity helps to improve aerobic capabilities, improve the condition of the cardiovascular system, respiratory, neuromuscular systems, increase the body's reserves, and slow down the aging process. However, the growth of a person’s functional readiness during many years of physical education is limited by the genetic characteristics of his body, state of health, and age.
The aging process, reducing the body's capabilities, worsens adaptation to physical activity and reduces the body's reserves. This leads to the fact that, starting from a certain age, despite systematic training, physical performance first stabilizes at the achieved level and then begins to decline. These processes are especially noticeable starting from 50-60 years. From this time on, the aerobic capabilities of the body begin to be limited, the level of PANO decreases, and, consequently, those loads that were previously optimal become inadequate, excessive, and can lead to overexertion and acceleration of the aging process.
Most people engaged in mental work, especially city dwellers, can rate their physical activity only as satisfactory, which is clearly not enough to maintain a good level of health, high mental and physical performance.
However, we must remember well that the best healing effect is achieved only with strict individualization of training loads, based on age, gender, physical fitness and health status.
But individualization of loads requires systematic, operational, current and stage-by-stage, physiological, medical and pedagogical control of the functional state of the body, its physiological performance and health status in order to make adjustments to the physical activity performed. Only under these conditions does physical education provide a healing effect.

Mechanisms of influence of physical activity on the human body

The health-improving and preventive effect of physical culture is inextricably linked with increasing the body’s reserve capabilities, its protective properties, normalizing metabolism, and optimizing the interaction of motor and autonomic functions.
The mechanisms of influence of physical work on the human body are very diverse. Conventionally, this diversity can be reduced to the following main factors:
1) optimization of the central nervous system;
2) improvement of mechanisms for regulating the functioning of vegetative systems;
3) increasing the adaptive and protective properties of the body;
4) normalization of metabolism;
5) improving the functioning of the cardiovascular and respiratory systems;
6) improvement of the musculoskeletal system;
7) elimination of energy consumption deficit.
Man, in terms of the variety of movements he performs, is far superior to any animals. Moreover, a person can arbitrarily change the nature of the movements performed. Human muscles are not fundamentally different from the muscles of higher animals. Consequently, such a variety of movements is possible only in the presence of developed muscle control systems - the human brain.
Physical activity is an integral result of the activity of all levels of the brain, that is, the joint work of the centers of the cortex and subcortex. But still, as academician I.P. noted. Pavlov, the main impulse for the activity of the cerebral cortex comes from the subcortex. If we exclude vegetative stimuli and emotions, then the cortex will lose the main factor that activates its work.
Physical activity is such a strong need that
It is impossible for a healthy person to learn to completely do without movement, because this is the most natural and deeply embedded function in a person. Turning it off from life destroys and disorganizes the entire organism at all its levels - from the cellular to the holistic. The function of all apparatuses and systems of the body is interconnected and depends on the state of the musculoskeletal system. Physical activity is the most natural way to improve human autonomic functions and metabolism.
With low physical activity, the body's resistance to various stressful influences decreases, the functional reserves of various systems decrease, and the body's working abilities are limited. The work of the heart becomes less economical, its potential reserves are limited, the function of the endocrine glands and, first of all, the sex glands is inhibited.
With high physical activity, all organs and systems work very economically, adaptation reserves are large, and the body's resistance to adverse conditions is high. The more habitual physical activity, the greater the muscle mass and the higher the maximum capacity for oxygen absorption and the lower the mass of adipose tissue. The higher the maximum oxygen absorption, the more intense the supply of oxygen to organs and tissues and the level of metabolism.
Moreover, observing the development of a child, it can be assumed that the formation of will and intellect occurs in parallel with the development of various movements. After all, it is not enough to want to do something, you must be able to do it. Thus, physical activity is extremely necessary for the normal organization of brain function, for the formation of human will and intelligence.
Work in the human body all organs and systems are closely interconnected. Interconnection of many systems are so close that changes in the operation of one of them inevitably affects the state of the others. Particularly important for human health are the relationships between the musculoskeletal system and the autonomic organs.
As a result of insufficient physical activity, the neuro-reflex connections established by nature and consolidated in the process of thousands of years of hard physical labor are disrupted, which inevitably leads to disruption of the regulation of the cardiovascular and other important autonomic systems of the body, metabolic disorders and the development of various diseases.
A person living in conditions of physical inactivity not only does not experience joyful emotions from the movements of his body, but becomes a slave to interoreception (impulses coming from the receptors of internal organs). In the absence or deficiency of proprioception (impulses coming from muscle receptors), impulses from receptors of internal organs become predominant (dominant), which causes various pathological sensations - “stabbing” in the heart, “heartburn” in the stomach, “aching pain” in the liver, etc. d. Moreover, all these painful sensations in the internal organs disappear with increased physical activity.
Performing physical work helps to increase the adaptive and protective properties of the body. This increase manifests itself in the following effects:
- the stability of the central nervous system increases;
- functional abilities and stability of endocrine systems increase
systems (endocrine glands);
- metabolism is normalized;
- the possibilities of transporting oxygen to tissues are expanded;
- the energy and plastic reserves of the body increase.
There are general and special adaptive effects of physical exercise, as well as their indirect effect on risk factors for diseases of the cardiovascular system. The general adaptive effect of physical exercise is to expend energy proportional to the duration and intensity of muscle work, and increase the body’s resistance to the effects of unfavorable environmental factors: neuro-emotional stress, sudden temperature changes, radiation, traumatic injuries, lack of oxygen, etc.
Systematic performance of physical work causes significant changes in the functioning of all vegetative systems of the body. Particularly important for strengthening human health are those beneficial changes that occur under the influence of physical activity in the cardiovascular and respiratory systems. Physical exercise also has a significant impact on performance blood. There is an increase in the total volume of blood circulating through the vessels, the hemoglobin content increases, which leads to an increase in the oxygen capacity of the blood.
Physical exercise also has a significant impact on the respiratory system. As is known, the concept of breathing combines a set of physiological processes leading to the saturation of blood with oxygen, the transfer of oxygen by blood and the absorption of oxygen by the cells of the body.
Systematic performance of physical work causes significant changes in the human musculoskeletal system. These changes are of a different nature. First of all, the mechanical strength of bones increases. An increase in bone strength is associated with an increase in the content of calcium, phosphorus, and magnesium compounds in them. Connective tissue structures are being improved. The strength of ligaments and tendons increases.
Adequate physical training and physical education can significantly delay age-related changes in function. At any age, through regular training, you can increase aerobic performance and physical performance, which are indicators of biological age (biological age, unlike passport age, characterizes the degree of development of the most important physiological systems of the body).
Over the past 30-40 years, in developed countries there has been a significant decrease in the functional capabilities of the body, which depend on its physiological reserves. Physiological reserves – This is the ability of an organ or functional system of the body to increase the intensity of its activity many times compared to a state of relative rest.

physical, mental and sexual health;

maintaining the physiological reserves of the body at an appropriate level;

maintaining muscle tone, strengthening muscles;

joint mobility, strength and elasticity of the ligamentous apparatus;

optimal physical and mental performance;

coordination of movements;

constancy of body weight;

optimal level of metabolism;

optimal functioning of the cardiovascular, respiratory, excretory endocrine, reproductive and other systems;

resistance to stress;

smooth, good mood.

deposition of excess fat;

development of atherosclerosis, hypertension and their complications.

With a moderate load, all parts of the hypothalamic-pituitary-adrenal system are activated. Physical activity activates physiological processes and helps ensure the restoration of impaired human functions. Therefore, physical exercises are a means of nonspecific prevention of a number of functional disorders and diseases, and therapeutic exercises should be considered as a method of rehabilitation therapy.
Physical exercises affect all muscle groups, joints, ligaments, which become strong, muscle volume, elasticity, strength and speed of contraction increase. Increased muscle activity forces us to work with additional stress on the heart, lungs and other organs and systems of our body, thereby increasing the functionality of a person and his resistance to adverse environmental influences.
Regular physical exercise primarily affects the musculoskeletal system and muscles. When performing exercises, heat is generated in the muscles, to which the body responds with increased sweating. During physical activity, blood flow increases: blood brings oxygen and nutrients to the muscles, which break down during vital activity, releasing energy. When moving in the muscles, reserve capillaries additionally open, the amount of circulating blood increases significantly, which causes an improvement in metabolism
etc.................

BIG LENINGRAD LIBRARY - ABSTRACTS - Physical activity and its impact on health

Physical activity and its impact on health

Introduction
1. The role of physical activity in human life
2. Physical activity and its close connection with human health
3. The influence of health-improving physical culture on the body
CONCLUSIONS
LIST OF REFERENCES USED

Introduction

Protecting one's own health is the immediate responsibility of everyone; he has no right to shift it to others. After all, it often happens that a person, through an incorrect lifestyle, bad habits, physical inactivity, and overeating, by the age of 20-30 brings himself to a catastrophic state and only then remembers medicine.

No matter how perfect medicine is, it cannot rid everyone of all diseases. A person is the creator of his own health, for which he must fight. From an early age it is necessary to lead an active lifestyle, toughen up, engage in physical education and sports, observe the rules of personal hygiene - in a word, achieve true harmony of health through reasonable means.

The integrity of the human personality is manifested, first of all, in the interrelation and interaction of the mental and physical forces of the body. The harmony of the psychophysical forces of the body increases health reserves and creates conditions for creative self-expression in various areas of life. An active and healthy person retains youth for a long time, continuing creative activities.

Health is the first and most important need of a person, determining his ability to work and ensuring the harmonious development of the individual. Therefore, the importance of physical activity in people’s lives plays a significant role.

1. ROLE OF MOTOR ACTIVITY IN HUMAN LIFE Some researchers claim that in our time physical activity has decreased by 100 times - compared to previous centuries. If you look carefully, you can come to the conclusion that there is no or almost no exaggeration in this statement. Imagine a peasant from past centuries. As a rule, he had a small plot of land. There are almost no equipment and fertilizers. However, often he had to feed a dozen children. Many also worked as corvee labor. People bore this huge burden day after day and all their lives. Human ancestors experienced no less stress. Constant pursuit of prey, flight from the enemy, etc. Of course, physical overexertion cannot improve your health, but lack of physical activity is also harmful to the body. The truth, as always, lies somewhere in the middle. It is difficult to even list all the positive phenomena that occur in the body during reasonably organized physical exercise. Truly, movement is life. Let us pay attention only to the main points. First of all, we should say about the heart. In an ordinary person, the heart beats at a rate of 60 - 70 beats per minute. At the same time, it consumes a certain amount of nutrients and wears out at a certain rate (like the body as a whole). In a completely untrained person, the heart makes more contractions per minute, also consumes more nutrients and, of course, ages faster. Everything is different for well-trained people. The number of beats per minute can be 50, 40 or less. The efficiency of the heart muscle is significantly higher than usual. Consequently, such a heart wears out much more slowly. Physical exercise leads to a very interesting and beneficial effect in the body. During exercise, the metabolism accelerates significantly, but after it it begins to slow down and finally decreases to a level below normal. In general, a training person’s metabolism is slower than usual, the body works more economically, and life expectancy increases. Everyday stress on a trained body has a noticeably less destructive effect, which also prolongs life. The enzyme system is improved, metabolism is normalized, a person sleeps better and recovers after sleep, which is very important. In a trained body, the amount of energy-rich compounds such as ATP increases, and thanks to this, almost all capabilities and abilities increase. Including mental, physical, sexual. When physical inactivity (lack of movement) occurs, as well as with age, negative changes appear in the respiratory organs. The amplitude of respiratory movements decreases. The ability to breathe deeply is especially reduced. In this regard, the volume of residual air increases, which adversely affects gas exchange in the lungs. The vital capacity of the lungs also decreases. All this leads to oxygen starvation. In a trained body, on the contrary, the amount of oxygen is higher (despite the fact that the need is reduced), and this is very important, since oxygen deficiency gives rise to a huge number of metabolic disorders. The immune system is significantly strengthened. Special studies conducted on humans have shown that physical exercise increases the immunobiological properties of blood and skin, as well as resistance to certain infectious diseases. In addition to the above, a number of indicators improve: the speed of movements can increase by 1.5 - 2 times, endurance - by several times, strength by 1.5 - 3 times, minute blood volume during work by 2 - 3 times, oxygen absorption per 1 minute during work - 1.5 - 2 times, etc. The great importance of physical exercise is that it increases the body's resistance to the action of a number of different unfavorable factors. For example, such as low atmospheric pressure, overheating, some poisons, radiation, etc. In special experiments on animals, it was shown that rats that were trained for 1-2 hours every day by swimming, running or hanging on a thin pole survived after irradiation with X-rays in a greater percentage of cases. When repeated irradiation with small doses, 15% of untrained rats died after a total dose of 600 roentgens, and the same percentage of trained rats died after a dose of 2400 roentgens. Physical exercise increases the resistance of the body of mice after transplantation of cancerous tumors. Stress has a strong destructive effect on the body. Positive emotions, on the contrary, contribute to the normalization of many functions. Physical exercise helps maintain vigor and cheerfulness. Physical activity has a strong anti-stress effect. From an incorrect lifestyle or simply over time, harmful substances, so-called toxins, can accumulate in the body. The acidic environment that forms in the body during significant physical activity oxidizes waste to harmless compounds, and then they are easily eliminated. So, the beneficial effects of physical activity on the human body are truly limitless. 2 Physical activity and its close connection with human health

It has been noted that radiologists involved in physical exercise have a lower degree of exposure to penetrating radiation on the morphological composition of the blood. Experiments on animals have shown that systematic muscle training slows down the development of malignant tumors.

In the response of the human body to physical activity, the first place is occupied by the influence of the cerebral cortex on the regulation of the functions of the main systems: changes occur in the cardiorespiratory system, gas exchange, metabolism, etc. Exercises enhance the functional restructuring of all parts of the musculoskeletal system, cardiovascular and other systems , improve tissue metabolism processes. Under the influence of moderate physical activity, the performance of the heart, the hemoglobin content and the number of red blood cells increase, and the phagocytic function of the blood increases. The function and structure of the internal organs themselves are improved, chemical processing and movement of food through the intestines is improved.

Exercise also leads to an increase in white blood cells and lymphocytes, which are the body's main defenders against infection. Physical exercise affects blood pressure by reducing the production of norepinephrine, a hormone that, by constricting blood vessels, causes increased blood pressure.

The combined activity of muscles and internal organs is regulated by the nervous system, the function of which is also improved by systematic exercise.

There is a close connection between breathing and muscle activity. Performing various physical exercises affects breathing and ventilation of air in the lungs, the exchange of oxygen and carbon dioxide in the lungs between air and blood, and the use of oxygen by body tissues.

Every disease is accompanied by dysfunction and compensation. So, physical exercise helps accelerate regenerative processes, saturate the blood with oxygen, plastic (“building”) materials, which speeds up recovery.

In diseases, the general tone decreases, and inhibitory conditions in the cerebral cortex worsen. Physical exercises increase overall tone and stimulate the body's defenses. That is why therapeutic exercises are widely used in the practice of hospitals, clinics, sanatoriums, medical and physical education clinics, etc. Physical exercises are used with great success in the treatment of various chronic diseases and at home, especially if the patient, for a number of reasons, cannot visit the clinic or another medical institution. However, physical exercises should not be used during the period of exacerbation of the disease, at high temperatures and other conditions.

There is a close connection between the activity of muscles and internal organs. Scientists have found that this is due to the presence of neurovisceral connections. Thus, when the nerve endings of muscle-joint sensitivity are irritated, impulses enter the nerve centers that regulate the functioning of internal organs. The activity of the heart, lungs, kidneys, etc. changes accordingly, adapting to the demands of the working muscles and the whole body.

When using physical exercises, in addition to normalizing the reactions of the cardiovascular, respiratory and other systems, a person’s adaptability to climatic factors is restored, a person’s resistance to various diseases, stress, etc. increases. This happens faster if gymnastic exercises, sports games, hardening procedures, etc. are used.

For many diseases, properly dosed physical activity slows down the development of the disease process and contributes to a more rapid recovery of impaired functions.

Thus, under the influence of physical exercise, the structure and activity of all human organs and systems is improved, efficiency increases, and health improves.

At the same time, numerous morphological, biochemical, physiological studies indicate that large physical loads contribute to significant changes in the morphological structures and chemistry of tissues and organs, lead to significant changes in homeostasis (there is an increase in the content of lactate, urea, etc. in the blood), metabolic disorders substances, tissue hypoxia, etc.

3. The influence of health-improving physical culture on the body The health-improving and preventive effect of mass physical culture is inextricably linked with increased physical activity, strengthening of the functions of the musculoskeletal system, and activation of metabolism. Teachings of R. Mogendovich about motor-visceral reflexes showed the relationship between the activity of the motor apparatus, skeletal muscles and autonomic organs. As a result of insufficient physical activity in the human body, the neuro-reflex connections established by nature and strengthened in the process of heavy physical labor are disrupted, which leads to a disorder in the regulation of the activity of the cardiovascular and other systems, metabolic disorders and the development of degenerative diseases (atherosclerosis, etc.). For the normal functioning of the human body and maintaining health, a certain “dose” of physical activity is necessary. In this regard, the question arises about the so-called habitual motor activity, i.e. activities performed in the process of everyday professional work and at home. The most adequate expression of the amount of muscular work performed is the amount of energy consumption. The minimum daily energy consumption required for the normal functioning of the body is 12-16 MJ (depending on age, gender and body weight), which corresponds to 2880-3840 kcal. Of this, at least 5.0-9.0 MJ (1200-1900 kcal) should be spent on muscle activity; the remaining energy costs ensure the maintenance of the body's vital functions at rest, the normal functioning of the respiratory and circulatory systems, metabolic processes, etc. (basic metabolic energy). In economically developed countries, over the past 100 years, the share of muscle work as a generator of energy used by humans has decreased almost 200 times, which led to a reduction in energy consumption for muscle activity (working metabolism) to an average of 3.5 MJ. The deficit in energy consumption necessary for the normal functioning of the body was thus about 2.0-3.0 MJ (500 -750 kcal) per day. Labor intensity in modern production conditions does not exceed 2-3 kcal/world, which is 3 times lower than the threshold value (7.5 kcal/min) that provides a health-improving and preventive effect. In this regard, to compensate for the lack of energy consumption during work, a modern person needs to perform physical exercises with an energy consumption of at least 350-500 kcal per day (or 2000-3000 kcal per week). According to Becker, currently only 20% of the population of economically developed countries engage in sufficiently intense physical training to ensure the required minimum energy expenditure; the remaining 80% have daily energy expenditure significantly below the level necessary to maintain stable health. A sharp restriction of physical activity in recent decades has led to a decrease in the functional capabilities of middle-aged people. For example, the MIC value in healthy men decreased from approximately 45.0 to 36.0 ml/kg. Thus, the majority of the modern population of economically developed countries has a real danger of developing hypokinesia. The syndrome, or hypokinetic disease, is a complex of functional and organic changes and painful symptoms that develop as a result of a mismatch between the activities of individual systems and the body as a whole with the external environment. The pathogenesis of this condition is based on disorders of energy and plastic metabolism (primarily in the muscular system). The mechanism of the protective effect of intense physical exercise is embedded in the genetic code of the human body. Skeletal muscles, which on average make up 40% of body weight (in men), are genetically programmed by nature for hard physical work. “Motor activity is one of the main factors that determine the level of the body’s metabolic processes and the state of its skeletal, muscular and cardiovascular systems,” wrote academician V.V. Parin (1969). Human muscles are a powerful generator of energy. They send a strong stream of nerve impulses to maintain optimal tone of the central nervous system , facilitate the movement of venous blood in vessels to the heart (“muscle pump”), create the necessary tension for the normal functioning of the motor system. According to the “energy rule of skeletal muscles” by I.A. Arshavsky, the energy potential of the body and the functional state of all organs and systems depend on the nature of the activity of skeletal muscles. The more intense the motor activity within the optimal zone, the more fully the genetic program is implemented, and the energy potential, functional resources of the body and life expectancy increase. There are general and special effects of physical exercise, as well as their indirect effect on risk factors. The most general effect of training is energy consumption, directly proportional to the duration and intensity of muscle activity, which makes it possible to compensate for the deficit in energy expenditure. It is also important to increase the body’s resistance to the effects of adverse environmental factors: stressful situations, high and low temperatures, radiation, injuries, hypoxia . As a result of increased nonspecific immunity, resistance to colds also increases. However, the use of extreme training loads required in elite sports to achieve “peak” athletic form often leads to the opposite effect - suppression of the immune system and increased susceptibility to infectious diseases . A similar negative effect can be obtained when engaging in mass physical culture with an excessive increase in load. The special effect of health training is associated with an increase in the functionality of the cardiovascular system. It consists in economizing the work of the heart at rest and increasing the reserve capabilities of the circulatory system during muscle activity. One of the most important effects of physical training is the exercise of resting heart rate (bradycardia) as a manifestation of economization of cardiac activity and lower myocardial oxygen demand. Increasing the duration of the diastole (relaxation) phase provides greater blood flow and a better supply of oxygen to the heart muscle. It is believed that an increase in resting heart rate by 15 beats/min increases the risk of sudden death from a heart attack by 70% - the same pattern is observed with muscle activity. When performing a standard load on a bicycle ergometer in trained men, the volume of coronary blood flow is almost 2 times less than in untrained men (140 versus 260 ml/min per 100 g of myocardial tissue), and accordingly, the myocardial oxygen demand is 2 times less (20 versus 40 ml/min). min per 100 g of tissue). Thus, with an increase in the level of training, the myocardial oxygen demand decreases both at rest and at submaximal loads, which indicates economization of cardiac activity. This circumstance is a physiological justification for the need for adequate physical training for patients with ICS, since as training increases and By reducing myocardial oxygen demand, the level of threshold load increases, which the subject can perform without the threat of myocardial ischemia and an attack of angina. The most pronounced increase in the reserve capabilities of the circulatory system during intense muscle activity is: an increase in the maximum heart rate, systolic and minute blood volume, arteriovenous oxygen difference, a decrease in total peripheral vascular resistance (TPVR) , which facilitates the mechanical work of the heart and increases its performance. An assessment of the functional reserves of the circulatory system under extreme physical exertion in people with different levels of physical condition shows: people with average UFS (and below average) have minimal functional capabilities bordering on pathology, their physical performance is below 75% DMPK. On the contrary, well-trained athletes with high UVC meet the criteria of physiological health in all respects, their physical performance reaches or exceeds optimal values (100% DMPC or more, or 3 W/kg or more). Adaptation of the peripheral blood circulation comes down to an increase in muscle blood flow under extreme loads (maximum 100 times), an arteriovenous difference in oxygen, the density of the capillary bed in working muscles, an increase in the concentration of myoglobin and an increase in the activity of oxidative enzymes. An increase in fibrinolytic activity of the blood during health-improving training (maximum 6 times) and a decrease in the tone of the sympathetic nervous system also play a protective role in the prevention of cardiovascular diseases. As a result, the response to neurohormones decreases under conditions of emotional stress, i.e. The body's resistance to stress increases. In addition to the pronounced increase in the body's reserve capabilities under the influence of health-improving training, its preventive effect is also extremely important, associated with an indirect effect on risk factors for cardiovascular diseases. With increasing training (as the level of physical performance increases), there is a clear decrease in all the main risk factors for NES - blood cholesterol, blood pressure and body weight. B.A. Pirogova (1985) in her observations showed: as UVC increased, the cholesterol content in the blood decreased from 280 to 210 mg, and triglycerides from 168 to 150 mg%. At any age, with the help of training, you can increase aerobic capabilities and the level of endurance - indicators of biological age organism and its viability. For example, well-trained middle-aged runners have a maximum possible heart rate that is about 10 beats per minute higher than untrained runners. Physical exercises such as walking and running (3 hours per week) already after 10-12 weeks lead to an increase in MOC by 10-15%. Thus, the health-improving effect of mass physical education is associated primarily with an increase in the aerobic capabilities of the body , level of general endurance and physical performance. An increase in physical performance is accompanied by a preventive effect in relation to risk factors for cardiovascular diseases: a decrease in body weight and fat mass, cholesterol and triglycerides in the blood, a decrease in LIP and an increase in HDL, a decrease in blood pressure and heart rate . In addition, regular physical training can significantly slow down the development of age-related involutional changes in physiological functions, as well as degenerative changes in various organs and systems (including delay and reverse development of atherosclerosis). In this regard, the musculoskeletal system is no exception. Performing physical exercises has a positive effect on all parts of the musculoskeletal system, preventing the development of degenerative changes associated with age and physical inactivity. The mineralization of bone tissue and calcium content in the body increases, which prevents the development of osteoporosis. The flow of lymph to the articular cartilage and intervertebral discs increases, which is the best means of preventing arthrosis and osteochondrosis. All these data indicate the invaluable positive impact of health-improving physical education on the human body. CONCLUSIONS So, we can draw the following conclusions: · In modern society, where heavy physical labor has been replaced by machines and automatic machines for a short period of time, from the point of view of human development, a person faces the danger that has already been mentioned - hypokinesia. It is she who is credited with a largely predominant role in the widespread spread of the so-called diseases of civilization. Under these conditions, physical culture is especially effective in maintaining and strengthening human health. · The beneficial effects of physical activity on the human body are truly limitless. After all, man was originally designed by nature for increased physical activity. Reduced activity leads to many disorders and premature decline of the body. · Under the influence of physical exercises, the structure and activity of all human organs and systems is improved, efficiency increases, and health improves. · Physical activity is a leading factor in human health, because is aimed at stimulating the body's defenses and increasing health potential. · Full physical activity is an integral part of a healthy lifestyle, influencing almost all aspects of human life. LIST OF REFERENCES USED 1. Amosov N.M. Thoughts about health. - M., 1987. - 230 p.2. Amosov N.M., Bendet Ya.A. Physiological activity and the heart. - K., 1989. - 216 p.3. Belov V.I. Encyclopedia of health. - M., 1993. - 412 p.4. Brekhman I.I. Valeology is the science of health. - M., 1990. - 510 p.5. Muravov I.V. Physical culture and active longevity. - M., 1979. - 396 p.6. Muravov I.V. Health-improving effects of physical culture and sports. - K., 1989. - 203 p.7. Fomin N.A. Human physiology. - M., 1982. - 380 p.

A healthy lifestyle is the basis of the quality of our existence. If a person does not adhere to the principles that support his body and soul in harmony, then his own “turns his back on him.” A variety of diseases begin, which exhaust and deplete, significantly worsening the condition.

What are the postulates that determine a healthy lifestyle for us?

Proper, balanced nutrition;
Healthy, sufficient sleep;
Psychological comfort;

And, of course, physical activity. “Movement is life itself” is a very common expression with which it is impossible to disagree.
Unfortunately, in the modern world, people carry out their movement mainly through vehicles - cars, trains, airplanes.
Of course, such an information-rich environment requires rapid response and sometimes being in several places at once. However, we must not forget that man was formed by hunting for food and escaping from predators. Therefore, the decrease in physical activity immediately affected the global community. How, you ask? This is exactly the topic we will examine in our article.

Add to the above vehicles elevators, cell phones, computers, televisions, remote controls... The result is a catastrophic lack of the simplest walking.
The first terrible result was excess weight. Interestingly, people began to move much less and eat more. Standard portions are steadily increasing, and the amount of fat is also progressing. These are colossal amounts of energy that a person does not have time and does not want to spend on sports, and even simple walks. Therefore, calories are safely stored as fat reserves.
Thus, we can say that decreased activity is a predisposing factor to the occurrence of cardiovascular diseases: increased blood pressure, atherosclerosis, heart attacks and strokes, which ultimately lead to disability or death.

Vessels suffer throughout the body, these are not only arteries, but also veins. Reduced movement worsens and provokes varicose veins of the lower extremities and pelvis, and this is fraught with the formation of blood clots.

A sedentary lifestyle worsens the motor function of the gastrointestinal tract. This is one of the causes of constipation and indigestion. As a result, taking laxatives or other medications. And the solution is simple - bring walks, outdoor games and exercise back into your life. It would also be nice to have 2 trips to the pool for an hour each.

In addition, the musculoskeletal system also suffers - joints begin to ache. Historically, the joint system was designed for active movement and deteriorated when not in use. The same goes for bone tissue. Physical activity stimulates the activity of the cells that form it - osteoblasts.
This is why sports, especially walking, are recommended in old age.
In recent years, the so-called “Norwegian” walking, that is, walking with poles, has gained popularity. The inclusion of auxiliary equipment helps to use as many muscles as possible and stimulate their development, preventing atrophy.

Physical activity helps maintain coordination, which reduces the likelihood of falls and injuries, especially broken bones. In old age and old age, this is extremely important, given the widespread prevalence of osteoporosis. A hip fracture can be fatal, so physical exercise is one of the universal methods of prevention, because calcium is absorbed by the bones only when a person is in motion.

In addition, exercises normalize the functioning of the respiratory system, improving the oxygen supply to body tissues.

It is worth saying that accustoming to sports should begin at a very early age, and activities should meet age characteristics. Subsequently, this useful habit is maintained, ensuring the desire for a healthy existence.

The influence of physical exercise on the psychological sphere deserves special attention. They improve mood, increase self-esteem and perception of oneself as an individual, and create motivation for success.

Thus, it is impossible not to note the leading influence of physical movement on human health, along with nutrition. Therefore, I will give a few examples, how can you become more active:

Walk at least a distance of at least one kilometer;
Take a walk;
Do not park next to your house;
Do not use the elevator;
Walk with children;
Clean your home more often;
Dance;
Go to a fitness club;
Minimize television viewing. Don't eat while watching programs - drink tea.

By following these simple rules, you will improve your health.

Elena, ya-baby.net

Protecting one’s own health is the immediate responsibility of everyone; he has no right to shift it to others. After all, it often happens that a person, through an incorrect lifestyle, bad habits, physical inactivity, and overeating, by the age of 20-30 brings himself to a catastrophic state and only then remembers medicine.

1. ROLE OF MOTOR ACTIVITY IN HUMAN LIFE

Some researchers claim that in our time physical activity has decreased by 100 times - compared to previous centuries. If you look carefully, you can come to the conclusion that there is no or almost no exaggeration in this statement. Imagine a peasant from past centuries. As a rule, he had a small plot of land. There are almost no equipment and fertilizers. However, often he had to feed a dozen children. Many also worked as corvee labor. People bore this huge burden day after day and all their lives. Human ancestors experienced no less stress. Constant pursuit of prey, flight from the enemy, etc. Of course, physical overexertion cannot improve your health, but lack of physical activity is also harmful to the body. The truth, as always, lies somewhere in the middle. It is difficult to even list all the positive phenomena that occur in the body during reasonably organized physical exercise. Truly, movement is life. Let's pay attention only to the main points.

First of all, we should talk about the heart. In an ordinary person, the heart beats at a rate of 60–70 beats per minute. At the same time, it consumes a certain amount of nutrients and wears out at a certain rate (like the body as a whole). In a completely untrained person, the heart makes more contractions per minute, also consumes more nutrients and, of course, ages faster. Everything is different for well-trained people. The number of beats per minute can be 50, 40 or less. The efficiency of the heart muscle is significantly higher than usual. Consequently, such a heart wears out much more slowly. Physical exercise leads to a very interesting and beneficial effect in the body. During exercise, the metabolism accelerates significantly, but after it it begins to slow down and finally decreases to a level below normal. In general, a person who exercises has a slower metabolism than usual, the body works more economically, and life expectancy increases.

Everyday stress on a trained body has a noticeably less destructive effect, which also prolongs life. The enzyme system is improved, metabolism is normalized, a person sleeps better and recovers after sleep, which is very important. In a trained body, the amount of energy-rich compounds such as ATP increases, and thanks to this, almost all capabilities and abilities increase. Including mental, physical, sexual.

When physical inactivity (lack of movement) occurs, as well as with age, negative changes appear in the respiratory organs. The amplitude of respiratory movements decreases. The ability to breathe deeply is especially reduced. In this regard, the volume of residual air increases, which adversely affects gas exchange in the lungs. The vital capacity of the lungs also decreases. All this leads to oxygen starvation. In a trained body, on the contrary, the amount of oxygen is higher (despite the fact that the need is reduced), and this is very important, since oxygen deficiency gives rise to a huge number of metabolic disorders. The immune system is significantly strengthened. Special studies conducted on humans have shown that physical exercise increases the immunobiological properties of blood and skin, as well as resistance to certain infectious diseases. In addition to the above, a number of indicators improve: the speed of movements can increase by 1.5 - 2 times, endurance - by several times, strength by 1.5 - 3 times, minute blood volume during work by 2 - 3 times, oxygen absorption per 1 minute during operation - 1.5 - 2 times, etc.

The great importance of physical exercise is that it increases the body’s resistance to a number of different unfavorable factors. For example, such as low atmospheric pressure, overheating, some poisons, radiation, etc. In special experiments on animals, it was shown that rats that were trained for 1 to 2 hours every day by swimming, running or hanging on a thin pole survived after irradiation with X-rays in a greater percentage of cases. When repeated irradiation with small doses, 15% of untrained rats died after a total dose of 600 roentgens, and the same percentage of trained rats died after a dose of 2400 roentgens. Physical exercise increases the resistance of the body of mice after transplantation of cancerous tumors.

Stress has a powerful destructive effect on the body. Positive emotions, on the contrary, contribute to the normalization of many functions. Physical exercise helps maintain vigor and cheerfulness. Physical activity has a strong anti-stress effect. From an incorrect lifestyle or simply over time, harmful substances, so-called toxins, can accumulate in the body. The acidic environment that forms in the body during significant physical activity oxidizes waste to harmless compounds, and then they are easily eliminated.

So, the beneficial effects of physical activity on the human body are truly limitless.

2 Physical activity and its close connection with human health

The combined activity of muscles and internal organs is regulated by the nervous system, the function of which is also improved by systematic exercise.

For many diseases, properly dosed physical activity slows down the development of the disease process and contributes to a more rapid recovery of impaired functions.

Thus, under the influence of physical exercise, the structure and activity of all human organs and systems is improved, efficiency increases, and health improves.

3. The influence of health-improving physical culture on the body

The health-improving and preventive effect of mass physical culture is inextricably linked with increased physical activity, strengthening of the functions of the musculoskeletal system, and activation of metabolism. R. Mogendovich's teaching on motor-visceral reflexes showed the relationship between the activity of the motor apparatus, skeletal muscles and autonomic organs. As a result of insufficient physical activity in the human body, the neuro-reflex connections established by nature and strengthened in the process of heavy physical labor are disrupted, which leads to a disorder in the regulation of the activity of the cardiovascular and other systems, metabolic disorders and the development of degenerative diseases (atherosclerosis, etc.). For the normal functioning of the human body and maintaining health, a certain “dose” of physical activity is necessary. In this regard, the question arises about the so-called habitual motor activity, i.e. activities performed in the process of everyday professional work and at home. The most adequate expression of the amount of muscular work performed is the amount of energy expenditure.

The minimum daily energy consumption required for the normal functioning of the body is 12-16 MJ (depending on age, gender and body weight), which corresponds to 2880-3840 kcal. Of this, at least 5.0-9.0 MJ (1200-1900 kcal) should be spent on muscle activity; the remaining energy costs ensure the maintenance of the body's vital functions at rest, the normal functioning of the respiratory and circulatory systems, metabolic processes, etc. (basic metabolic energy).

In economically developed countries over the past 100 years, the share of muscle work as a generator of energy used by humans has decreased by almost 200 times, which has led to a decrease in energy consumption for muscle activity (working metabolism) to an average of 3.5 MJ.

The deficit in energy consumption necessary for the normal functioning of the body was thus about 2.0-3.0 MJ (500-750 kcal) per day. Labor intensity in modern production conditions does not exceed 2-3 kcal/world, which is 3 times lower than the threshold value (7.5 kcal/min) that provides a health-improving and preventive effect. In this regard, to compensate for the lack of energy consumption during work, a modern person needs to perform physical exercises with an energy consumption of at least 350-500 kcal per day (or 2000-3000 kcal per week). According to Becker, currently only 20% of the population of economically developed countries engage in sufficiently intense physical training to ensure the required minimum energy expenditure; the remaining 80% have daily energy expenditure significantly below the level necessary to maintain stable health.

A sharp restriction of physical activity in recent decades has led to a decrease in the functional capabilities of middle-aged people. For example, the MIC value in healthy men decreased from approximately 45.0 to 36.0 ml/kg. Thus, the majority of the modern population of economically developed countries has a real danger of developing hypokinesia. The syndrome, or hypokinetic disease, is a complex of functional and organic changes and painful symptoms that develop as a result of a mismatch between the activities of individual systems and the body as a whole with the external environment. The pathogenesis of this condition is based on disorders of energy and plastic metabolism (primarily in the muscular system). The mechanism of the protective effect of intense physical exercise is embedded in the genetic code of the human body. Skeletal muscles, which on average make up 40% of body weight (in men), are genetically programmed by nature for hard physical work. “Motor activity is one of the main factors that determine the level of the body’s metabolic processes and the state of its skeletal, muscular and cardiovascular systems,” wrote academician V.V. Parin (1969). Human muscles are a powerful generator of energy. They send a strong stream of nerve impulses to maintain optimal tone of the central nervous system , facilitate the movement of venous blood in vessels to the heart (“muscle pump”), create the necessary tension for the normal functioning of the motor system. According to the “energy rule of skeletal muscles” by I.A. Arshavsky, the energy potential of the body and the functional state of all organs and systems depend on the nature of the activity of skeletal muscles. The more intense the motor activity within the optimal zone, the more fully the genetic program is implemented, and the energy potential, functional resources of the body and life expectancy increase. There are general and special effects of physical exercise, as well as their indirect effect on risk factors. The most general effect of training is energy expenditure, directly proportional to the duration and intensity of muscle activity, which allows one to compensate for the deficit in energy expenditure.

It is also important to increase the body’s resistance to the effects of unfavorable environmental factors: stressful situations, high and low temperatures, radiation, injuries, hypoxia. As a result of increased nonspecific immunity, resistance to colds also increases. However, the use of extreme training loads required in elite sports to achieve “peak” athletic form often leads to the opposite effect - suppression of the immune system and increased susceptibility to infectious diseases . A similar negative effect can be obtained when engaging in mass physical culture with an excessive increase in load. The special effect of health training is associated with an increase in the functionality of the cardiovascular system. It consists in economizing the work of the heart at rest and increasing the reserve capabilities of the circulatory system during muscle activity. One of the most important effects of physical training is the exercise of resting heart rate (bradycardia) as a manifestation of economization of cardiac activity and lower myocardial oxygen demand. Increasing the duration of the diastole (relaxation) phase provides greater blood flow and a better supply of oxygen to the heart muscle. It is believed that an increase in resting heart rate by 15 beats/min increases the risk of sudden death from a heart attack by 70% - the same pattern is observed with muscle activity. When performing a standard load on a bicycle ergometer in trained men, the volume of coronary blood flow is almost 2 times less than in untrained men (140 versus 260 ml/min per 100 g of myocardial tissue), and accordingly, the myocardial oxygen demand is 2 times less (20 versus 40 ml/min). min per 100 g of tissue). Thus, with an increase in the level of training, the myocardial oxygen demand decreases both at rest and at submaximal loads, which indicates economization of cardiac activity.

This circumstance is a physiological justification for the need for adequate physical training for patients with ICS, since as training increases and myocardial oxygen demand decreases, the level of threshold load that the subject can perform without the threat of myocardial ischemia and an attack of angina increases. The most pronounced increase in the reserve capabilities of the circulatory system during intense muscle activity is: an increase in the maximum heart rate, systolic and minute blood volume, arteriovenous oxygen difference, a decrease in total peripheral vascular resistance (TPVR) , which facilitates the mechanical work of the heart and increases its performance. An assessment of the functional reserves of the circulatory system under extreme physical exertion in people with different levels of physical condition shows: people with average UFS (and below average) have minimal functional capabilities bordering on pathology, their physical performance is below 75% of the DMPC. On the contrary, well-trained athletes with high UVC meet the criteria of physiological health in all respects, their physical performance reaches or exceeds optimal values (100% DMPC or more, or 3 W/kg or more). Adaptation of the peripheral blood circulation comes down to an increase in muscle blood flow under extreme loads (maximum 100 times), an arteriovenous difference in oxygen, the density of the capillary bed in working muscles, an increase in the concentration of myoglobin and an increase in the activity of oxidative enzymes. An increase in fibrinolytic activity of the blood during health-improving training (maximum 6 times) and a decrease in the tone of the sympathetic nervous system also play a protective role in the prevention of cardiovascular diseases. As a result, the response to neurohormones decreases under conditions of emotional stress, i.e. The body's resistance to stress increases. In addition to the pronounced increase in the body's reserve capabilities under the influence of health-improving training, its preventive effect is also extremely important, associated with an indirect effect on risk factors for cardiovascular diseases. With increasing training (as the level of physical performance increases), there is a clear decrease in all the main risk factors for NES - blood cholesterol, blood pressure and body weight. B.A. Pirogova (1985) in her observations showed: as UVC increased, the cholesterol content in the blood decreased from 280 to 210 mg, and triglycerides from 168 to 150 mg%.

At any age, with the help of training, you can increase aerobic capacity and the level of endurance - indicators of the biological age of the body and its vitality. For example, well-trained middle-aged runners have a maximum possible heart rate that is about 10 beats per minute higher than untrained runners. Physical exercises such as walking and running (3 hours per week) already after 10-12 weeks lead to an increase in VO2 max by 10-15%.

Thus, the health-improving effect of mass physical education is associated primarily with an increase in the aerobic capabilities of the body, the level of general endurance and physical performance.

An increase in physical performance is accompanied by a preventive effect in relation to risk factors for cardiovascular diseases: a decrease in body weight and fat mass, cholesterol and triglycerides in the blood, a decrease in LIP and an increase in HDL, a decrease in blood pressure and heart rate. In addition, regular physical training can significantly slow down the development of age-related involutional changes in physiological functions, as well as degenerative changes in various organs and systems (including delay and reverse development of atherosclerosis). In this regard, the musculoskeletal system is no exception. Performing physical exercises has a positive effect on all parts of the musculoskeletal system, preventing the development of degenerative changes associated with age and physical inactivity. The mineralization of bone tissue and calcium content in the body increases, which prevents the development of osteoporosis. The flow of lymph to the articular cartilage and intervertebral discs increases, which is the best means of preventing arthrosis and osteochondrosis. All these data indicate the invaluable positive impact of health-improving physical education on the human body.

CONCLUSIONS

So, we can draw the following conclusions:

· In modern society, where heavy physical labor has been replaced by machines and automatic machines for a short period of time, from the point of view of human development, a person faces the danger that has already been mentioned - hypokinesia. It is she who is credited with a largely predominant role in the widespread spread of the so-called diseases of civilization. Under these conditions, physical culture is especially effective in maintaining and strengthening human health.

· The beneficial effects of physical activity on the human body are truly limitless. After all, man was originally designed by nature for increased physical activity. Reduced activity leads to many disorders and premature decline of the body.

· Under the influence of physical exercise, the structure and activity of all human organs and systems is improved, efficiency increases, and health improves.

· Physical activity is a leading factor in human health, because is aimed at stimulating the body's defenses and increasing health potential.

· Full physical activity is an integral part of a healthy lifestyle, influencing almost all aspects of human life.

LIST OF REFERENCES USED

1. Amosov N.M. Thoughts about health. – M., 1987. – 230 p.

2. Amosov N.M., Bendet Ya.A. Physiological activity and the heart. - K., 1989. – 216 p.

3. Belov V.I. Encyclopedia of health. – M., 1993. – 412 p.

4. Brekhman I.I. Valeology is the science of health. – M., 1990. – 510 p.

5. Muravov I.V. Physical culture and active longevity. – M., 1979. – 396 p.

6. Muravov I.V. Health-improving effects of physical culture and sports. – K., 1989. – 203 p.

7. Fomin N.A. Human physiology. – M., 1982. – 380 p.

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