There is a word that many people hear from doctors when they go to the hospital because they feel unwell, and that is “exercise”. In general, the general public will know that exercise is good for health as a known fact.
As if to reflect this, in the survey on the participation of national sports in the public life sports announced by the National Statistical Office in 2021, 60.8% of the total population exercising at least once a week and 49.8% of the population exercising at least twice a week. Compared to the population that exercised once a week in 2012 was measured at 43.3% and as of 1989, 38.9%, exercise is now becoming an indispensable part of our lives.
When I am receiving medical treatment, I am also told to ‘exercise consistently’ like a virtuoso, but whenever I do that, I am often surprised that many people say that they are already doing it. However, when asked what kind of exercise they do, there are many people who do not answer well.
As the age increases, the importance of exercise for health promotion increases, and it is especially important what kind of exercise you do to fit your condition. If the purpose is different, the type of exercise must be different, so this column will take the time to find out what type of exercise there is.
What is the difference between aerobic exercise and anaerobic exercise?
All activities, including exercise, require energy. Our body uses a unit called ATP to create energy, which is called a ‘metabolic process’. Oxygen is not used when strong energy is to be generated in a short period of time, but oxygen is required when continuous energy is required over a long period of time. Depending on the type of exercise, such as short-term or long-term, high-intensity or low-intensity exercise, the use of oxygen in the metabolic process is divided.
‘Anaerobic exercise’, often referred to as strength training, uses stored carbohydrates in muscles as an energy source. During the metabolic process, lactic acid is released, which causes muscle pain and protects the body from excessive exercise loads and damage to major joints.
‘Aerobic exercise’, referred to as cardiorespiratory endurance exercise, uses fat and protein as an energy source along with carbohydrates, and uses an energy source that can be used for a longer period of time using oxygen. Fat is used as an energy source in moderate-intensity and prolonged exercise for more than 30 minutes.
Why shouldn’t strength training be neglected?
50-60 more strength training should be done!
The force generated by the contraction of the muscle is called muscular strength, and muscular endurance can be measured by evaluating how long it can be repeatedly exerted. When we apply force, that is, when we cause a muscle to contract, a muscle can shrink in length, but it can stretch or not change in length.
An exercise in which the length of a muscle does not change is called an isometric exercise, and it is an exercise that does not burden the muscle tissue. Conversely, a movement in which the length of a muscle decreases as the length changes is called eccentric, and a movement that increases in length is called concentric.
Since the loss of muscle mass is the first step that leads to a decrease in physical activity, even if you are not interested in body shape, you should not neglect strength training. After the age of 60, muscle strength is known to decrease by 1-2% every year and 10-15% in 10 years, which causes deterioration of physical and mental abilities. The age at which people should be interested in strength training should be 5060 rather than 2030.
How to prevent cardiovascular disease?
Increase your cardiorespiratory endurance!
The effect of increasing cardiorespiratory endurance according to physical activity on mortality has been proven through many literatures, and it is particularly effective for people with cardiovascular disease.
Aerobic exercise, which is represented by running and cycling, is a very important exercise area for health promotion because it improves various cardiovascular and metabolic functions such as improvement of heart function, improvement of hyperlipidemia and vascular status, and weight loss.
It is important to exercise at a relative intensity rather than absolute intensity, that is, exercise at a level that you feel is out of breath, so it is important to maintain your own pace without excessive speed following others.
These days, with the introduction of smart watches, you can exercise while checking your own pulse, which can help you measure an appropriate level.
How to avoid joint damage?
Flexibility exercise is essential before starting exercise!
There are many joints in our body, such as the shoulder, elbow, hip, knee, wrist and ankle, and maintaining the movement of the joint within the normal range is an important part of health care.
Sitting postures and postures that put a strain on the joints taken during various tasks can lead to overcontraction of muscles, which causes chronic pain and limitation of joint function. Also, it is suitable as an exercise to increase body temperature before the start of this exercise to warm up the body and to prevent joint damage caused by sudden exercise.
As such, there are various types of exercise, and it is helpful to maintain health by changing the exercise method according to one’s age and condition.
In an aging society, exercise is now essential to maintain physical and mental health and to continue social life for a long time. Now you know that every exercise has a purpose.
Depending on the individual’s health condition, there are exercises that are helpful and there are exercises that can harm the body. It is an exercise that you do in your busy time, so I recommend that you participate in the exercise while thinking about where the exercise you are doing corresponds to.