How Strength and Cardio Training Help the Body Essay

Sports Physiology How changes in activity level effect the body

Section 1: Starting Fitness and Training Rationale

Currently I would describe my starting fitness level as inadequate as compared to the median levels of fitness. As noted from the department of health and human services, “More than 80% of adults do not meet the guidelines for both aerobic and muscle-strengthening activities, and more than 80% of adolescents do not do enough aerobic physical activity to meet the guidelines for youth (U.S. Department of Health and Human Services, 2010).” A healthy physical lifestyle leads to a more active and productive life. As a result, I have decided to under take a new fitness regiment to improvement my overall standard of life. In addition, I am looking to build more confidence in myself and my appearance.

My training plan will include workouts 3 times a week, with a combination of cardio and strength. My cardio routine will include an initial 2 mile run at a rate of 15 minutes per mile. Currently, I can run 5 miles in roughly 62 minutes. I am looking to steadily reduce my mile time through shorter but faster intervals. My strength training will include both upper body (Mondays) and lower body (Fridays) workouts. My goal with strength training is to improve my overall muscular tone as well as strength. I have separated my strength goals into the 4 categories listed below

Section 2: Muscles

I will be looking to train and recruit all the major muscles in the body. I am particularly interest in the pectoral major (chest), latissimus dorsi (back), and the abdominal muscles. For some somewhat self-centered reasons, these muscles are immediately visible by others and therefore shows the effort I have put into training them. I will expect to see a much large chest and definition within the region. In regards to the abdominals, I am primarily looking to train the rectus abdominus and the external obliques. If possible, I would also like to focus on the serratus anterior muscles. By targeting the check, abdomen and obliques, I am looking to achieve a much more “Tapered V” look.

In regards to what will change, I believe the abdominal muscles will be the last and most difficult area to change. The human body tends to store fat more pervasively in the mid-section of the body. This is because the mid-section is the most efficient place to store fat. Abdominal fat also exacerbates issues related to metabolism. In addition, low testosterone contributes to fat being stored near the stomach. To combat this, I am looking to first increase my cardio activity to help increase the rate at which I burn calories. In addition, I am looking to strength train, to help break the muscle fibers and rebuild them stronger than before.

Section 3: Skeleton

As an individual below 30, my skeletal system will perform favorable to weight training. Generally speaking, bone structure typically declines after age 30. In particular, the lack of calcium, vitamin D, fluoride and iron, contributes to bone density. Through proper weight training and nutrition weight training will help my skeleton system increase its bone density while inhibiting degradation. The bones that I will primarily utilized are below:

Section 4: Nervous System

Exercise impacts the nervous system in a myriad of ways. In regards to the central nervous systems, exercise increases the flow of blood to the brain. By increasing the flow of blood to the brain, the brain is obtaining more nutrients and is healthier. Exercise also causes the production and secretion of proteins that protect the brain from damage. Finally, exercise helps generate new brain cells to help support the function of neurons. Through the utilization of cardio exercises I expect my fat levels to decline thus allowing more oxygen and nutrients to permeate my nervous system.

Section 5: Energetics

The primary energy substrate being used will include muscle glycogen, blood glucose, and intramuscular triglyceride. Depending on the intensity and duration of my exercise regime, glucose will also be used. After exercise, the consumption of carbohydrates can help contribute to recovery.

Section 6: Cardiovascular

The cardiovascular system will be used to delivery oxygen to the skeletal and cardiac muscles throughout the exercise. This will ultimately create a higher heart rate and a stronger heart. Overtime, and if cardio exercises are performed consistently, an individual resting heart rate will decrease. The decline is associated with a stronger heart that can pump more blood with fewer beats. Cardio exercise also stimulates the creation of new blood vessels, which creates a more efficient system to circulate blood.

Personally, I hope through cardio training that my resting heart rate will decline, currently my resting heart rate is 78 BPM. I will look to decrease this to around 70 overtime. Through this decrease I will have confirmation that the cardio training is working and that my heart is stronger. I also hope to lower my mile time through training as well.

Section 7: Respiratory

The respiratory system is impacted heavily through cardio training. As my heart becomes stronger, so too will my respiratory system. As my heart rate increases due to training, the rate and depth of breathing increases as well to allow more oxygen to be absorbed by the blood. In addition, the intercostals muscles, diaphragm, and…