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Increased number of mitochondria
Most cells in the body contain mitochondria. These are small cells that burn food to produce energy. Exercise increases the number and size of mitochondria making the body more able to burn calories more efficiently
Decreased risk of osteoporosis
Osteoporosis is a disease characterised by the loss of calcium and bone tissue making them brittle.
When we exercise the risk of losing calcium and other tissues from bones is reduced makin old people more likely to develop the disease. Exercise can also improve balance and stability making them less likely to fall.
Improved posture
Core muscles within the body such as the abdominals and the muscles around the lower back area, help to stabilise the back and keep the torso straight.
Working the core muscles over a period of time when we exercise can help improve posture.
Increased stability in joints
Joints become more stable the more we exercise. They do this in 3 ways.
1) If the muscle mass around the joint increases then the joint is supported more and becomes more mobile.
2) Losing weight will help look after the joint because it reduces the pressure on any joint used during sport.
3) Regular flexibility sessions can help make the connective tissue become more elastic which helps joints move more freely.
Increased thickness of hyaline cartilage
Cartilage is the material that covers the end of the bones. It acts as a shock absorber helping to prevent the bones being damaged and wearing away.
Over time the body adapts by increasing the thickness of the hyaline cartilage this then increases the protection to the bones.
Skeletal muscles adapt
After sustained periods of exercise, the muscles in our body adapt the use of oxygen and become more efficient. The capillaries also become more efficient and can work for longer periods of time.
Muscle cells
Aerobic exercise, for example a series of long runs or cycle rides would cause changes to the structure of the muscle fibre. Specifically slow twitch muscle fibres increase in size (hypertrophy)
Oxidative enzymes
It is suggested that aerobic training increase the activity of oxidative enzymes- these break down food to produce enzymes.
Myoglobin
Myoglobin is a substance within the muscle that carries oxygen to the mitochondria- improves performance and the amount of time you can perform at that level for.
Glycolytic capacity
Training at high intensities for over 60 seconds increases the glycolytic capacity of the muscle. This improves the muscles ability to break down glycogen to provide energy without oxygen.
Buffering capacity (lactic acid)
By following an anaerobic training programme, the buffering capacity of the body increases significantly. This is the ability of the muscles to tolerate lactic acid. Improves efficiency of both energy systems, improves our performance and improves the length of time we can exercise for
Response to long term exercise
Muscular hypotrophy
Muscles adapt to training by increasing in size and strength from training them.. This is called hypertrophy.
This occurs when muscle fibres get damaged and then grow back bigger and stronger as the muscle repairs itself.
Bone density
When you exercise your bones are placed under stress and so they adapt by becoming thicker and heavier which helps prevent fractures
There is a further increase in calcium production following long periods of exercise. It helps prevent osteoporosis which is where bones become brittle and break more easily
Continual increase in the strength of connective tissue
The tendons and ligaments become stretched as a short response to exercise, but in the long term they adapt by growing thicker and stronger. This prevents them from tearing during activities and reducing the risk of injury.
Long term effects of exercise on the musculoskeletal system