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 with an incorrect lifestyle, bad habits, physical inactivity, overeating already by the age of 20-30 brings oneself to catastrophic condition and only then does he remember about 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 value motor activity plays a significant role in people's lives.

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 of the past centuries. He usually had a small allotment of land. There are almost no inventory and fertilizers. However, often he had to feed a dozen children. Many also worked out corvée. All this huge load people carried on themselves 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 a minute large quantity contractions, 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 very interesting and beneficial effect in organism. 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 number of energy-rich compounds, like ATP, increases, and due to this, almost all possibilities 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. Amplitude decreases breathing movements. 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. In special studies conducted on humans, it has been shown that physical exercises increase 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 exercises lies in the fact that they increase 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 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 effect on the body destructive effect. 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, they can accumulate in the body. harmful substances, the so-called slags. An acidic environment that forms in the body during a significant physical activity oxidizes waste to harmless compounds, and then they are easily removed.

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

2 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. Thus, American doctors, depriving volunteers of movement by applying a high plaster cast and keeping them normal mode nutrition, they were convinced that after 40 days their muscles began to atrophy and fat accumulated. At the same time, the reactivity of the cardiovascular system increased and basal metabolism decreased. However, over the next 4 weeks, when the subjects began to move actively (with the same diet), the above phenomena were eliminated, the muscles strengthened and hypertrophied. Thus, thanks to physical activity, recovery was possible, both functionally and structurally.

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. Animal experiments have shown that systematic muscle training slow 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 treatment and movement of food through the intestines.

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 formation of the hormone norepinephrine, which, by narrowing blood vessels, causes an increase in pressure.

The combined activity of muscles and internal organs is regulated nervous systems oh, the function of which is also improved by systematically performing physical exercises.

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.

Decreases in case of illness general tone, in the cerebral cortex, inhibitory conditions are aggravated. 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 a clinic or other medical institution. However, physical exercises should not be used during an exacerbation of the disease, when high temperature 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. Yes, when irritated nerve endings muscle-joint sensitivity impulses enter nerve centers regulating 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 you use gymnastic exercises, sports games, hardening procedures, etc.

For many diseases, properly dosed physical activity slows down the development of the disease process and contributes to more rapid recovery 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. The teaching of R. Mogendovich on motor-visceral reflexes showed the relationship between the activity of the motor apparatus, skeletal muscles and vegetative 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 determining the level of metabolic processes body 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 CNS tone. , 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 functional state of all organs and systems depends 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 during mass exercise. 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 physiological justification 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 makes it easier mechanical work heart and increases its performance. Assessment of functional reserves of the circulatory system under extreme physical activity in individuals 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% 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 HES - cholesterol levels in the blood, 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.

Increased physical performance is accompanied by a preventive effect against risk factors cardiovascular diseases: decrease in body weight and fat mass, cholesterol and triglycerides in the blood, decrease in LIP and increase in HDL, 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 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. Increases lymph flow to articular cartilage and intervertebral discs, which is the best means of preventing arthrosis and osteochondrosis. All these data indicate an invaluable positive impact health-improving physical education classes on the human body.

CONCLUSIONS

So, we can draw the following conclusions:

· In modern society, where hard 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 USED LITERATURE

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.

Human motor activity is one of the necessary conditions maintaining the normal functional state of a person, a natural biological need of a person. Normal functioning of almost all human systems and functions is possible only with a certain level of physical activity. Lack of muscle activity, like oxygen starvation or vitamin deficiency, has a detrimental effect on the developing child’s body.

Social and medical measures do not give the expected effect in preserving people's health. In the improvement of society, medicine took the main path “from illness to health,” becoming more and more purely therapeutic, hospital. Social events are aimed primarily at improving the living environment and consumer goods, but not at human upbringing.
How to maintain your health, achieve high performance, professional longevity?
The most justified way to increase the body’s adaptive capabilities, maintain health, and prepare an individual for fruitful work and socially important activities is physical education and sports. Today we are unlikely to find educated person, which would deny the great role of physical culture and sports in modern society. Millions of people, regardless of age, engage in physical education in sports clubs. For the vast majority of them, sports achievements have ceased to be an end in themselves. Physical training “becomes a catalyst for vital activity, a tool for a breakthrough in the field of intellectual potential and longevity.” The technical process, while freeing workers from the exhausting costs of manual labor, did not free them from the need for physical training and professional activity, but changed the tasks of this training.
Everything these days more types labor activity, instead of brute physical effort, requires precisely calculated and precisely coordinated muscular efforts. Some professions place increased demands on the psychological capabilities of a person, sensory capabilities and some other physical qualities. Particularly high demands are placed on representatives of technical professions, whose activities require an increased level of general physical fitness. One of the main conditions is a high level of overall performance, harmonious development professional and physical qualities. The concepts of physical qualities used in theory and methods of physical culture are very convenient for classifying the variety of training means and, in essence, are a criterion for the qualitative assessment of human motor function. There are four main motor qualities: strength, speed, endurance, flexibility. Each of these human qualities has its own structures and characteristics, which generally characterize his physical characteristics.

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 of the past centuries. He usually had a small allotment of land. There are almost no inventory and fertilizers. However, often, he had to feed a "brood" of a dozen children. Many also worked out corvée. All this huge load people carried on themselves 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 person who is completely untrained, 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 1-2 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.
As you can see, the beneficial effects of physical activity on the human body are truly limitless! This is understandable. After all, man was originally designed by nature for increased physical activity. Reduced activity leads to many disorders and premature withering of the body!
It would seem that well-organized physical exercises should bring us especially impressive results. However, for some reason we do not notice that athletes live much longer ordinary people. Swedish scientists note that skiers in their country live 4 years (on average) longer than ordinary people. You can also often hear advice like: rest more often, stress less, sleep more, etc. Churchill, who lived for more than 90 years, answered the question:
- How did you manage to do this? - answered:
- I never stood, if I could sit, and I never sat, if I could lie down, - (though we don’t know how long he would have lived if he had trained - maybe more than 100 years).

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. The teachings of R. Mogendovich about motor-visceral reflexes showed the relationship between the activity of the motor apparatus, skeletal muscles and vegetative 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 in everyday life. 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 metabolic processes of the body 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 flow of nerve impulses to maintain optimal tone of the central nervous system, facilitate the movement of venous blood through the vessels to the heart (“muscle pump”), and 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. In people with bradycardia, cases of coronary artery disease are detected much less frequently than in people with frequent pulse. 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 the myocardial oxygen demand is correspondingly 2 times less (20 versus 40 ml /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.

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 our lives. An active and healthy person retains youth for a long time, continuing creative activities.
A healthy lifestyle includes the following basic elements: fruitful work, a rational regime of work and rest, eradication of bad habits, optimal motor mode, personal hygiene, hardening, balanced diet and so on.
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.

The role of physical education in healthy human development is well known, and the sooner we begin to form the habit in children of starting the day with physical exercise, the stronger it becomes. The example of parents cannot be replaced by anything. Unfortunately, only 6% of families in Russia start the day with hygienic exercises. For comparison: in the USA – 78%, in Japan – 75%, Germany – 68%.

Rice. Life expectancy of men in countries

An indisputable truth: physical education and morning hygienic exercises should “wash” with blood the 639 muscles that a person has (skeletal muscles). As the doctors of the Ancient East said: the heart - the “royal muscle” - has 639 assistants (each is a “small heart”. Every person should know the rule “639 + 1” from childhood: help your heart (1) by working all skeletal muscles (639) And you will live long.

Physical inactivity shifts all the loads onto the heart, which under these conditions wears out faster, ages, and breaks down. Physical exercise is an affirmation of longevity and the prevention of cardiovascular pathology.
Human health is determined by many influences, but among that part of these phenomena that depends on the person and can be transformed by our will and perseverance, physical activity is of decisive importance. This factor in its most “purified” and concentrated form is the main tool used in physical culture and sports.

Two active beginning contain a variety of types of motor activity used in physical exercise - information and energy. Muscle work is not only mechanical actions that help the body overcome gravity. In every smallest action, in every contraction of the fibers that make up skeletal muscles, in every tension of ligaments and tendons, there is a source of nerve impulses sent along the nerves to the central nervous system, and from there spreading to all internal organs without exception. Muscle work, therefore, is a source of information that is perceived by every organ and every tissue of our body. As a result of these impulses, their condition improves and their vital activity increases. Reflex influences from contracting muscles and other parts of the motor system - they are called motor-visceral reflexes - have a trophic, i.e. stimulating, vitality-increasing (from the Greek trophe - nutrition) effect on tissues and organs. This is their exceptional importance for the body.

Thus, the muscle and, more broadly, the entire motor apparatus is the largest sensory organ - after all, only the muscles make up almost half (about 2/5) of the mass of the whole body, and if we also take into account the bones, ligaments and tendons, then this value will exceed 50%. The information that arises in the process of muscular activity is of vital importance. It is wrong to think that motor-visceral reflexes do not carry meaningful information and meaning is inherent only in those signals that have a certain expression - verbal, figurative or musical. The information coming from the muscles, ligaments and tendons makes sense - however, this is a biological sense, it is "read" by cells, tissues and organs. The "language" in which muscles exchange information with internal organs when performing physical exercises is extremely rich, and this is, without a doubt, the most ancient of all types of information, this is the language of internal communication between organs and tissues. The vital importance of the signals coming from the muscles - motor-visceral reflexes - is that they stimulate the metabolism and energy, increase the efficiency of the vital activity of tissues, their performance, and ultimately improve the state of health.

In addition to the extremely biologically valuable information that the muscles produce, their activity is a powerful transformation of energy. It is known that any mechanical work - and muscles, as you know, are such organs that perform such work - require the expenditure of energy that enters the body with food. The energy of nutrients, released in the body, allows us to do work. Such a scheme is absolutely correct, but it reflects only one (and not the most important) side of the matter. Another thing is much more important: - consuming, spending energy, working muscles accumulate it in muscle fibers and throughout the body.

Muscles are a powerful energy generator that organizes the accumulation of energy in all organs and tissues of the body. Motor-visceral reflexes play the role of unique “drives” through which stimuli are transmitted to tissues that activate energy processes in all tissues of the body. By working, getting tired and recovering, organs and tissues rise to a higher energy level. The basis for reaching a new level of energy is the stimulation of recovery processes under the influence of fatigue associated with physical activity (G.V. Folbort). "Mastered" load, i.e. perceived without damage to the body, which happens if the amount of muscle work does not exceed the body’s capabilities, leads to an increase in the functional state of the body. The driving force behind this increase is the influx of energy.

Physical activity penetrates with its influences into the very foundations of life processes.
Physical activity promotes the full use of substances entering the body with food, physical exercise ensures the use of these substances to increase the energy level at which the body’s vital activity is realized, and, finally, exercise, together with hardening factors, brings biologically valuable information to the body’s tissues, stimulating the vital activity of all organs and fabrics.

Impacts on the body from the group of physical exercises provide energy and plastic gains - as a result of these impacts, the energy level of the body increases, i.e. its ability to resist destructive influences, the cellular structures of tissues and organs are strengthened. Exercise also turns out to be a kind of “catalyst” for the accumulation of valuable and elimination of dangerous substances in the body. Tempering and other physical factors represent powerful flows of information that increase organization, i.e. orderliness, quality of interaction between individual organs and systems of the body.

A shorter working day, less time for household needs and an increase in free time in connection with this raise the question of social activities that ensure a healthy lifestyle. At the same time, there is a situation where many people are bombarded with numerous unfavorable environmental factors, complex life problems, a huge flow of information - all this often occurs against the backdrop of far from brilliant biosocial living conditions, the level of emotional stress with reduced physical activity of a person.

As is known, human ancestors developed in the presence of significant motor activity, when obtaining food, fighting enemies, etc. daily required significant muscle tension. As a result, it turned out that the musculoskeletal system, the functions of the nervous system, circulatory and respiratory organs, the activity of secretion glands, etc. can fully develop and be maintained at the proper level only if there is sufficient systematic muscle load.

Currently, in industry, transport and agriculture, all types of work associated with the application of significant force and requiring endurance due to prolonged muscle tension are gradually disappearing thanks to the mechanization of labor. Every year the number of people whose work is figuratively characterized as “push-button” (including computer) control of various mechanisms is increasing. The spread of public and private transport constantly reduces the total amount of muscular effort. All this, undoubtedly, facilitates human living conditions, but at the same time has an adverse effect, depriving the body of muscular effort. The lack of muscle tension in work, at home and during movement should be corrected by special health measures.

The importance of the need for muscle loads for the body This is especially evident with physical inactivity - a decrease in muscle effort - and with hypokinesia - a decrease in motor activity. Insufficient motor activity is accompanied by atrophy and degeneration of skeletal muscles. Muscle fibers become thinner, muscle weight decreases, muscle strength, muscle tone, etc. decrease.

Prolonged hypokinesia (hypodynamia) also affects the functions of a number of sensory systems. In particular, a deterioration in the condition of the visual, vestibular and motor analyzers was noted. In addition, changes in the circulatory system are also observed, a decrease in the size of the heart, a decrease in stroke and minute volumes of blood, an increase in heart rate, a decrease in the mass of circulating blood, and an increase in the time of its circulation. Externally, breathing during hypokinesia at rest is characterized by a decrease in the volume of pulmonary ventilation and a decrease of basal metabolism by 5–20%. During muscular work, the efficiency of autonomic functions decreases, as a result of which, with the same muscle loads, both oxygen demand and oxygen debt increase. There is a decrease in the functions of the endocrine glands, in particular the adrenal glands. A monotonous, sedentary state of the body can gradually lead to a smoothing out of changes in the daily pulse rate, temperature and some other body functions.

For the body, physical activity is a physiological need. Each manifestation of motor activity induces the formation of metabolites that are necessary for the normal functioning of the body. Without the necessary range of movement, the body cannot accumulate the energy necessary for normal functioning and to withstand stress. Indeed, muscle tension, contrasting temperature effects, solar radiation, moderate hypoxia - all this is stress, which to a certain extent is useful and necessary for the body. In other words, without a certain amount of physical activity, a person cannot take advantage of what is inherent in him by nature, cannot live to a respectable old age, cannot be healthy and happy.

To compensate for insufficient mobility, health-improving physical exercises are used. Physical education helps to improve the coordination of the activity of nerve centers, contributes to a more accurate orientation of a person in space, improves the processes of thinking, memory, concentration, and increases the functional reserves of many organs and systems of the body. Thus, regular physical exercise increases vital capacity of the lungs, minute volume of respiration, and depth of breathing; efficiency increases - oxygen demand and oxygen debt decrease; The activity of the endocrine glands increases.

In addition to the impact on individual motor and autonomic functions, differences in the mode of muscle activity can also be reflected in the general resistance of the body when exposed to various unfavorable environmental factors (stressful situations, hypoxia, infection, radiation, low and high ambient temperatures).
Muscular activity can also be a stressor. As a result of extensive physical exercise, individuals for whom such loads are excessive may experience both the first and second stages of stress. With prolonged exposure to significant stress, the second stage of stress can move into the third, i.e. to the stage of exhaustion.

The most important feature of the influence of muscle tension is that with a constant increase in loads, the anxiety reaction manifests itself weakly or even not at all. In the body, after several training sessions, a state of increased resistance immediately begins to arise as a specific, i.e. to muscle loads, and nonspecifically, i.e. to a number of other adverse effects on the body. At the same time, the third stage of stress (exhaustion) occurs only when the load is excessive for a given organism. Thus, muscular work in a very wide range of loads has only a positive effect on the body.

Studies of the influence of muscle tension have shown that if you do not apply excessive loads and gradually increase the duration and intensity of exercises in the training process, then no manifestations of pathological changes are observed in the body, i.e. neither the first stage of stress (anxiety reaction), nor the third (exhaustion). In this case, only the physiological side of stress develops, associated with an increase in the body’s resistance to external influences.

In people who have been systematically exercising for many years, increased resistance to adverse effects can, to some extent, persist for several months during forced breaks in training.

Morning exercise is important. They are important

• firstly, to quickly increase a person’s performance after sleep;
• secondly, to improve health and harden the body;
• thirdly, for regular physical training in order to improve the muscular system, cardiovascular, respiratory and other systems of the body and develop speed, endurance, strength and coordination during motor activity.

Morning physical exercises help to quickly increase the excitability of the central nervous system and restore normal performance.

If morning exercises are carried out in combination with the effects of cold and water treatments on skin receptors, the excitability of the nervous system is restored even faster. The action of certain environmental irritants (temperature, water treatments, fresh air and sun), along with increased excitability of the nervous system, also contributes to hardening of the body. Morning physical exercise, due to the involvement of muscle groups of all parts of the body, helps to increase lymph circulation and thereby helps quick elimination swelling of tissues, in particular veins, sometimes observed immediately after waking up.

The importance of morning exercise is not limited to eliminating the consequences of previous sleep. They are the most frequently and regularly performed muscle exercises that improve such manifestations of human motor activity as strength, speed, endurance and coordination. These exercises improve the regulation of the central nervous system of the physical functions of the motor apparatus, cardiovascular, respiratory, excretory and other autonomic systems. They maintain the reserve alkalinity of the blood at a high level, contribute to the preservation of the special specific properties of the muscles developed through systematic muscular work, etc. Since morning physical exercises are performed before the start of the working day, their intensity, so as not to impair subsequent performance, should not be excessive.

Physical exercise during and after the working day is important. This, in particular, is due to the inclusion of an active rest mechanism, which contributes to a more rapid restoration of various body functions associated with production work that are impaired as a result of the development of fatigue. These exercises are also effective means relieving neuropsychic tension.

Among the numerous forms of health-improving physical education, rhythmic gymnastics, shaping, swimming, cycling, sports games, skiing, running and some others are of particular importance.

Naturally, the choice of one or another method, technique, system is correlated with the real situation, capabilities, needs, and sometimes is a matter of individual taste and interest.

It is quite obvious that physical activity itself does not provide a healing effect if it is used incorrectly. Physical activity should be optimal for each person. It is necessary to follow a number of principles that guarantee a positive health effect. The main ones are gradualism and consistency, repetition and systematicity, individualization and regularity of physical training.

In the process of systematic physical exercise, the fitness of the human body increases. A trained organism differs not only in the size of its functional adaptation reserves, which goes without saying, but also in its ability to quickly and economically put the corresponding reserves into action, ensuring their proper coordination. Thus, training, from a physiological point of view, is the process of developing physical qualities through the use of functional reserves, as well as the formation and improvement of motor skills based on complex sets of conditioned and unconditioned reflexes. Motor skills are closely related to physical qualities and cannot be realized without the corresponding development of physical qualities. Keep in mind that in training the main thing is repetition and increasing loads.

The physiological prerequisites for the continuity of the training process are conditioned reflex patterns of fitness development. Long breaks in training lead to the fading of temporary connections that underlie motor skills and physical qualities. At the same time, connections that are the most subtly specialized and later acquired - particularly fine motor coordination, the most advanced changes in autonomic functions - fade away earlier than others.

Shifts in the body that occur under the influence of muscle activity have a phase character and persist only for some time. To develop fitness, it is necessary that the rest interval between exercises is not too long. It is important that the “traces” of the previous work are layered with the effect of the subsequent one. The optimal duration of rest between loads is determined by the tasks of a given training period, the degree of general and special physical fitness. Optimal rest intervals, which allow maintaining positive changes from the impact of the training load, depend on the rate of restoration of physiological functions and energy resources of the body. Typically, repeated loading is recommended to be performed in the super-recovery (supercompensation) phase, but in some cases it is advisable to repeat the loading even with incomplete recovery, which contributes to the development of endurance and adaptation of the body to activity in a changed internal environment.

“In its action, movement can replace any medicine, but all medicinal products cannot replace movement"

(doctor A. Trousseau).

Evolutionary prerequisites for motor activity.

An analysis of the conditions for the evolution of the animal world shows that it was movement that turned out to be the main condition for preserving and ensuring life: maintaining thermal stability, obtaining food, protecting from enemies and realizing the instinct of reproduction.

Consequently, it was the improvement of the forms of movements, which ensured more advantageous adaptation to changing conditions of existence, that was the trigger, the starting point of biological evolution. Thus, up to 80-90% of brain structures are, to one degree or another, associated with the function of movement. Ultimately, the leading role of movement became entrenched in the mechanisms of ontogenetic development. In the process of intrauterine development, the formation and formation of functional systems, like the whole organism, is predetermined by the motor activity of the fetus. And after birth, the full development of an individual’s genetic program is primarily determined by his adequate motor mode. In this regard, the research of Russian physiologist I. A. Arshavsky is of interest. He formulated the energy rule of skeletal muscles (EPSM), according to which in each age period the characteristics of energy are determined by the characteristics of the functioning of skeletal muscles. The meaning of the rule is that each successive motor activity is a factor in the functional induction of metabolism. And the goal of the latter is not just restoration of the original state, but necessarily excessive restoration (excessive anabolism). Blocking motor activity even with a continued supply of food causes a delay in growth and development or even its cessation. Therefore, in each age period, the state of the body is determined largely by current motor activity and the state of skeletal muscles.

Movement is an important factor for launching energy and biosynthetic processes in the cell. An increase in blood flow by 4-5 times and an increase in breathing up to 20-30 times compared to rest is the most powerful mechanism for supplying energy to cells. During movement, carbon dioxide is intensively produced inside, respiratory acidosis occurs, which is a stimulus for cellular biosynthesis. What happens while driving? Directly during muscle activity in the skeletal muscles and in the tissues that provide motor activity, structural changes(protein breakdown), i.e. the process of catabolism intensifies, which in turn stimulates the opposite, biosynthetic process - anabolism. In this case, the plastic material not only replenishes the destroyed structure, but through altered tissue metabolism creates the prerequisites for further development. Food does not by itself ensure growth and development, but only if, as a result of movement, a “niche” appears in the working tissue into which it can be integrated.

In general, in the process of evolution, our body was created to be maximally adapted to movement. In order for redox reactions to proceed normally, continuous circulation of fluid is necessary, which delivers nutrients, oxygen, biostimulants and removes metabolic waste. Irrigation of all body cells occurs through a system of capillaries with a total length of 100 thousand kilometers. At the same time, in the human body (on average 50 kg) there are only 35 liters of fluid (5 liters - blood, 2 liters - lymph, 28 liters - extracellular and intracellular fluid). The process of transferring oxygen and nutrients occurs in several stages: first overcoming the capillary wall, then the cell membrane and back. Slowing down this process leads to qualitative damage: poisoning of the body with its own waste products, accumulation of fatigue toxins. This is observed with a sedentary lifestyle, a person seems to be healthy, but quickly gets tired of simple physical and mental work. Cells switch to an oxygen-free method of nutrition, and this is the path to their incorrect division.

Hypodynamia - the acquisition of civilization. In recent decades, especially during the period of active introduction of automatic machines and mechanisms into production and everyday life, people have increasingly freed themselves from the need to move. The use of muscle energy over the past century and a half in the process of socio-economic development of mankind has decreased by up to 180 times. In practice, the achievements of civilization have made modern man an “active slacker.”

The consequence of a chronic lack of movement (hypokinesia) in humans is the development of a set of changes in the functioning of the body, which is usually referred to as physical inactivity. The causes of hypokinesia can be both objective (physiological, professional, clinical) and subjective (everyday life, school, and partly climate-geographical). However, regardless of the type of hypokinesia, the hypodynamic consequences caused by it are that all functional life support systems (respiration, blood circulation, blood composition, digestion, thermoregulation, endocrine glands, etc.) are less and less in demand at their maximum capabilities. Hence the health problems that are associated with physical inactivity. Physical inactivity has become widespread in the civilized world. It has been established that a sedentary lifestyle causes atrophy of muscle and bone tissue, and a decrease in the vital capacity of the lungs. Physical inactivity is a risk factor for many diseases, primarily cardiovascular diseases. With physical inactivity, the cardiovascular system detrains and loses the ability to enhance its work even under light loads. Chronic deficits in physical activity in children inhibit their normal physical development. The prevalence of insufficient physical activity among schoolchildren aged 7-10 years is 50%. More than 50% of preschool children have functional disorders musculoskeletal system, in 25% the activity of the cardiovascular system is impaired.

IN general view The consequences of physical inactivity can be represented as follows:

A decrease in the level of functioning of the system and, as a consequence, atrophy and/or degeneration of its tissues with a decrease in functional reserves;

A decrease in a person’s motor activity leads to a compensatory restructuring of all aspects of metabolism: mineral, fat, protein, carbohydrate, water;

Physical inactivity turns off the final link of the stress reaction - movement, which leads to tension in the central nervous system and the transition of stress into distress; in fact, physical activity is a dosed stress effect and is characterized by all the signs of acute adaptation syndrome (OAS): intensification of breathing, cardiac activity, increased metabolism, increased hormone levels;

Physical inactivity causes noticeable changes in the immunological properties of the body and in thermoregulation.

The role of movement in preventing colds in children deserves special attention. It is known that in young children thermoregulation works due to a high level of physical activity. Arbitrary limitation of the latter, reduction muscle tone, as an adaptive reaction to prevent overheating of the body in conditions of a forced increase in external temperature, and the imperfection of thermoregulatory vasomotor reactions shift thermoregulation in children towards heat transfer, causing hypothermia with the development of a cold.

The implementation of stress mechanisms in humans has undergone fundamental changes as a result of hypokinesia. In people, stress is most often associated not with the struggle for survival, but with social motives (love, career, culture, etc.). Most often, a person fails due to various reasons logically end stress with movement, therefore, during wakefulness, stress hormones accumulate in the body and the state of mental tension increases. Stress that arises when one of these factors appears has the ultimate goal of quickly and effectively preparing the body for muscle activity and its implementation. At the same time, the nervous and humoral components of stress cause an immediate increase in reaction speed and muscle tone due to a sharp increase in the activity of oxygen transport systems. If, as most often happens in humans, stress does not end with movement, then its consequences continue for quite a long time. By at least, it is with the absence of the final link in the stress mechanism - movement - that the widespread spread of the so-called diseases of civilization in modern man is associated.

Thus, the conditions modern life lead to the fact that the main condition for ensuring the safety and maintenance of life, formed by evolution, is largely turned off - movement.

Physical culture, general effects and principles of physical training. Physical culture is a part of universal human culture aimed at using various types physical activity in order to maintain and strengthen one’s health. There are several arguments in favor of the development of physical culture. Firstly, it could not only compensate for the resulting motor deficit, but increase the energy potential of the body, which, as a result of the work performed, not only does not decrease, but also increases. Secondly, physical education could affect life expectancy. In nature, it has been observed that animals that have approximately the same size and weight, but differ in varying degrees of motor activity, have different life expectancies. So, a hare lives 2 - 2.5 times longer than a rabbit; a wolf is 1.5 - 2 times longer than a domestic dog, and wild aurochs are longer than cows, etc.

The main concepts of physical education are motor skills and motor qualities.

Motor skills are complete, complexly coordinated actions, including the performance of simple motor acts fixed in a certain sequence with a certain level of automatism. The physiological basis of a motor skill is a motor dynamic stereotype - a system of excitatory-inhibitory processes in the central nervous system, which ensures the natural and consistent inclusion of motor acts that make up a motor skill. A motor skill also has a vegetative component, that is, the inclusion of that level of activity of life support systems (respiration, blood circulation, thermoregulation, metabolism, excretion, etc.) that is necessary to perform the skill itself. Of course, the higher the intensity of the latter, the more pronounced the vegetative component turns out to be.

Motor qualities reflect the qualitative and quantitative characteristics of movement. Typically, there are five such qualities: strength, speed, endurance, agility and flexibility.

Strength reflects a person’s ability to overcome external resistance, or to actively counteract it through muscle tension. Depending on the characteristics of the manifestation, exercises are distinguished between purely strength exercises (for example, bench press of the maximum possible weight), speed-strength exercises (long jump) and those requiring strength endurance (maintaining a long static pose). To develop strength, a prerequisite is the systematic use of maximum or near-limit loads.

Building strength is accompanied by a whole range of changes in the body:

An increase in the strength of nervous processes in the central nervous system and, as a result, an increase in the flow of impulses directed to the corresponding muscle groups;

An increase in the physiological diameter of muscles mainly due to thickening of muscle fibers as a result of activation of protein synthesis processes (working muscle hypertrophy);

Additional stress on the heart due to increased blood supply to the muscles due to an increase in the number of capillaries per unit cross-section of the muscle.

The last point places special demands on the system of health-improving physical education: a mandatory combination of strength exercises with endurance exercises that help strengthen the cardiovascular system. It should also be remembered that in childhood (in particular, before the completion of puberty), purely strength exercises should be used with caution, as they retard the growth of tubular bones and lead to a slowdown in body length growth (long-term static strength efforts are especially not recommended here) , preference should be given to speed-strength exercises (jumping, throwing, sprinting, etc.). Strength exercises in health-improving classes are used at the beginning of the main part, against the backdrop of a still unfatigued central nervous system.

Speed ​​characterizes a person’s ability to move in the shortest period of time. The speed of movement itself is determined by a number of components: the time of the latent motor reaction, the time of execution of a single movement, the frequency of changes in single movements (tempo of movements), etc. It should be noted that the first and third components are largely determined genetically. The genetic predetermination of speed is reflected in the following features. Firstly, each person has his own innate prerequisites for the ratio of the so-called red and white fibers in skeletal muscles - the speed of a single muscle contraction largely depends on the latter. It is taking into account this genetically determined circumstance that is important in choosing the type of sports hobbies and the field of professional activity. Secondly, the innate type of higher nervous activity determines the so-called mobility of nervous processes, that is, the speed of change between excitation processes and inhibition processes and vice versa. Therefore, speed training should be considered as one of the prerequisites for health-improving physical education, aimed at increasing or maintaining vital indicators of the body at a high level.

Endurance reflects a person's ability to perform work of a certain intensity without reducing its effectiveness for a long time.

Depending on the conditions of manifestation, several types of endurance are distinguished: speed, strength and static. According to another classification, general and special endurance are distinguished. General endurance is understood as the ability to perform the required level of any generally accessible work (walking, running, swimming) for a long time. Skiers, cyclists, and long-distance runners have a particularly high level of general endurance. Special endurance refers to a person's ability to perform certain specific movements at high intensity for a long time without reducing the intensity itself. Thus, any of the highly qualified athletes in their type of activity, each high-ranking representative of the profession (machine operator, assembler, loader, etc.) has high special endurance.

Endurance is trained in the obligatory presence of fatigue as a natural reaction of the body to stress. Moreover, the latter should be characterized by a certain duration and intensity of work, number of repetitions, and rest intervals. Different relationships between these factors produce different training results.

Endurance is shown as a means of physical education for representatives of all ages. The main criterion for the effectiveness of endurance training is the economy of the body's activity: a decrease in metabolic activity, a drop in oxygen consumption at rest, a decrease in heart rate and respiration, effective cleansing of the body from toxins and an increase in the number of red blood cells in the blood (and not due to an increase in the life expectancy of old people, but due to due to more active formation of new ones).

Dexterity reflects a person’s ability to perform appropriate movements in accordance with the conditions of time, place and speed of change in the situation. That is, agility allows a person to have a good sense of space and time, quickly and expediently rearrange their movements due to high and precise coordination of contraction and relaxation of the corresponding muscle groups.

When training agility, you should pay attention to the following circumstances:

Rational muscle relaxation is achieved through exercises performed without tension, freely, relaxed;

Developing a sense of balance is achieved by changing the position of the body in space in difficult conditions (using weights, complicated support, unusual poses, etc.);

Developing a sense of space and time is achieved by exercising precision movements.

Dexterity from a health point of view is of particular importance for the economization of motor functions in the process of life and the prevention of injuries at home and at work. That is why it is especially important, from childhood, to teach a child not only to avoid conditions that can lead to injury, but also to correctly group the body at the moment of a fall (forward, backward, sideways, etc.). Moreover, the child’s actions at the moment of a fall must be brought to automaticity and carried out even without conscious control - in this case, a strong skill will remain with the person for life.

Flexibility characterizes a person’s ability to perform movements in joints with the maximum possible amplitude. Flexibility largely depends on the anatomical and physiological characteristics of the joints and the surrounding soft tissues of muscles, tendons and ligaments. General flexibility is distinguished - as mobility in all (or many) joints, allowing movements to be performed softly, elastically and with a large amplitude, and special flexibility - as an indicator of ensuring mobility in those joints that are directly involved in a given professional or sports activity.

In childhood, the viscosity of the soft tissues of the musculoskeletal system is relatively low, and the elasticity is quite high. In the case when a person’s joints work with high amplitude, frequency and repetition, they do not experience those mobility restrictions (contractures) that are commonly called age-related. However, most often joint mobility is reduced due to combinations of several factors: damage to articular cartilage, deposits mineral salts in joint capsules and tendons, increasing the viscosity of soft tissues, etc. That is why, with age, the share of flexibility exercises in a person’s health-improving physical education should occupy an increasing place.

To develop flexibility, you should adhere to the following approaches:

■ it is advisable to perform exercises without heavy weights;

■ the main load should be preceded by good warming up of the musculoskeletal system, ensuring sufficient elasticity and reducing the viscosity of the tissues surrounding the joints;

■ necessary a large number of and frequent repetition of exercises;

■ in recreational physical education, flexibility exercises are used last, before or even during the final part.

Summarizing the consideration of motor qualities, it should be noted that, from the point of view of modern ideas, there are no limits to their development, however, for each person these limits are different, determined by his individual genotypic qualities and current state of health.

A health-improving physical education program developed for a specific person should be dynamic in nature with a priority for the development of certain qualities depending on age, type of pathology, professional characteristics, etc. You should pay attention to the weakest qualities - endurance in case of weakness of the cardiovascular system, flexibility - in the presence of restrictions on joint mobility, etc.

Effects of physical training. Systematic exercise causes the body to adapt to physical activity. The basis of such adaptation is the morphological, metabolic and functional changes that occur as a result of training in various systems, organs and tissues, and the improvement of nervous, hormonal and cellular regulation. This is manifested in an improvement in the condition of the body, expressed in the implementation of muscle activity, in an increase in the level of physical development. Regular execution certain types physical exercise produces numerous beneficial effects:

1. Economization of the function, which is manifested in the fact that per unit external work the body expends less energy. Therefore, functional changes in a trained person are at a lower level than in an untrained person.

2. Strengthening the maximum functional capabilities of the body. The main mechanisms of this phenomenon are the following: intensification of protein synthesis processes in working muscles; accumulation of energy substrates; improving the processes of oxygen supply to muscle activity by increasing the functionality of the cardiovascular and respiratory systems; improvement of the processes of nervous regulation of muscle activity.

Cardiovascular system and blood. By the best means to train these systems are cyclic exercises: running, walking, swimming, skiing, cycling, etc. The duration of continuous exercise should gradually reach 40 - 60 minutes at least with 3 - 4 sessions per week. Long-term low-intensity (aerobic) exercise promotes many beneficial effects. Thus, the number of red blood cells in the blood increases, which leads to an increase in the oxygen capacity of the blood, that is, each unit of blood volume can carry a larger volume of oxygen and carbon dioxide. It is important that old red blood cells are destroyed faster, and instead of them, young ones appear, the hemoglobin activity in which is higher. Another result of long-term aerobic exercise is a decrease in the concentration of cholesterol in the blood, which is an important factor in the prevention of atherosclerosis. At the same time, atherosclerotic plaques that have already appeared on the walls of blood vessels are gradually destroyed and washed away, due to which the vessels become elastic and provide good blood supply to tissues and organs - this is an important factor in stabilizing blood pressure. It has already been proven that full physical activity activates the anticoagulation system of the blood, which prevents the formation of intravascular blood clots, including in the myocardium.

In the heart, under the influence of low-intensity exercises, capillarization improves, that is, per unit cross-section of the myocardium flows more blood, which not only provides better energy supply for the heart, but also prevents the occurrence of myocardial infarction. It improves the course of metabolic processes and activates respiratory enzymes, normalizes the ratio of potassium and sodium ions, which improves the contractile function of the heart. When aerobic exercise is combined with short-term (depending on age - from 20 seconds to 2 - 3 minutes) anaerobic or aerobic-anaerobic accelerations, a gradual increase in cardiac performance occurs, in particular, stroke volume (the volume of blood ejected by the heart in one contraction). In this case, at rest the heart works very economically (the frequency of contractions decreases to 50 - 40 or lower per minute), and when performing strenuous work its performance is higher (for example, during work in people engaged in physical exercise, the heart can pump up to 25 - 30 liters of blood per minute, and for those who do not exercise - only 15 - 18 liters).

Important factors in optimizing blood circulation are the “muscle pump” and the “peripheral muscle hearts”. The first of them is that skeletal muscles contracting during work compress the venous trunks (especially in lower limbs), which, if they have valves, helps push blood towards the heart. The latter are realized by high-frequency vibration of medium- and small-caliber arteries, which also carry out the movement of blood, but now to the capillaries. It is important that after muscular work, vibration activity remains for several hours, and with physical inactivity it turns out to be very sluggish.

The use of cyclic exercises of a predominantly aerobic nature also has a beneficial effect on the condition breathing apparatus. First of all, it should be noted the training of the respiratory muscles, especially the inspiratory muscles, the strength of which increases noticeably. Both the elasticity of the lungs and the lumen increase respiratory tract. Training ensures an increase in vital capacity of the lungs (VC) and the efficiency of gas exchange (O2 and CO2) between the alveoli and the blood of the capillaries. At rest, the consumption of 02, the respiratory rate and the volume of air ventilated through the lungs in a trained person is lower than in an untrained person, and during hard work it is noticeably higher. Thus, the “margin of safety” between rest and maximum performance for the cardiovascular and respiratory systems is noticeably higher among those involved in physical education than among those who do not.

Central nervous system. Motor activity is also necessary for the normal functioning of the central nervous system, since it requires an influx of signals not only from the external, but also from the internal environment. Improving the main indicators of the functioning of the central nervous system (balance, strength and mobility of nervous processes) is brought up through exercises of a strength and speed-strength nature (working with weights, gymnastic exercises, throwing, jumping), requiring maximum concentration excitatory process in short periods of time. Similar action have outdoor and sports games, hardening and other intensive means. To maintain the optimal state of the central nervous system, endurance exercises - low-intensity cyclic ones - are effective. Their influence is manifold. Thus, under the influence of physical training, closed capillaries in the central nervous system open and the lumen of functioning capillaries increases, and the release of endorphins increases (perhaps this is what explains the feeling of pleasure that appears during physical activity). In addition, continued work in conditions of increasing fatigue requires the manifestation of appropriate strength of nervous processes.

It should be noted that when performing such a load, stress hormones are destroyed in the central nervous system and in the muscles - this is especially important in conditions of exceptional high density information that a modern person must perceive and process.

The musculoskeletal system. Physical activity is of particular importance due to the need for the prevention and treatment of diseases spinal column, which are on present stage have become especially relevant. We are observing a sharp “rejuvenation” of such a disease as osteochondrosis, which was previously considered not even a disease, but a sign of aging. This is a real natural disaster: about 25 million people annually seek treatment for osteochondrosis. medical institutions. Statistics say that every fifth of us by the age of 35 becomes the owner of radiculitis (one of the many osteochondrosis syndromes).

Depending on the specific tasks set to achieve a high level of state of this system, the choice of means turns out to be specific. Strength and speed-strength exercises help strengthen bones and achieve the strength of soft tissues that strengthen the joint. Research from the Research Institute of Physical Education has shown that even one-time sessions per week have a positive effect, but a pronounced and sustainable effect comes from 3 or more sessions. They proposed the following classification of exercises:

■ exercises aimed at decompressing the spine (these are pull-ups on a bar);

■ exercises to increase the mobility of the spine (stretching with swaying, rotation, bending);

■ tonic and isometric exercises to improve blood circulation (these are yoga poses such as “fish”, “snake”, “bow”,

"grasshopper";

■ swimming in warm water - well restores the mobility of the vertebrae;

■ vibration exercises, walking, running (rhythmic compressions during walking improve nutrition and train spring properties).

In addition to the indicated functional systems, properly organized physical exercises also normalize the activity of the gastrointestinal tract: gastric and intestinal juice secretion, the activity of digestive enzymes, motor activity, etc. Strong abdominal muscles create a pneumatic cushion inside the abdominal cavity. This pillow also serves as a support for the spine and strengthens the diaphragm. The ancient yogis were the first to notice this and came up with a lot of exercises that allow you to massage the abdominal organs, which improves blood flow and promotes the movement of food and feces.

Regular physical exercise, accompanied by sweating, along with improving thermoregulation, ensures the systematic removal of waste substances formed in the process of life from the body. Finally, a direct relationship has been proven between the state of physical performance and mental performance, as well as the stability of mental functions.

Thus, correctly selected and optimally planned physical activity helps to maintain a high functional level of all physiological systems, ensures sufficient general and special performance, makes human life more economical and, finally, prevents the development of many pathological processes in the body.

Principles of physical training. Achievement positive results With regular physical exercise, it is possible only if certain conditions are met. The main ones among them should be considered the following;

1. The principle of consciousness and activity assumes that those involved in recreational physical education are well aware of the need for movement and understand the physiological mechanisms of the influence of physical exercise on the body.

2. The principle of systematicity and consistency affirms the need for a certain system in the use of means of physical culture and consistency, which will allow not only to consciously plan the load, but also to monitor its effectiveness for a particular system of life. For example, when doing jogging, a good state of the cardiovascular and respiratory systems is achieved, but this cannot prevent (and sometimes provokes) the appearance of disorders in the musculoskeletal system (spine, foot, knees) and immunity. It is impossible to endlessly change the means used (at the beginning of the introduction to recreational physical education, this is permissible until the student finds the most suitable physical exercises for himself).

3. Principle gradual increase load follows from the dynamics of post-work recovery of body function. While maintaining a certain regimen of physical training, the body's adaptation to loads develops, and there is no increase in functional indicators. Subsequent promotion workload promotes the progression of activation of protein metabolism, improvement of central nervous system activity, economization of functions, etc.

4. The principle of individualization assumes that the organization and content of physical training must correspond to the characteristics of a particular person. In particular, genetically predetermined: a) body type (and, as a result, the predisposition of a given morphotype to certain diseases); b) type of higher nervous activity, including the predominant type of autonomic nervous regulation. Besides,

it is necessary to take into account the characteristics of marital status, professional activity and many other factors.

5. The principle of complexity of influence follows from the specific influence of certain physical exercises on various systems of the body. General strengthening of the body in health-improving physical education requires the integrated use of a wide arsenal of motor means.

6. The principle of reversibility of training effects is manifested in the fact that as training loads decrease or cease (after 3-8 months), they gradually decrease or completely disappear (detraining effect).

The place of physical culture in human life. Physical activity has a number of beneficial effects on the human body, regardless of body weight and age. People who engage in moderate or vigorous physical activity are less likely to develop cardiovascular disease, non-insulin-dependent diabetes, mental illness, and the dangers of hypokinesia. The share of physical activity among all health factors reaches 40%.

Despite the principle of individualization, which implies a strict correspondence of a set of physical exercises and the mode of their use to the age and sex characteristics of a particular person, there are a number of general approaches to the formation of physical culture. These are: morning hygienic gymnastics with hardening procedures, rational use physical exercises in the working and weekend regime, constant medical and pedagogical control, taking into account the current state of the body. Morning hygienic gymnastics for any person should become a prerequisite and, as a complex of 8-12 exercises with 8-10 repetitions of each, solves important problems. Firstly, it quickly removes "sleepy" inhibition in the central nervous system due to the flow of impulses from working muscles. Secondly, morning exercises discipline, which is especially important for schoolchildren, as they learn to plan time, monitor the organization of the working day. The analysis of modern experience allows us to propose the following set of mandatory physical culture tools:

■ aerobic cyclic exercises that ensure the maintenance normal level functioning of the cardiovascular, respiratory and nervous systems, thermoregulation, metabolism;

■ tempering procedures, allow you to maintain an adequate level of immunity;

■ gymnastic exercises performed to maintain good condition spine, joints, blood circulation of the brain, activity of the gastrointestinal tract, genitourinary system.

In the motor mode of an adult, the amount of physical culture means should be at least 4-5, with a frequency of 3-5 times a week with a duration of 90-120 minutes.

Rational use of physical exercise during the working day ( leisure) solves the following problems:

■ contributes to the shortening of the run-in time and the rapid achievement of maximum performance;

■ contribute to the inclusion of non-working muscles in activity, correction of posture, restoration of blood circulation and breathing, normalization of vision and elimination of negative consequences long-term maintenance of a forced posture during work and study (pupils, students, teachers);

■ prevents and eliminates the appearance of inhibitory areas in the central nervous system during monotonous work;

■ improves emotional condition worker, relieves muscle hypertonicity during professional activities associated with large and dense flows of information, the need fast response, searching for the right solution (the work of an air traffic controller, etc.);

■ increases professional performance by

Accounting for the current state of the body in the organization of recreational physical education. It should be borne in mind that even a health-improving physical education program developed for a specific person must have a certain dynamism and variability, taking into account the current state of the body in each given period of time. This will allow timely adjustment of the intensity, duration, repetition and volume of load on at this stage training process.

The current state of the body is understood as the level of its health and performance in a given period of time. To assess the current state of the body is used big circle indicators that can be divided into two groups: subjective and objective indicators (see Chapter 1 “criteria of individual health”).

A comprehensive self-assessment of the current level of health allows a person to control his lifestyle and adjust it in a timely manner in order to ensure health. Assessment of the current state of the body should be carried out in a system that includes a different degree of depth of medical and pedagogical examination and with a certain frequency. In particular, such a system should provide for:

1. Self-control, which involves a person performing certain test tasks and comparing the results of the latter with the previous ones;

2. Periodic control (for example, monthly), carried out according to the analysis of the diary;

3. Current control, carried out constantly by the person himself (if possible, with the participation of a specialist - a teacher or a physician) and including the above subjective and objective indicators. At the same time, the ability of a person involved in physical culture to assess their well-being and the changes taking place in the body is important. Current control allows for prompt correction of the training process and lifestyle;

4. Stage-by-stage control, carried out approximately twice a year, is an in-depth medical and pedagogical examination of a person. It should include anthropometric, functional, laboratory, and instrumental methods. The results of stage-by-stage control give an idea of ​​the effectiveness of the training process and the changes that have occurred in it in the body.

An objective assessment of the current state of the body should include a connection between the obtained indicators and the entire complex of influences that led to the development of this particular state. It is important to take into account not only the physical activity performed, but also literally all the characteristics of the lifestyle that accompanied the current period: household and professional characteristics, the nature of sleep and nutrition, psychological and climatic factors, etc.

Thus, in the end, full-fledged physical activity should be an integral part of the lifestyle at any given time period, have an impact on almost all aspects of human life (professional, household, leisure, etc.), and is designed to significantly improve the very quality of life.

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.

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 of the past centuries. He usually had a small allotment of land. There are almost no inventory and fertilizers. However, often he had to feed a dozen children. Many also worked out corvée. All this huge load people carried on themselves 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 number of energy-rich compounds, like ATP, increases, and due to this, almost all possibilities 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 1-2 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.