Essentially, when your body is subjected to a scant source of oxygen it responds to make the most of what’s available. And it is these effects that interest endurance athletes for a competitive benefit.

The initial effects of altitude on your body is hyperventilation and increased heart rate in response to a lower partial pressure of oxygen. An adverse effect of breathing quicker is respiratory alkalosis. Which in turn may inhibit respiration. In addition, some unessential body functions, are suppressed, i.e. digestion.

In time, your body gradually compensates for the lack of oxygen by acclimatizing. Acclimatization has some oxygen transporting effects, some of which are beneficial during aerobic exercise. Some of altitude training effects related to the delivery of oxygen include:

• increase in myoglobin
• increase in red blood cells
• increase in cell mitochondria
• increase in oxidative enzymes
• higher concentration of muscle tissue capillaries
• chemical change that makes oxygen unloading more efficient

So in theory, the benefits of high altitude training is the more oxygen delivered the better your performance.

However, altitude training acclimatizing effects have negative impacts as well. For instance, the increase in the number of red blood cells makes your blood thicker. So, the mere density of your blood may cause blood flow difficulty to such an extent that the delivery of oxygen actually decreases. As a result, some of your high altitude training benefits could potentially be cancelled out.

Also, it may not be possible to train as hard as you do at sea level. Therefore, your performance will likely suffer in the long run. And depending how high you go, you could suffer from acute mountain sickness.

The effects of altitude on training are not the same for everyone. And oxygen acclimatization might benefit your performance high up, yet this doesn’t equate to an enhancement at sea level.

The latest version of altitude training is living high (~ 2,000 feet) and training low (near sea level). As such, you’ll have the benefit of more blood cells without the detriment on training. For some athletes high altitude oxygen acclimatization training offers a boost, while others reap no benefit.

• Air Pollution Impact on Lungs During Exercise
• Causes of Tight Muscles, Muscle Tightness, Ways to Loosen Tight Hamstrings
• Achilles Tendonitis Causes Heel Pain Symptoms for Achilles Tendinitis Treatment
• Causes of Shin Splints Medial Tibial Stress Syndrome Shin Pain, Shin Splints Relief Treatment

A faster beating heart increases blood flow out to your muscles and back. This hastened flow widens your capillaries for improving oxygen delivery and waste product removal. Both of which promote your overall fitness.

Some examples of aerobic exercise are:

• hiking
• tennis
• biking
• skating
• running
• swimming
• rollerblading
• stair climbing
• aerobic dancing
• cross-country skiing
• walking at a fast pace

Participating in some form of aerobic exercise regularly strengthens your heart for efficient delivery of oxygen to your entire body. The presence of oxygen is fundamentally necessary for all your cells to function properly. And it’s the sum total of high performing cells is that they’ll keep you highly fit.

So generally, if you’re moving about to an extent that you feel a bit out of breath, keep it up for the aerobic exercise benefit of it. Speaking of benefits, aerobic exercise benefits are extensive and far reaching. Here’s just a few of the known fitness benefits aerobic activity yields:

• promoting relaxation
• improving circulation
• elevating energy level
• decreasing blood pressure
• promoting insulin sensitivity
• lowering bad cholesterol levels
• dropping blood glucose amounts
• strengthening your heart & lungs
• reducing tension, stress & anxiety
• gaining strength for ease of mobility
• increasing cardiopulmonary efficiency
• maintaining strong bones, joint flexibility
• keeping arteries clear & free from plaque
• boosting your mood via endorphin production
• assists in losing excess body fat & helps keep it off
• augmenting stamina & building endurance to abate fatigue
• guarding against minor viral infections (i.e. common cold, influenza) by activating your immune system

Depending on the type of aerobic exercise engaged in, it can also play a beneficial role in preventing or lowering your risk for:

• stroke
• obesity
• hypertension
• osteoporosis
• heart disease
• type 2 diabetes
• certain types of cancer
• subsequent heart attacks

It also appears that partaking in routine aerobic fitness exercise might benefit you toward living a longer, healthier life.

Injuries are common with physically challenging aerobic exercise. Common aerobic exercise injuries typically involve the foot, ankle, lower leg, knee and back. And various specific common injuries encompass:

• foot pain
• heel spurs
• shin splints
• sesamoiditis
• plantar fasciitis
• stress fractures
• calf muscle pain
• achilles tendinitis
• blisters & calluses

Frequently, common aerobic exercise injuries are a direct result of wearing improper footwear. Investing in proper shoes for the aerobic activity you predominantly participate in is crucial for staying injury-free. At a minimum, they should provide ample cushioning and shock absorption.

Essentially, if your sole is substantially worn, then grab a new pair.

• Listen to Your Body During Exercise
• Why Some People Die During Exercise
• Exercise: How Overtraining Leads to Physical Exhaustion

The demanding fitness activities that typically cause exercise induced headaches are running, rowing, tennis, swimming and weightlifting. After exercise headaches typically strike those with a familial history of migraines.

Exercise headaches that aren’t connected to a health condition are considered harmless. The primary symptom for benign exertion headaches tend to be throbbing on both sides of your head. And they’re more likely to happen in hot, humid weather or high altitude exercise settings.

It’s generally believed that the cause of inducing a throbbing head is the muscles of the head and neck need more blood when you exert yourself. This causes the blood vessels to dilate and swell inside your skull resulting in an exertion created headache.

Exercise headaches can also be caused by various health conditions, some of which can be serious. These headaches may provide a clue for such issues as:

• brain tumor
• heart disease
• sinus infection
• brain hemorrhage
• cerebrospinal fluid obstruction
• brain serving blood vessel abnormality

Aside from a lingering headache, secondary exercise headaches may be accompanied by:

• double vision
• nausea & vomiting

After exercise headache related symptoms that warrants immediate medical attention are:

• vision disturbances
• numbness & tingling
• progressively worsens
• weakness on one side
• episodes begin after age of 50
• sudden, explosive onset upon exertion

Exertional headaches that are not instigated by some other condition respond well to standard headache treatment. Try taking your chosen medication an hour or two ahead of commencing your fitness regime.

Tenacious after exercise headaches respond well to indomethacin, an anti-inflammatory requiring a prescription, and propranolol, commonly used to treat hypertension, tremors or chest pain.

You should always have your exercise induced headaches evaluated by your doctor to ensure their cause isn’t a vascular or grey matter problem.

• Listen to Your Body During Exercise
• Why Some People Die During Exercise
• Exercise Induced Asthma Causes Asthma Symptoms During Aerobics Exercise
• What Causes Cramps and Preventing Muscle Severe Leg, Calf Muscle Cramps Treatment

For starters, exercise delays or prevents disease and helps you maintain a healthy weight. And you’ll live longer and feel better if you stay active. So yeah, regular exercise definitely plays an important role in staying healthy. And here’s a couple reasons why.

Exercise, or physical activity, improves the efficiency of your cardiovascular system. This means oxygen and nutrient delivery, along with waste removal, via your blood, is happening readily.

Therefore, the bad junk doesn’t hang around too long to do harm and the good stuff is on hand to meet organ demands for smooth functioning.  Translates to more nutritious energy to fight disease.

Regular exercise has many staying healthy benefits, some of which are:

• strengthens bones
• enhances circulation
• increases endurance
• lowers blood pressure
• boosts the use of oxygen
• maintaining joint function
• builds energy levels so you can do more
• strengthens your heart & cardiovascular system
• improves muscle tone, strength, balance & joint flexibility

Exercise not only improves health and builds endurance, but it may also reduce your risk for many conditions associated with aging, or otherwise, such as:

• stroke
• obesity
• diabetes
• dementia
• arthralgia
• weakness
• heart attack
• osteoporosis
• back problems
• high blood pressure
• coronary heart disease
• some cancers ~ prostate, breast, colon, ovarian

Exercise assists the disease fighting white blood cells to move out of the organs and into the bloodstream. This is especially beneficial for fighting a cold, influenza and other infections.

Exercising causes the production of endorphins. This chemical is the one that causes those peaceful and happy feelings. Exercise can help with mild depression, low self-esteem, stress and anxiety.  And you’ll likely sleep deeper.

One way exercise aides in weight loss is it builds muscle. Muscle uses more calories than fat, thus it increases your metabolism and you lose weight.

Another weight loss benefit exercise provides is you’ll burn more energy than you would if you remain sedentary. Therefore, if you consume relatively the same number of calories, then the extra energy usage renders you with a loss in weight.

Tend to moving so you’ll never be denied the benefits of exercise!

To achieve some of these staying healthy benefits, you need to get 30 minutes of moderate exercise five days a week. But don’t go out there and overexert yourself. Especially if you suffer from exercise intolerance.

Always give your body some rest time, lest you want to end up with a muscle strain or stress fracture. Or even low blood counts and an iron deficiency.

Another cautionary tidbit is exercising in unhealthy air quality makes your lungs vulnerable to health damage. Air pollutants can involve ozone, carbon monoxide, fine particles, sulfur dioxide, nitrogen dioxide or lead. So know your local air status before you breathe in poisonous air deep into your lungs.

From a global perspective, staying healthy depends on you giving support to your disease fighting immune system via consuming a healthy diet, exercising regularly, snatching sufficient rest and curtailing stress.

• Exercise at Any Size
• Listen to Your Body During Exercise
• Why Some People Die During Exercise
• Lactic Acidosis: Exercise, Metformin Causes Lactic Acid Buildup

Lactic acid is a by product of anaerobic glycolysis. Glycolysis is a metabolic process that converts stored muscle glycogen into glucose for energy. Whenever this breakdown takes place in an environment with little or no oxygen, then lactic acid has the potential to buildup.

The most common cause for lactic acid to build up is during intense or prolonged exercise. However, accumulation of lactic acid can be caused by other health related situations and conditions as well, such as:

• shock
• sepsis
• alcohol
• hypoxia
• seizures
• ischemia
• liver failure
• lung disease
• kidney failure
• liver problems
• hypoglycemia
• severe anemia
• respiratory failure
• metabolic diseases
• severe dehydration
• out of control diabetes
• congestive heart failure
• carbon monoxide poisoning
• cancer ~ leukemia, lymphoma
• severe infection ~ HIV, malaria, cholera

A standout of lactic acidosis concern is an adverse affect from metformin, frequently prescribed for Type 2 diabetes and PCOS. Albeit, it’s rare.

A couple of identified health related risks for metformin induced lactic acid buildup include:

• cardiac failure
• renal impairment
• pulmonary disease
• diabetic retinopathy
• diabetic ketoacidosis
• coronary heart disease
• excessive alcohol intake
• other acidosis conditions
• peripheral vascular disease
• B12, folate, iron deficiency
• high daily metformin dosage

An important precaution to guard against this life-threatening form of metformin caused lactic acidosis is to ensure you health care provider checks your electrolyte levels within a couple weeks after your initial dose.

Symptoms of lactic acid buildup are:

• thirst
• anorexia
• weakness
• abdominal pain
• nausea & vomiting
• altered level of consciousness
• hyperpnea ~ unusually deep & rapid breathing

Extreme exercise, for example participating in an ultra marathon, may cause just about all of these symptoms. Hopefully, those engaged in exercise beyond the norm know their limits and when to back off.

The primary treatment for lactic acidosis is via correction of the underlying health problem that caused its buildup. And if exercise is your instigator, then stop.

• Why Some People Die During Exercise
• Why You May Feel Out of Breath During Exercise
• Causes of Exercise Intolerance Fatigue Symptoms
• Endorphins: Natural Pain Killer for Survival of Severe Injury

It may be hard to find clothes and equipment for exercising. You may feel self-conscious being active around other people.

Facing these challenges is hard, but it can be done!

If your feet or joints hurt when you stand, non-weight-bearing activities, such as water workouts, may be best until some weight is lost.

If you can’t do an activity, don’t be hard on yourself. It may be easier the next time, so keep trying!

Appreciate what you can do, even if you think it’s not much. Just moving any part of your body will make you healthier.

• Listen to Your Body During Exercise

When you start an exercise program, you may have some sore muscles and discomfort at first. However, this should not be painful or last more than 48 hours. If it does, you may be working too hard and need to ease up.

Always, always, always STOP exercising if you have any chest pain or discomfort, and see your health care provider before you think about another session.

If you have low bone density, you need to protect your spine. Avoiding exercises or activities that flex, bend, or twist it. Also, avoid high-impact exercise in order to lower the risk of a bone breaking.

Every body is different and responds to human movement according to its own unique design. Listening to how your body responds to repetitive movement offers clues for adjustment. Not every body was meant to run far or fast.

Discover what your body is meant to handle when you listen to its complaints. Some may come at you loud and clear, while others may be a bit more subtle.

• Exercise at Any Size
• Why Some People Die During Exercise
• Why You May Feel Out of Breath During Exercise
• Causes of Exercise Intolerance Fatigue Symptoms

The reason you should get moving is that bone is living tissue that responds to repetitive stimulus by becoming stronger. The best movement type for your bones is of the weight-bearing kind. Another way to put it is ones that forces you to work against gravity.

Some examples of weight-bearing exercises include:

• hiking
• tennis
• jogging
• walking
• dancing
• lifting weights
• climbing stairs

Examples of exercises that are not weight-bearing include swimming and bicycling. While these activities help build and maintain strong muscles and have excellent cardiovascular benefits, they are not the best way to exercise your bones.

You will achieve greater peak bone mass, maximum bone density and strength, if you exercise regularly when you are young. Bone mass generally peaks during your third decade of life.

Beyond healthy bones, movement also increases muscle strength, coordination, and balance, and leads to better overall health.

Remember, exercise is only one part. A diet rich in calcium and vitamin D is vital also.

• Healthy Living in Movement
• Resolution for Fitness Success
• Take Charge of Your Health with Risk Avoidance
• Four Key Components to Physical Health and Fitness
• The Cost of Living the Good Life is a Lifetime of Fitness
• How Much Time or How Long is Needed for Fitness and Exercise
• About Osteoporosis Treatment, Symptoms, Causes and Prevention

If you are training for an upcoming event, such as a marathon, your overtraining may cause physical exhaustion to a point of negatively affecting your performance on race day.

It is important to recognize when your body needs to rest, before it reaches physical exhaustion. Don’t try to keep up with somebody else’s program. You should always exercise at your own pace, based on your own fitness level.

Pay attention to signs from your body telling you when it’s had enough. Here are some common signs of overtraining leading to physical exhaustion:

• irritability
• headaches
• depression
• muscle soreness
• digestive problems
• poor concentration
• loss of coordination
• appetite, weight loss
• elevated morning heart rate
• lowered ability to fight infection
• prolonged period of recovery after exercise

If you have any of these physical exhaustion symptoms, stop exercising for a day or so to allow your body time to rest and recover. Sometimes decreasing your activity level in duration and frequency may be all it takes for your body to recover.

Exercising beyond the point of exhaustion, when injured, or to the exclusion of other activities and life interests can be signs of exercise addiction. This addiction can be counterproductive.

Human movement is encouraged to enhance your life and not be your life.

• Four Key Components to Physical Health and Fitness
• The Cost of Living the Good Life is a Lifetime of Fitness
• How Much Time or How Long is Needed for Fitness and Exercise
  

However, endorphins released immediately following your injury provides pain relief to allow for escape. Natural pain killers for survival.

Later, when survival is no longer at issue, your endorphin level decreases. This is also an important survival mechanism. Experiencing pain helps prevents you from causing further injury.

Movement stimulates production of endorphinse which promotes pain relief and an overall feeling of wellbeing. Although you may be experiencing pain it’s crucial to be as physically active as possible.

Also, a good laugh releases endorphines.

• Four Key Components to Physical Health and Fitness
• The Cost of Living the Good Life is a Lifetime of Fitness
• How Your Health Benefits from Regular Physical Fitness Activity
• How Much Time or How Long is Needed for Fitness and Exercise
• Cause of Blisters on Foot or Hand, Blister Care, Painful Blisters Treatment, Healing and Prevention