What Happens To Your Body From Exercise

Summary

この動画スクリプトは、運動中に体内で起こる様々な変化について詳しく解説しています。運動は心臓、肺、脳、ホルモン、そして細胞に影響を与え、エネルギーの需要が増加します。ATPの生成、酸素の消費、心拍数と呼吸の加速、そして最大酸素容量（VO2 max）の向上などが説明されています。また、運動は脳の血流増加につながり、記憶力や集中力が向上します。さらに、運動は神経伝達物質の放出にも関わり、ホルモンのバランスを整え、筋肉の成長や脂肪の燃焼に役立ちます。最後に、汗の分泌や筋肉の損傷についても触れています。

Takeaways

• 🏃‍♂️ 運動は筋肉組織を分解し、脂肪を燃やすことだけでなく、心臓、肺、脳、ホルモン、体のほとんどの細胞に変化をもたらします。
• 💪 運動中、筋肉細胞のATP（アデノシントリホスフォ酸）の需要が増加し、体内の貯蔵量は限られているため、継続的なエネルギー供給のためにATPの生成が必要です。
• 🍞 グルコースをATPに変換するglycolysis（グリコリシス）プロセスは、体内の糖分（主に食事から来る）を利用して迅速にATPを供給します。
• 💓 運動により、体内のATP生成に必要な酸素の需要が増加し、心拍数と呼吸が加速します。
• 🏋️‍♂️ 心拍数の上昇により、筋肉に酸素を供給する血液が増加し、代謝産物を除去する働きも行います。
• 🏃‍♀️ VO2 max（最大酸素摂取量）は、有酸素運動で改善でき、高いVO2 maxはフィットネスと様々な運動パフォーマンスの向上につながります。
• 🧠 運動は脳の血流量を増加させ、記憶や学習に重要な海馬、体温調節や水分バランスを制御する下垂体、ストレスホルモンを分泌する垂体などが影響を受けます。
• 🤸‍♂️ 運動は、内臓機能（消化など）を一時的に抑制し、他の器官（特に脳）に血流量を増加させることがあります。
• 💪 筋肉損傷は、筋肉成長に必要ではなく、過度の筋肉損傷は筋肉成長を阻害する可能性があると研究から示されています。
• 🏋️‍♂️ 運動は、内臓から脂肪細胞への脂肪の移動を促進し、エネルギーとして燃焼されるのを助けます。
• 🧘‍♀️ 運動は、エンドルフィン、ドーパミン、セロトニンなどの神経伝達物質の放出を引き起こし、快感やリラックス効果をもたらします。
• 💦 運動により汗の分泌が増え、体温を下げるために汗が皮膚表面に排出され、揮発によって体が冷却されます。

Q & A

運動中に体内で最初に変化するのは何ですか？

運動中、体内で最初に変化するのは筋肉細胞のATP（アデノシントリホスフォ酸）の需要が増加します。ATPは細胞が使用できる唯一のエネルギー形で、体内は常にわずかな量しか貯蓄していません。

グルコースからATPを生成するプロセスは何ですか？

グルコースからATPを生成するプロセスは「ガイコリシス」と呼ばれます。このプロセスは体内で発見される糖分をATPに変換します。

運動中に心拍数と呼吸数が増加する理由は何ですか？

運動中に心拍数と呼吸数が増加するのは、体内がより多くの酸素を必要とするためです。心拍数が上昇すると、筋肉に酸素を供給する血液の量が増え、運動中に最も必要な場所に送られます。

最大酸素容量（VO2 max）とは何ですか？

最大酸素容量（VO2 max）とは、体内が1分間に消費できる最大の酸素量です。これはフィットネスレベルを示し、心臓や血管システムの効率を高めるトレーニングによって改善できます。

運動中に筋肉が痛みを感じる原因は何ですか？

運動中に筋肉が痛みを感じるのは、筋肉細胞の微小な損傷が発生しているためです。この損傷は筋肉痛の原因であり、特に筋トレや抵抗トレーニングの直後に感じられます。

成長ホルモンは筋肉の成長にどのような役割を果たしますか？

成長ホルモンは筋肉組織での合成作用を直接促進するのではなく、周囲の結締組織や骨などの連結組織での合成作用に役立ちます。また、筋肉の損傷を遅らせ、筋肉の維持に役立ちます。

運動中に脳にどのような影響が与えられますか？

運動中に脳は血流量が増加し、特に海馬、下垂体、そして視床下部に影響が与えられます。これにより、学習や記憶、体温調節、水分バランスの調節などが改善されます。

運動中に体内で釈放される神経伝達物質にはどのようなものがありますか？

運動中に体内で釈放される神経伝達物質には、エンドルフィン（自然な鎮痛剤）、ドーパミン（快感に関与）、γ-アミノブチリック酸（GABA、不安を和らげる効果がある）、セロトニン（気分やうつ病に関与）などがあります。

運動後に筋肉が痛みを伴うのはなぜですか？

運動後に筋肉が痛みを伴うのは、筋肉細胞の微小な損傷が原因であり、これを遅発性筋肉痛（DOMS）と呼びます。これは筋トレの直後に特に顕著であり、筋肉を伸ばす運動や重量トレーニングの後に発生する傾向があります。

運動中に汗をかく理由は何ですか？

運動中に汗をかくのは、体内を冷却するために汗が皮膚表面から蒸発して体熱を下げるためです。下垂体は皮膚に汗を分泌する信号を送り、汗が空気中へ蒸発することで自然に体が冷却されます。

Outlines

00:00

🏋️‍♂️ 運動と体内の変化

運動は筋肉組織を分解し、脂肪を燃やすだけでなく、心臓、肺、脳、ホルモン、そして体内のほとんどの細胞に変化をもたらします。運動中に体内がエネルギー源であるアデノシントリホスフォ酸（ATP）の需要量を増やすため、糖質をATPに変換するグリコリシスというプロセスが行われます。運動により、身体はより多くの酸素を必要とし、心拍数や呼吸が加速します。最大酸素摂取量（VO2 max）は運動能力を向上させることができ、また、運動後の息切れを短くする効果もあります。

05:02

🧠 脳と運動の関係

運動は消化過程を遅めますが、脳などの他の器官に血液が増加し、その機能が向上します。運動中に脳の血流が増加すると、記憶や学習に重要な海馬、体温調節や水分バランスを制御する下丘脳、そしてストレスホルモンを分泌する垂体が影響を受けます。運動は成長ホルモンの分泌を促進し、脂肪細胞から脂肪を放出してエネルギーに変換する働きも持っています。

10:02

💪 筋肉の損傷と成長

運動によって筋肉細胞に微小な損傷が生じ、これは筋肉痛の原因となります。しかし、筋肉の成長に必要な損傷は、筋肉損傷が必ずしも必要であるとされていません。研究によると、筋肉損傷は筋肉成長と関連性がない、過度な損傷は筋肉成長を妨げる可能性もあるとされています。

💦 汗と体温調節

運動中は汗をかくことで体を冷やすための単純なプロセスが行われます。下丘脳は皮膚の汗腺から汗を分泌させ、体温を下げるために汗が蒸发するのを促進します。運動は体内の様々なプロセスに影響を与えることで、健康やフィットネスに役立ちます。

Keywords

💡Adenosine Triphosphate (ATP)

ATPは、細胞が利用できる唯一のエネルギー形態であり、運動時に筋細胞のエネルギー需要が増加します。このビデオでは、ATPがどのようにグルコースから生成され、運動中のエネルギー供給に役立つか説明されています。

💡Glycolysis

Glycolysisは、グルコースをATPに変換するプロセスで、運動中に迅速なエネルギー供給に必要です。このビデオでは、グルコースが体内で主に筋肉と肝臓に蓄積され、迅速に分解されることでATPを供給する役割を果たすことが説明されています。

💡Oxygen Demand

運動中に身体はATPの生成に必要な酸素の需要が増加します。このビデオでは、心拍数や呼吸数が上昇する理由として、酸素需求量の増加が説明されています。

💡VO2 Max

VO2 Maxは、身体が最大限に酸素を利用する能力を示す指標であり、フィットネスレベルや様々な運動のパフォーマンスに関連しています。このビデオでは、有酸素運動を通じてVO2 Maxを向上させることができることが説明されています。

💡Metabolic Byproducts

代謝副産物は、運動中に筋肉がATPを生成する際に蓄積される物質であり、筋肉の収縮能力を低下させる要因となります。このビデオでは、血流の増加が代謝副産物を除去する助けとなることが説明されています。

💡Cardiovascular System

心臓と血管から成る循環系は、運動中に酸素や栄養物を供給し、代謝副産物を除去する重要な役割を果たします。このビデオでは、心臓の働きが筋肉に酸素を供給し、代謝副産物を除去するプロセスを支援する方法について説明されています。

💡Digestion

消化は、食べ物を分解してエネルギーを供給するプロセスであり、運動中に影響を受けます。このビデオでは、運動前に重い食事を摂取することは避けるべきであると説明されています。

💡Brain Function

脳機能は、運動中に改善されることが示されており、血流の増加により、学習や記憶、集中力などが向上することがこのビデオで説明されています。

💡Growth Hormone

成長ホルモンは、脂肪細胞から脂肪を動員し、エネルギーとして燃焼させる役割を果たすホルモンです。このビデオでは、運動が成長ホルモンの分泌を促進し、脂肪燃焼に役立つことが説明されています。

💡Neurotransmitters

神経伝達物質は、脳内の信号伝達に関わる物質であり、運動中に内分泌されることで、快感やストレス軽減などの効果が生じます。このビデオでは、エンドルフィンやドーパミンなどの神経伝達物質が運動後の Runner's High 現象に関与するとともに、気分やストレスに影響を与えることが説明されています。

💡Muscle Damage

筋肉損傷は、重量トレーニングや抵抗トレーニングを行った後、筋肉細胞に微小な傷が生じることを指します。このビデオでは、筋肉損傷が筋肉成長に必要であるという考えに疑問を投げかけ、筋肉損傷の過度が筋肉成長を阻害する可能性があることが説明されています。

💡Sweating

汗は、体温を下げるために身体が分泌する液であり、運動中に特に熱い環境下では汗の分泌が増えます。このビデオでは、下垂体が汗の分泌を制御し、体温を調節する方法について説明されています。

Highlights

Exercise causes numerous changes within the body, affecting the heart, lungs, brain, hormones, and cells.

Muscle cells increase their demand for adenosine triphosphate (ATP) during exercise.

Glycolysis is a process that helps turn glucose into ATP, which is the primary energy source for cells.

Exercise increases the heart rate and breathing rate to supply more oxygen to muscles.

The body's demand for oxygen can increase up to 15 times during exercise.

Vo2 max, or maximum oxygen capacity, can be improved through cardiovascular training.

A higher Vo2 max leads to better fitness and performance in various forms of exercise.

Exercising increases blood flow to muscles, helping to eliminate waste products like lactate, phosphate, and hydrogen ions.

Lactic acid is not the cause of fatigue during exercise; it's the hydrogen ions that make the environment more acidic.

Exercise can impair digestion, which is why it's best not to consume a heavy meal before working out.

The brain benefits from increased blood flow during exercise, leading to improved alertness and focus.

Exercise stimulates neurogenesis, the creation of new neurons, particularly in the hippocampus.

The hypothalamus regulates body temperature and water balance during exercise.

The pituitary gland controls the release of cortisol, adrenaline, and growth hormones during exercise.

Growth hormone helps mobilize fat for energy and delays muscle breakdown, rather than promoting muscle growth.

Exercise triggers the release of neurotransmitters like endorphins, dopamine, and GABA, contributing to mood enhancement.

Muscle damage from resistance training can lead to soreness, but it's not necessarily required for muscle growth.

Sweating helps cool the body down during exercise through the evaporation of sweat.

Transcripts

aside from breaking down muscle tissue

and burning fat exercising causes a

whole bunch of changes to happen inside

your body these changes will affect your

heart your lungs your brain your

hormones and most of the cells found

within your body so today i want to go

over exactly what happens during

exercise step by step and one of the

first things that your body needs for

any exercise or movement in general is

energy so when you work out your body

and especially your muscle cells will

increase their demand for adenosine

triphosphate also known as atp

atp is actually the only form of energy

that your cells can use and at any given

time your body will only have a small

amount of atp sitting in storage this

means that more of it needs to be

created to be able to continuously

output energy so after you quickly

exhaust the small amount of atp stored

within your cells one of the ways that

more atp is created as you continue to

work out is through a process known as

glycolysis this process is what helps

turn glucose into atp now glucose is the

type of sugar found within the body and

it comes primarily from the foods that

you eat most of this glucose is stored

within your muscles and your liver so

this way it can be broken down quickly

to supply your cells with atp fast but

this isn't the only energy pathway that

your body can use to generate more atp

at the same time that your body tries to

get energy quickly from breaking down

glucose it'll also increase its demand

for more oxygen because that allows you

to create even more atp

this is why exercise makes your heart

rate and your breathing rate go up as

your heart rate increases more blood

will be pumped to your muscles to

deliver that additional oxygen where

it's needed most in fact your body can

need up to 15 times more oxygen when

you're exercising and that's exactly why

you'll start to breathe faster and

heavier when you work out this will of

course depend on the type of exercise

you're doing as well during regular

weight lifting your body will obviously

need more oxygen than you would need

during rest but compared to

cardiovascular training cardio will

typically increase your body's demand

for oxygen much more causing you to

breathe faster and heavier when running

or cycling rather than when lifting

weights as you push yourself and your

body tries to generate more energy there

comes a point where your body can't

bring in and take up more oxygen once

you've hit that point it means that

you've reached the maximum oxygen

capacity for your body also known as the

vo2 max you can actually improve your

vo2 max through cardiovascular training

the higher your vo2 max is the fitter

you'll tend to be and the better you'll

be able to perform various forms of

exercise especially cardiovascular

exercise not only does having a higher

vo2 max help you use more oxygen for

energy but it also decreases the amount

of time it takes you to catch your

breath after stopping so if you have a

higher vo2 max you can take fewer and

shorter breaks without losing your wind

on the other hand having a low maximum

oxygen capacity won't only make you

breathe heavier but it's also more

likely to lead to spasms and to cause

that dreaded side stitch which will

further limit your performance you're

more likely to get a side stitch with a

low vo2 max because when you breathe

really heavy your diaphragm which is a

major muscle that's responsible for

respiration it can become fatigued

cramping up your midsection now as your

heart beats harder it helps you

circulate more oxygen throughout your

body at a faster rate this not only

provides your muscles with the oxygen

they need to keep functioning properly

but this extra blood flow that's being

pumped to the muscles assists with

eliminating waste products from those

same muscle tissues that are receiving

that oxygen this is an ongoing process

since these metabolic byproducts

continuously build up in your muscles as

you exercise examples include lactate

phosphate and hydrogen ions these

byproducts reduce the capacity of your

muscles to continue to contract and

perform at peak levels that's why this

increase in blood flow is beneficial

because it helps to remove these

metabolic byproducts getting rid of

these is great because that metabolic

waste is also what gives you that

burning feeling that becomes especially

apparent when performing high amounts of

reps

for the longest time trainers scientists

and almost everyone in the fitness

industry believe that this burning

sensation was directly caused by lactate

but lactate is actually not what makes

you feel fatigued so when your body uses

glycolysis to generate atp for energy a

byproduct that's left over is lactic

acid that lactic acid quickly separates

into a hydrogen ion and lactate within

the muscle and the burning sensation

that you experience is actually caused

by hydrogen ions not the lactate

hydrogen ions do that by making the

surrounding environment more acidic in

either case having a stronger

cardiovascular system and a more

efficient vo2 max can help clear out the

waste that causes that burning sensation

now more blood flowing to the muscles

doesn't just happen without any

trade-offs one consequence of this

increase to blood flow to muscle tissue

is that it pulls some blood away from

other systems and functions within the

body and those functions get pushed down

the priority ladder so to speak when

you're exercising an example of one of

these functions is digestion so the

digestive process will become impaired

during exercise that's why it's best not

to consume a heavy meal directly before

your workout if you do it'll likely just

sit there in your stomach causing

discomfort gas indigestion and bloating

now even though digestion slows down

other organs aside from our heart

muscles and lungs will also benefit from

the increase in blood flow one of those

major organs is your brain which has

been shown to experience increases in

blood flow during exercise this is

beneficial for a number of reasons

outside the gym but even while you're

working out this additional blood flow

will make you feel more alert and

focused which helps your brain cells

literally function at a higher level

specifically there are three areas in

the brain that experience an increase in

blood flow during exercise these include

the hypocampus the hypothalamus and the

pituitary gland the hypocampus is the

part of the brain that's crucial for

learning and memory it's also one of the

only sections of the brain that can make

new brain cells the increase in blood

flow leads to more oxygen being

delivered to the brain which helps

facilitate this process of neurogenesis

or the creation of new neurons in the

brain the best part is that even if you

were to completely stop exercising those

new brain cells that you create will

survive this is typically not the case

for many other changes that happen to

the brain in response to exercise most

of those changes will quickly fade away

not too long after you become less

active

the other part of the brain that's

impacted is the hypothalamus which is

responsible for a number of bodily

functions including body temperature

regulation and the regulation of water

balance in the body so obviously when

you exercise your body will heat up it's

your hypothalamus that then informs your

skin to secrete sweat and to release it

through your sweat glands to keep you

cool and the third part of your brain

that's impacted the pituitary gland

happens to be the control center of your

brain it informs the adrenal glands to

pump out cortisol and adrenaline which

make your heart beat faster and your

lungs breathe more efficiently the

pituitary gland also increases your

blood pressure makes you more alert

helps your body mobilize its energy

stores into fuel it also raises blood

sugar levels in the blood to give you

fast acting energy and it informs your

body to secrete growth hormones research

shows that high intensity interval

training specifically is really

effective at increasing growth hormone

but all forms of exercise are beneficial

for your growth hormone now when most

people hear growth hormone they think

that it's beneficial from a muscle

building standpoint but that's usually

not the case a study from mcmaster

university found that growth hormone is

not anabolic in muscle tissue it's only

anabolic in the surrounding connected

tissues like your tendons and bones it

also can help delay muscle breakdown so

it can be beneficial from a muscle

maintenance perspective but not so much

for growth instead it seems that the

primary role of growth hormone during

exercise is to help mobilize fat from

fat cells so that the fat can be burnt

off for energy aside from hormones

exercising also triggers the release of

various chemical messengers in the brain

known as neurotransmitters this includes

endorphins which are your body's natural

painkillers the release of these

endorphins can lead to the phenomenon

known as the runner's high which is a

short lasting euphoric state following

intense exercise but endorphins aren't

the only neurotransmitters that get

released dopamine which also plays a

significant role in how we feel pleasure

also gets elevated as well as

gamma-aminobutyric acid also known as

gaba gaba is a neurotransmitter that has

tranquilizing and anti-anxiety effects

you'll likely also feel better due to a

bump up in serotonin a neurotransmitter

known for its role in mood and

depression another thing that will

happen as you're exercising especially

if you're lifting weights or engaging in

some other form of resistance training

is tiny tears in your muscle cells will

start to develop we call this process

muscle damage and it's what gives your

muscles that sore feeling after your

workout this muscle damage is especially

magnified for beginner lifters and it's

also magnified when you perform

exercises with your muscles in a stretch

position an example is the romanian

deadlift if you've done romanian

deadlifts before you've probably

experienced severe muscle soreness the

day after your workout that's because

the exercise trains your hamstrings in a

stretch position and exercises that do

that typically lead to more muscle

damage and more delayed onset muscle

soreness the following day this leads

many people to believe that muscle

damage is crucial for muscle growth the

belief is that when you create muscle

damage your body will repair it and then

add additional muscle fibers on top of

it to prepare for a similar training

stimulus the next time leading to muscle

growth however nowadays scientists are

more skeptical about whether muscle

damage actually improves muscle growth

currently research indicates that muscle

damage isn't required for muscle growth

and it doesn't even correlate with

muscle growth in fact excessive amounts

of muscle damage might even impair

muscle growth as indicated by a 2019

paper published in the journal of

applied physiology so the goal shouldn't

be to damage your muscles as much as

possible or to get as sore as possible

because that's simply not how your body

responds

finally one last thing that will happen

inside your body when you exercise that

i briefly touched on earlier is that

you'll start to sweat more especially if

it's hot your body will release sweat to

help you cool down and it's a pretty

straightforward process the hypothalamus

will signal two types of sweat glands

the eccrine glands and the apocrine

glands acron glands are found on the

surface of your entire body and they

produce an odorless perspiration that's

made up of a mixture of water salt and

small amounts of other electrolytes and

that's released directly onto the skin

surface when this sweat evaporates into

the air through the process of

convection your body temperature

naturally drops the apocrine glands on

the other hand are primarily found in

hair covered areas like the scalp

armpits and groin these sweat glands

produce a fattier sweat that can result

in an odor when bacteria on the skin

begin to break it down so that's

essentially a deep dive into what

happens inside your body when you

exercise as always i really hope you

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years of training clients i've realized

that the most important thing is for the

client to stay consistent and

accountable by giving you back your

deposit at the end and requiring you to

simply just show up and try throughout

the six weeks you'll not only get a free

program but you'll also get incredible

results in the process unfortunately

most free programs don't produce the

kind of results that we do because they

go straight to the trash if they're ever

even opened that would be a complete

waste with our six week tread because

it's over five hundred dollars of value

you get a complete workout plan a full

video exercise library a wrestling book

a customizable diet plan based on your

preferences and a coach that'll be there

to guide you through the entire process

the deposit simply motivates you to

actually follow the plan and based on

our experience with over 20 000 people

that's what actually leads to incredible

results our only secret hope is that

after you get these incredible results

you decide to continue working with us

after the six week trial but it's

totally up to you at the end of the six

weeks you have no obligation to stay you

can take your deposit and your results

and go train however you want so if

you'd like to find out more you can

click the link below in the description

or you can visit my website directly at

gravitytransformation.com

[Applause]

you