What happens to your body when you start to exercise consistently?

 

At the beginning of exercise: muscle soreness

Many people assume that the soreness after exercise is due to lactic acid buildup. But this soreness has a specialized medical name: delayed onset muscle soreness (DOMS). Researchers have found that lactic acid returns to its previous level soon after exercise, and that soreness is more likely to come from microtrauma to the muscle fibers and secondary inflammation. It tends to hit 12 to 48 hours after strenuous exercise and then disappears after 2 to 10 days.

Micro-trauma of muscle fibers is a sure way for muscles to get stronger. As the saying goes, you can't get stronger without breaking down, and this is true in the body. As your body gradually adjusts to the intensity and duration of the exercise, the soreness decreases and the sweetness that comes after the pain begins to appear.

First is the increase in resting metabolic rate. That is, the rate at which calories are burned when used only to be to maintain basic physiological functions such as breathing and blood circulation. Congratulations! Now you can burn more calories than before even if you do nothing.

Appetite may also be reduced after exercise.

An article published in Nature analyzes that a small molecule called Lac-Phe produced during exercise has an appetite reducing effect. The hypothalamic temperature increases with body temperature during exercise, which may also have an appetite suppressing effect.

Sleep also improves.

A review published in 2018 noted that after exercise, the latency period before rapid eye movement sleep became longer (7.7 minutes on average) and the duration of deep sleep increased by 1.3%. That night after exercise, sleep beautifully and let your body recuperate better.

One month later: Love to fight will win

Whereas getting on the treadmill used to be like an ordeal, now you can run for 20 minutes without much effort; where you used to be tired from climbing two flights of stairs, now you seem to last longer .......

Overall, you'll feel more relaxed. Like an agile cheetah, you have more precise control over your body.

These are signs of increased cardiorespiratory fitness and muscle strength. The body can pump oxygen more efficiently into the bloodstream, which is then delivered to the muscles that are working.

You should also notice that now that you are exercising, you are more likely to sweat profusely. Just a little exercise, clothes wet as if you can wring out two pounds of water.

This is a sign that the body's heat exhaustion function has become better.

A researcher came to 16 long-distance runners with an average practice time of 9.2 years to measure their indicators when exercising. The results showed that compared to sedentary people, the long-distance runners not only started sweating 0.31 minutes earlier, but also sweated more than 30% more per square centimeter.

All signs indicate that you have entered a virtuous cycle of exercise. Not only is your body getting more comfortable, but you'll also feel more accomplished and motivated when you exercise.

After one year and more: good body and emotions

If you can keep the exercise habit for a year and more, the body shape and appearance will definitely appear to change.

Those Before & After fitness pictures, it is estimated that now you can also take a group and get a wave of fierce likes in the social platform.

Stick with it and look back on a time scale of five, ten, or twenty years, and you will find that the day you resolve to keep exercising may be the decision that changes your life.

Keep exercising and you're likely to look younger than everyone else.

In his 2014 study, Professor Tarnopolsky of McMaster University in Canada found that those who maintained an exercise habit still had skin that looked comparable to that of their 20s and 30s after the age of 40.

Exercise can also keep your brain youthful.

Some data suggest that for people over 45, those who exercise regularly on a weekly basis have about half the risk of cognitive decline compared to those who don't exercise much. Researchers analyze that this may be related to the ability of exercise to promote molecular mechanisms related to metabolism and synaptic plasticity.

A more immediate benefit - maintaining an exercise habit can also help you save money.

A 2021 study calculated the cost of health insurance for Americans from 1999 to 2008 and showed that those who started exercising when they were young could reduce their annual health care expenses by as much as $1,874 in retirement, which is equivalent to saving an iPhone 14 pro max. practicing is earning!

And all of the above benefits only one premise - now, start exercising!