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Timeline For Exercise Benefits

Found this interesting article about the benefits of exercising over time. It's a motivational read. Thought I should share.

Timeline For Exercise Benefits On Your Body

Posted on March 29, 2011 by JKessler

You have been working out and sometimes wonder, "When am I going to see results?" Besides wanting to see you body change instantly infront of your full length mirror, you are interested in some instant gratification for completing a task that can be really challenging. So let's take a realistic look at when you can start to feel and see changes in your body from a consistent exercise program.

As you work out…

Your lungs get stronger and convert oxygen more efficiently for your body to use helping you breath deeper and faster transferring oxygen to your muscles. Endorphins are released causing you to get the "runner's high" making you feel energized and alert. During your cardio sessions your body uses mainly fat for fuel after about 20 minutes. Plus, if you add bouts of higher intensity segments than your body uses more fat through your power-blasting sections giving you an extra calorie burning surge than if you simply exercised at a steady pace.

Within one hour of exercise…

Exercise elevates your immune system fighting off colds, flu, and other ailgnments. Every intense session that increases your heart rate and helps you build a sweat boosts your immune system for up to 24 hours. Post-exercise dopamine, serotonin, and norepinephrine flood your brain for hours afterwards giving you a feeling of zen and peacefulness. And the best thing is for every 100 calories you burn during your workout you continue to burn an additional 15 to 25 calories after! For example, if you ran three miles, burned 300 calories, than you would zap an extra 45 to 55 calories post-workout. Remember to eat a complex carbohydrate and lean protein snack within one hour of your workout to help with recovery and reduce drops in blood sugar (i.e., apple and peanut butter will do the trick or strawberries and cottage cheese).

Within 24 hours of exercise…

If you completed a strength session than your body is starting to repair the microscopic tears in the muscle fibers that are caused from strength training. Preliminary research shows that women respond to and recover from resistance training faster than men. Just completed a great cardio session? You could experience lower blood pressure for up to 16 hours. Vigorous cardio sessions such as a run, elliptical or dance session can lower your LDL levels than a brisk walk according to Duke University in Durham, North Carolina. Need to be on top of your game for work? Workout first thing in the morning and you will increase blood and oxygen levels to your brain making you alert and focused. This would be a good time to memorize a speech or dive right in to a tough project.

Within one week of regular exerise…

Within one week of regular exercise you become more sensitive to insulin reducing your risk of type 2 diabetes. You increase your VO2 max by approximately 5 percent. Which means your endurance and aerobic fitness is improving allowing you to go a little longer and harder. Need to shrink your waistline? Interval training is a must! Interval training burns more belly fat than steady cardio. If you want to lose weight, cut out 250 calories from your diet and burn 250 calories during your workout daily. You will lose a pound a week with this strategy.

Within one month of regular exercise…

Your muscular endurance is starting to noticeably increase and you are able to add repetitions to your set. After about four weeks of regular workouts your body is leaning out and replacing flab with muscle increasing your metabolism while you are at rest. Your brain is forming new cells due to the growth stimulating proteins produced by exercise. Vigorous exercise stimulates your brain function. Schedule three 30 minute vigorous workouts a week to really boost your brain power.

Within one year of regular exercise…

After eight to 12 weeks your endurance and aerobic fitness can improve by approximately 25 percent. Your heart pumps more efficiently lowering your resting heart rate. Your cells are able to break down fat more efficiently and uses it for energy rather than store it. Exercise has been found to reduce the risk of breast, endometrial, lung, and ovarian cancers. Exercise is the modern day fountain of youth and is one of the cheapest forms of therapy available since it boosts your mood and reduces depression. If you stick with your exercise plan for the long run, not only will you lead a healthier and longer life but you will be much happier. Keep up the great work!

2 Replies

Great article 😊 Thank you for sharing 😊


Excellent read. Thanks for sharing.


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