How You Benefit When You Start Exercising Regularly

If you are thinking of adopting a more active life, you are not alone. Recently, more Americans have started engaging in more sporting activities, fitness, and recreation—be it getting shredded, working out, or just plain tired of the couch. 



Here are some changes you can expect along the way.

Phase One

During that first workout, you might feel more alert and energized because ramping up your heart rate means a boost in overall blood flow and oxygen to the brain but prepare yourself for the day after when you'll almost certainly get a case of DOMS abbreviation for ‘Delayed Onset Muscle Soreness.’ The soreness will persist for about 72 hours but the good news is you are less likely to get it again as long as you continue to regularly exercise those same muscles.

Phase Two

Over the next few weeks, you will slowly start to ramp up the production of mitochondria via a process called mitochondrial biogenesis. Mitochondria are the parts of your cells that convert carbs fat and protein that your muscles use to do their job like flexing contract.

Phase Three

After six to eight weeks studies have shown that people can increase their mitochondria by up to 50%. With more mitochondria in your cells, you'll start to feel more fit and your endurance will increase. So, running three miles will no longer feel as difficult as it did during the first week.

Phase Four

Once you are six months in, all of that hard work should finally start to show.  If your workouts focus on strength training, you'll notice your muscles begin to take shape. You are also less likely to fall off the workout wagon at this point. Exercise programs often see a 50% dropout rate within the first six months, but after that, more people stick with it.

Phase Five

Now, if you are oriented toward cardio, by nine months of regular exercise, you should get an increase in your VO2 max of about 25%. VO2 max has classically been used as a marker for physical fitness and refers to the rate at which your body absorbs oxygen and transports it to the muscles while exercising. Essentially, the higher your VO2 max, the more endurance you gain as you run. Therefore, a 25% increase in VO2 really translates to covering about 20% more distance for the same amount of time. Now, after one year of regular exercise: Your bones will be more dense; this reduces the risk of osteoporosis.

Benefits

Researchers have found that regular resistance training when combined with aerobic exercise can actually reverse the effects of osteoporosis after 12 months. Now, if you maintain your exercise program long-term your body might not be the only thing to benefit; your bank account may also benefit. One study revealed that older people who exercise 5 days a week for at least 30 minutes saved on average $2,500 a year in medical costs for heart-related health problems alone. You'll also be at a lower risk of developing arthritis type-2 diabetes, dementia, and certain types of cancer like breast and colon.

With this routine, you will likely live a lot longer than otherwise, and this longer life is likely to seem more fulfilling. This is because exercise lowers the risk of anxiety and depression by lowering levels of stress hormones like cortisol and adrenaline. Of course, all these benefits depend on the type and intensity of your workout and how long you exercise each week.

Tips

Also, a healthy diet is fundamental to your lifestyle. For adults with average ages of 18-64, the US Department of Health and Human Services suggests either at least two and a half hours per week of moderately intense exercise in the form of brisk walking or cycling or at least one hour and 15 minutes every week that combines both moderate and high-intensity workouts such as jogging and sprints in swimming. You should also make sure that you do weight or some resistance training two times a week, which will help you increase your speed and promote endurance. As you get started, it is always important to make sure you don't push too hard right from the start, as this may leave you risking a lot of injuries. The fitter you get, the easier it will be to push out a little more energy the following week, the week after that, and so on. Exercise smart and often and you'll be running marathons in no time.