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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. -
Within one hour of exercise
Exercise elevates your immune system fighting off colds, flu, and other alignments. Every intense session that increases your heart rate and helps you build a sweat boosts your immune system for up to 24 hours. -
Within one week of exercise
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. -
Don't stop
In the past 30 years, childhood obesity has more than doubled in children and quadrupled among adolescents. The percent of adolescents aged 12-19 who were obese increased from 5% in 1980 to nearly 21% in 2012. -
Food intake is very important
A heart healthy diet includes fruits and vegetable, whole grains low-fat dairy products like yogurt and cheese, skinless poultry, lots of fish, nuts and beans, non-tropical vegetable oils (olive, corn, peanut, and safflower oils) salmon and other fish, like trout and herring, are high in omega-3 fatty acids, which help lower your chances of heart disease and may help with high blood pressure, among other things. Aim for two servings a week. -
Within one month of 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. -
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. 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.
