This Is What REALLY Happens As You Start Exercising (Animated) — Transcript

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1. 0:07Have you ever wondered what happens to your body when you start exercising? The
2. 0:12changes to your body physique, muscles, the mind and the heart? well in this
3. 0:17video we are going to explore just that. They say exercise is like taking a
4. 0:23magical pill for your brain, and if there were ever a drug that could do for your
5. 0:26health everything that exercise can it would likely be the most valuable
6. 0:30pharmaceutical ever developed. So why is exercise so good for us? One of the core
7. 0:35habits practiced by the most successful people is well you guessed it exercising.
8. 0:40Have you ever wondered why? In his book "The Power of Habit" Charles Duhigg talks
9. 0:46about what are known as Keystone habits. These are the habits that if practiced,
10. 0:50developed and applied influence change in every aspect of our lives. Exercising
11. 0:56is a keystone habit, which is why anyone looking to develop self-discipline
12. 1:00regularly goes to the gym or does some form of exercise. So we all know the
13. 1:05physical benefits of exercise right, you look better, you lose weight, you become
14. 1:09lean, you gain muscle and generally you become fit. These changes are easily
15. 1:15observable by the naked eye. However, the benefits of exercising aren't just skin deep.
16. 1:19Most people who exercise will observe
17. 1:22that they are happier, more motivated and less depressed. This is why exercise has
18. 1:27been described as the miracle drug and has been recommended as a treatment for
19. 1:30depression, insomnia, memory loss, alzheimer's and parkinson's disease
20. 1:35among others. The reason for this is that the body naturally produces hormones
21. 1:39while exercising and these hormones are serotonin, endorphins and a protein known
22. 1:44as Brain-Derived-Neurotropic-Factor (BDNF). Each of these hormones in their own way helps
23. 1:51reduce stress levels, lift someone's mood, aids in better sleep, improves learning
24. 1:55and also leads to increase confidence. When you start exercising especially for
25. 2:00the first time or after a long break, you'll feel more alert and energized.
26. 2:04Because ramping up your heart rate means a boost in overall flow and oxygen to
27. 2:09the brain. This releases a special brain cell called Dopamine which is
28. 2:13responsible for motivation. If you've ever felt tired or lazy and don't feel
29. 2:17like doing anything, that's because your experiencing
30. 2:19a dopamine deficit. Dopamine is responsible for our motivation and
31. 2:24attention and it's responsible for the feeling of satisfaction when we
32. 2:27accomplish something, it makes you want to do things and it reassures you that
33. 2:31the thing was worth doing. So if you're experiencing a dopamine deficit you can
34. 2:35find it hard to get things done because you're not getting enough fulfillments
35. 2:39to justify doing them. But whenever you exercise you directly increase the
36. 2:43amount of dopamine in your blood, and instead of feeling tired and worn out
37. 2:47you suddenly feel motivated and energized. We'll talk more about this
38. 2:51later but first let's look at the physical effects of exercise.
39. 2:55The physical effects of exercise may not be observed within a few weeks of working
40. 2:59out, chances are even after a month of working out there will be little visible
41. 3:03results. However, throughout the period of time you are working out and exercising,
42. 3:07biological changes take place whether you can see them or not. For a start,
43. 3:12a few weeks after starting a cardio routine, you will notice that you have
44. 3:16increased energy due to a rise in metabolism and mitochondria. One of the
45. 3:21biggest misconceptions of exercise is that exercise causes weight loss, no
46. 3:25exercise doesn't cause weight loss, it causes muscle gain. And since muscle have
47. 3:30mitochondria and mitochondria burn energy. Mitochondria are parts of your
48. 3:34cells that convert carbs, fats, and proteins into fuel that your muscles uses
49. 3:38to do their job. After six to eight weeks, research has shown that people can
50. 3:42increase their mitochondria by up to 50% With more mitochondria in your cells, you
51. 3:48will notice a change in your fitness. For instance, you can easily climb flights of
52. 3:52stairs that would have previously left you feeling like you just ran a half
53. 3:54marathon. After a month or so your muscles will start to grow and get
54. 3:59stronger. While this might not be obviously visible you will feel the
55. 4:03strength in your muscles when you workout. Here the increase in metabolism
56. 4:06is even higher, Muscle cells need a lot of energy, which means they burn a lot of
57. 4:11calories, in fact they burn more calories than fat cells even when you're not
58. 4:15exercising. So the time you spend working out, reaps benefits long after you stop
59. 4:19working out. This means you can literally slouch on your couch watching TV or
60. 4:24Netflix and still be burning fat, although take this with a grain of salt.
61. 4:28According to the u.s. national science of medicine, if you consistently keep
62. 4:32exercise after a period of six months, mainly
63. 4:35concentrating on cardio. You can expect a 20% increase in your overall VO2 max.
64. 4:41VO2 max is often used as a fitness indicator, it measures the rate at which your body
65. 4:45can transport oxygen to your muscles for fuel. So basically a higher VO2 max means,
66. 4:50you should be able to run faster and longer in a shorter time span. So a 20%
67. 4:55increase in your VO2 max, should mean that you can run about 20% further in
68. 4:59the same amount of time. So this means that if you can run a mile in 10 minutes,
69. 5:03a 20% increase in your VO2 max should mean that you can now run 1.2 miles in a
70. 5:0710-minute period or 1 mile in about 8 minutes.
71. 5:10Finally regular exercise increases the size of your heart, and eventually
72. 5:15strengthens it. When exercising your heart rate increases and pumps more
73. 5:19blood than it normally would, in the process the muscles in your heart are
74. 5:22strengthened, which reduces the chance of getting a heart attack. This usually
75. 5:26happens after about six months of regularly working out, right about the
76. 5:30same time the physical effects of exercise are easily visible. Some of the
77. 5:33physical effects that might not be visible include an increase in blood
78. 5:36supply to the brain. The brain thus works more efficiently, and this leads to
79. 5:41better focus when doing activities. Furthermore, exercising promotes the
80. 5:45development of new brain cells, which improves learning and memory. Also during
81. 5:49exercise, endorphins are released to counter any stress you might be feeling.
82. 5:52Though inaccurate, endorphins are famously known as "feel-good hormones", and
83. 5:57so when they are released into your body, your mood is lifted and you get a sense
84. 6:00of happiness. Ultimately any stress you may be experiencing prior to exercise is
85. 6:05alleviated, and so when you consistently workout, your body gets a regular supply
86. 6:10of endorphins and dopamine, hence leaving you supercharged and
87. 6:13energized to take on the day. Another positive effect of exercising on your
88. 6:17brain is that you get better sleep. The path leading to better sleep and reduced
89. 6:21insomnia through exercise cannot be accurately traced.
90. 6:24However, restlessness and sleep is usually caused by depression and anxiety.
91. 6:29Exercising serves to reduce depressive symptoms and anxiety through the release
92. 6:33of endorphins and dopamine. These result in the symptoms of insomnia being
93. 6:37negated, and hence you should get better sleep. Additionally, when one works out
94. 6:41just before going to bed, the temperature drop experienced after exercise could
95. 6:45help one fall asleep. Also exercising in the afternoon or
96. 6:49early evenings can result in better sleep as well. Our bodies operate on a
97. 6:53biological clock called a circadian rhythm, and since insomnia is caused by a
98. 6:57skewed circadian rhythm, exercise can help fix our biological clock resulting
99. 7:02in better sleep as well. In the short run, exercising lifts your mood because of
100. 7:06the release of endorphins and moderate levels of serotonin. The constant release
101. 7:10of these hormones makes you feel good about yourself and happy, which amazingly
102. 7:13also increases your confidence. How amazing is that?! This is because as you
103. 7:18exercise, even without seeing any physical results at the beginning, you
104. 7:22get a better body feel of yourself. By making the decision to get healthier and
105. 7:26proactively trying to get fit and in shape you become proud and feel great
106. 7:30and awesome about yourself, and hence resulting in the confidence boost.
107. 7:34Ultimately, when physical changes can be seen, your confidence explodes! and in
108. 7:39fact some people have attested exercise to single-handedly changing their life
109. 7:43and mentality towards life in general. Exercise gives you a renewed sense of
110. 7:47worth, it makes you feel great and happy about yourself, it improves your
111. 7:51confidence to the level that you will finally have the courage to ask out that
112. 7:54girl you always liked. It can and will improve your grades, it can also save you
113. 8:00money by cutting down on trips to the hospital every now and then. And also on
114. 8:03money spent buying prescription drugs. So exercising is clearly good for our
115. 8:08physical and mental health, and by exercising for just three hours a week
116. 8:11consistently, in all probability you're going to live longer than you otherwise
117. 8:15would. And that longer life will likely feel more happy and fulfilling. Thank you
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123. 8:39Bye.