What Happens To Your Body When You Start Exercising Regularly | The Human Body — Transcript

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1. 0:01if you're thinking about leading a more
2. 0:03active lifestyle you're not alone in
3. 0:05recent years an increasing number of
4. 0:08Americans have started participating in
5. 0:10more sports fitness and recreation
6. 0:12whether you're trying to get fit build
7. 0:14muscle or you're just tired of the couch
8. 0:16here are some changes you can expect
9. 0:18along the way during that first workout
10. 0:25you might feel more alert and energized
11. 0:27because ramping up your heart rate means
12. 0:29a boost in overall blood flow and oxygen
13. 0:31to the brain but prepare yourself for
14. 0:34the day after when you'll almost
15. 0:35certainly get a case of Dom's short for
16. 0:38delayed onset muscle soreness the
17. 0:41soreness will persist for about 72 hours
18. 0:43but the good news is you're less likely
19. 0:45to get it again as long as you continue
20. 0:47to regularly exercise those same muscles
21. 0:50over the next few weeks you'll slowly
22. 0:52start to ramp up production of
23. 0:54mitochondria via a process called
24. 0:56mitochondrial biogenesis mitochondria
25. 0:59are the parts of your cells that convert
26. 1:01carbs fat and protein and to feel that
27. 1:03your muscles use to do their job like
28. 1:06flexing contract after six to eight
29. 1:08weeks studies have shown that people can
30. 1:10increase their mitochondria by up to 50%
31. 1:13with more mitochondria in your cells
32. 1:15you'll start to feel more fit and your
33. 1:17endurance will increase so running three
34. 1:20miles will no longer feel as difficult
35. 1:21as it did during the first week once
36. 1:24your six months in all of that hard work
37. 1:26should finally start to show if your
38. 1:28workouts focus on strength training
39. 1:29you'll notice your muscles begin to take
40. 1:32shape you're also less likely to fall
41. 1:34off the workout wagon at this point
42. 1:36exercise programs often see a 50%
43. 1:39dropout rate within the first six months
44. 1:41but after that more people stick with it
45. 1:43now if you're more focused on cardio
46. 1:45than by nine months of regular exercise
47. 1:47you should see about a 25% increase in
48. 1:50your vo2 max vo2 max is often used as a
49. 1:54measure of fitness and refers to the
50. 1:55rate your body can transport oxygen to
51. 1:57your muscles for fuel basically higher
52. 2:00vo2 max means you can run faster for
53. 2:02longer so a 25% increase means you can
54. 2:05run about 20% further in the same amount
55. 2:07of time after one year of regular
56. 2:10exercise your bones will be denser which
57. 2:13reduces your
58. 2:13of osteoporosis in fact researchers have
59. 2:16found that regular resistance training
60. 2:18when combined with aerobic exercise can
61. 2:21actually reverse the effects of
62. 2:22osteoporosis after 12 months now if you
63. 2:25maintain your exercise program long term
64. 2:27your body might not be the only thing to
65. 2:29benefit your bank account may also be
66. 2:32one study revealed that older
67. 2:34people who exercise 5 days a week for at
68. 2:36least 30 minutes saved on average $2,500
69. 2:40a year in medical costs for heart
70. 2:42related health problems alone you'll
71. 2:44also be at a lower risk of developing
72. 2:46arthritis type-2 diabetes dementia and
73. 2:49certain types of cancer like breast and
74. 2:51colon in all probability you are going
75. 2:53to live longer than you otherwise would
76. 2:55and that longer life it will likely feel
77. 2:58more fulfilling because exercise lowers
78. 3:00the risk of anxiety and depression by
79. 3:02reducing levels of stress hormones like
80. 3:04cortisol and adrenaline of course all of
81. 3:06these benefits depend on the type and
82. 3:08intensity of your workout and how long
83. 3:11you exercise for each week a balanced
84. 3:13diet is also paramount to a healthy
85. 3:15lifestyle for the average adult ages 18
86. 3:17to 64 the US Department of Health and
87. 3:20Human Services recommends either a
88. 3:21minimum of two and a half hours per week
89. 3:24of moderately intense exercise like
90. 3:26brisk walking or biking or at least one
91. 3:29hour and 15 minutes each week that
92. 3:31combines moderate and high intensity
93. 3:32workouts like running and swimming
94. 3:34sprints on top of that make sure and
95. 3:37take two days each week to strengthen
96. 3:38your muscles with some weights or
97. 3:40resistance training this will help your
98. 3:42overall speed and endurance as you begin
99. 3:44it's important to pace yourself and not
100. 3:46push too hard too fast or you risk
101. 3:49serious injury you'll discover that the
102. 3:52fitter you become the easier it will be
103. 3:54to exert a little more energy the next
104. 3:55week the week after and so forth
105. 3:58exercise smart and often and you'll be
106. 4:01running marathons in no time
107. 4:17you