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

Summary

The video script highlights the benefits of adopting an active lifestyle and regular exercise. It outlines the initial energizing effects, the common experience of delayed onset muscle soreness, and the progressive improvements in mitochondrial production and endurance. After six months, strength training can shape muscles and reduce dropout rates, while nine months of cardio can increase VO2 max by 25%, enhancing running performance. A year of exercise can lead to denser bones, reduced medical costs, and lower risks of chronic diseases. The script emphasizes the importance of a balanced diet and gradual progression in exercise intensity to avoid injury, ultimately leading to a more fulfilling and longer life.

Takeaways

• 🏃‍♂️ Starting an active lifestyle can lead to increased alertness and energy due to improved blood flow and oxygen to the brain.
• 💪 Expect to experience delayed onset muscle soreness (DOMS) after the first workout, which typically lasts for about 72 hours.
• 🔁 Regular exercise reduces the likelihood of getting DOMS again as your body adapts to the new activity.
• 🌱 Over weeks, mitochondrial biogenesis occurs, increasing the number of mitochondria in your cells, which enhances endurance and fitness.
• 📈 After 6-8 weeks, people can increase their mitochondria by up to 50%, making physical activities less strenuous.
• 💎 Six months of consistent strength training can lead to visible muscle definition and improved adherence to exercise routines.
• 🏃‍♀️ Nine months of regular cardio exercise can result in a 25% increase in VO2 max, indicating improved fitness and running capacity.
• 🦴 One year of exercise can lead to denser bones, reducing the risk of osteoporosis and potentially reversing its effects.
• 💰 Long-term exercise can have financial benefits, with one study showing annual savings of $2,500 in medical costs for heart-related issues.
• 🛡️ Regular exercise also lowers the risk of developing conditions like arthritis, type-2 diabetes, dementia, and certain cancers.
• 🌟 Exercise can contribute to a longer and more fulfilling life by reducing stress hormones and lowering the risk of anxiety and depression.

Q & A

What is the initial effect of starting an active lifestyle on a person's alertness and energy levels?

Starting an active lifestyle can make a person feel more alert and energized during the first workout due to an increase in heart rate, which boosts overall blood flow and oxygen to the brain.

What is DOMS and how long does it typically last after starting to exercise?

DOMS stands for Delayed Onset Muscle Soreness, which is a common condition experienced after starting to exercise. It typically persists for about 72 hours.

How does regular exercise affect the likelihood of experiencing DOMS again?

Regular exercise reduces the likelihood of experiencing DOMS again, as long as you continue to exercise the same muscles.

What is mitochondrial biogenesis and how does it relate to exercise?

Mitochondrial biogenesis is the process by which the body increases the production of mitochondria in response to exercise. Mitochondria are the parts of cells that convert carbs, fat, and protein into energy for muscles to use.

How much can an individual increase their mitochondria production after six to eight weeks of regular exercise?

Studies have shown that individuals can increase their mitochondria production by up to 50% after six to eight weeks of regular exercise.

What is the impact of increased mitochondria on a person's fitness and endurance?

With more mitochondria in cells, a person will start to feel more fit, and their endurance will increase, making activities like running three miles less difficult than during the first week.

What is the dropout rate for exercise programs within the first six months, and why might it be lower after six months?

Exercise programs often see a 50% dropout rate within the first six months. However, after six months, more people tend to stick with it, possibly due to seeing results and developing a routine.

What is VO2 max and how can regular exercise improve it?

VO2 max is a measure of fitness that refers to the rate at which the body can transport oxygen to muscles for fuel. Regular exercise, particularly cardio, can lead to a 25% increase in VO2 max after nine months.

How does an increase in VO2 max affect a person's running performance?

A 25% increase in VO2 max means that a person can run about 20% further in the same amount of time, indicating improved running performance.

What are the long-term bone health benefits of regular exercise after one year?

After one year of regular exercise, bones become denser, which reduces the risk of osteoporosis. In fact, regular resistance training combined with aerobic exercise can reverse the effects of osteoporosis.

How can maintaining a long-term exercise program potentially benefit a person's financial situation?

Maintaining a long-term exercise program can lead to savings in medical costs. 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.

What are some additional health benefits of regular exercise beyond the first year?

Beyond the first year, regular exercise can lower the risk of developing arthritis, type-2 diabetes, dementia, and certain types of cancer like breast and colon. It also contributes to a longer and more fulfilling life by reducing stress hormones like cortisol and adrenaline.

What are the recommended guidelines for exercise for the average adult according to the US Department of Health and Human Services?

For the average adult aged 18 to 64, the US Department of Health and Human Services recommends either a minimum of two and a half hours per week of moderately intense exercise like brisk walking or biking, or at least one hour and 15 minutes each week that combines moderate and high-intensity workouts like running and swimming, along with two days of muscle strengthening with weights or resistance training.

Why is it important to pace oneself when starting an exercise program?

It's important to pace oneself when starting an exercise program to avoid serious injury. As a person becomes fitter, it becomes easier to gradually increase the intensity and duration of workouts.