By Kylie Duff, AEP
We all want results from our workouts, whether it's building muscle or boosting endurance. In this blog we will break down how your body responds to exercise and when you can realistically expect to see changes.
Remember, regular physical activity is crucial. Aim for at least 30 minutes most days of the week. Any movement is good movement, so even if you can't reach that target, do what you can. Something is always better than nothing.
The Results Timeline:
Heart Rate: Changes can be expected within a couple of weeks. As your heart (a muscle) gets stronger, it pumps more blood per beat (increased stroke volume), potentially lowering your resting heart rate. Fitness also improves heart rate recovery after exercise. Maximum heart rate usually remains stable, though it may decrease with age.
Blood Pressure: Changes can be expected within a few weeks. Exercise can modestly reduce blood pressure, particularly for those with borderline or moderate hypertension. Those with high blood pressure can see average reductions of 7 mmHg (systolic) and 6 mmHg (diastolic) with regular aerobic activity. Even increasing your step count can make a difference; one study showed a ~4 mmHg reduction in systolic blood pressure. Even small reductions can significantly impact health. Those with normal blood pressure may see little long-term change.
Aerobic Fitness (VO2max): Changes can be expected in a month or two. VO2max, a key measure of fitness, improves with endurance training. Your body becomes more efficient at delivering oxygen to muscles, allowing you to exercise harder for longer. Improvements typically range from 5-30%. Untrained individuals can see 15-20% improvements after a 20-week program.
Muscle Fitness: Expect small changes within the first few months. Strength can improve by 25-100% within three to six months with consistent resistance training. Early gains are largely due to improved neuromuscular connections (how your brain and muscles communicate), which can account for up to 50% of early strength improvements. Muscle size changes are more variable, ranging from no change to roughly 60% increases with long-term training.
Weight Loss: Results in a few months. Exercise aids weight loss and prevents weight gain. Significant changes often require 30-60+ minutes of moderate-intensity activity daily. Studies have shown weight loss with exercise alone, but long-term, diet is crucial. The studies mentioned involved individuals with significant excess weight and low prior activity levels. If you're already active and don't have much excess weight, simply increasing exercise might not be as effective for weight loss and could lead to burnout or injury. Consult a health professional before using exercise primarily for weight loss.
Mental Health: Changes in as little as 10 minutes! Even short, low-intensity walks can improve mood and energy levels. Positive effects can be noticed very quickly.
Key Takeaways:
Enjoy the process: Focus on activities you enjoy. Exercise is more than just numbers on a scale.
Think long-term: View physical activity as a lifelong journey, not a quick fix.
Find your motivation: Choose activities you look forward to. This increases adherence.
Make a plan: Structure helps.
Get support: Involve friends and family for accountability and fun.
If you have questions about the benefits of exercise or need help staying motivated, consult an Accredited Exercise Physiologist, or call us today to book and appointment on 0266 435 646.
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