– in the first 20-30 seconds muscles use ATP, energy that the body produces from consumed foods;
– after one and a half minutes, to release more ATP, the cells begin to use glycogen, from glucose stored in the muscle and liver, extracting more glucose from the blood;
– further, the heart goes into mild tachycardia and directs blood to the muscles;
– to use glucose at a higher quality level, cells need oxygen, hence the need to breathe faster;
– after 10-15 minutes, calorie burning begins, some of which is from the fat layer of the individual;
– after 30 minutes of effort, breathing begins to return to normal, releasing dopamine (dopamine is a chemical in the brain that affects the emotions, movements and sensations of pleasure and pain): the body feels energized, the mind is refreshed, concentration increases, and well-being is being established.
In order to be able to make an effort, you need to produce energy, thus increasing energy expenditure which occurs at the end of the effort. More energy used during physical exercise means an increase in energy for a longer period of time spent in free time.
The key to stimulate the muscle, obviously to make muscular hypertrophy, is to thin the fat layer and increase the energy “luggage”. A good example I can offer is of course from fitness: I think that strength training causes more transformations in our body than cardiovascular training, putting into operation a form of “latent energy” that, when activated, our body consumes more energy for a longer period of time.
Processes that take place in the body during exercise:
a.) Microtraumatism occurs in the muscles to create new muscle structures. It surely happened to you to start a training program and the next day to be “incapable” to move. It is a good reason, your body feels pain (muscle fever) because it is trying to repair the damage created at the muscular level at the moment of exercise.
If you continue your training, you will notice that the body will undergo changes, and your muscles will grow. Muscle fever is not a good thing, but without it you have no guarantee that you have worked properly.
b.) Digestion is faster. Do you know that exercise can help if you feel constipated? Yes, it is the effort that speeds up the time when food passes through the digestive system, the body absorbing less water from “chair” and obviously going out more easily to the toilet.
c.) Improves your mood. It’s a strong link between exercise and feel happy, even after five minutes of exercise, we begin to see the effects on the motivational side. There have been targeted researches (in people aged 16-65) that confirm that they feel happier and more satisfied with their lives if they practice regularly.
d.) Different brain function. During exercise, you stimulate and protect the brain functions, because more blood is pumped into the body, which means that blood circulation increases in the brain. This is why you feel more alert during or after your workout. Over time, movement can help your brain to avoid serious illness such as Parkinson’s, Alzheimer’s, or possible strokes.
e.) Burn more calories. Exercise turns your body into a calorie burning machine. The more muscles you develop, the more calories you consume over a day – that’s why you get the feeling that you are hungry more often.
The good news is that you can eat more, because if you do not do that, the muscle mass will start to drop. That’s why if you try to lose weight, do not try to lower the number of meals, it really matters what you eat not necessarily how many times.
f.) Sleep is better. There’s no new thing that, the more tired you are, the sleep will be better. Studies have shown that people with intense post-workouts fall asleep faster and sleep quality is high.
g.) The stress level is decreasing. If you are a person who is experiencing a high level of stress, you definitely need to think about doing exercises – working big muscle groups twice a week can help you manage stress. Exercise helps you both reduce stress levels and face difficult situations.
h.) The heart works better. We all have noticed that at the start of the effort, the heart begins to beat faster. It’s because we started to train the heart muscle as well. With time, after a certain number of workouts, an adaptation will occur, and the heart will work more efficiently and we will have more energy. The work stimulates the growth and formation of new blood vessels, which causes lower blood pressure.
i.) Increases self-confidence. Of course, when you train your body, it begins to take another form, so with the growth of muscles, a more athletic body forms, you have better mood, and your so-called “self-respect” is increased.
Another processes that can be affected when exercise, but to a lesser extent: improves sexual function, make changes in gene expression, cleares skin, improves mood and sleep, increase oxygen flow and eliminate metabolic wastes, VO2 max will rise.
You can check this article also in Romanian language on my blog: www.pregatirefizica.wordpress.com
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