For many people, sticking with a serious exercise routine is not without its challenges. And one of the biggest reasons people stop exercising is because they don't see instant results.
Expecting immediate results — that others notice — is unrealistic, however. There are "hidden" benefits that occur quickly, such as muscle protein synthesis, but if you're like a lot of people, you're wondering when you'll notice more obvious changes.
Immediate changes
Fat oxidation
Many types of exercise will (immediately) boost the amount of fat you burn during a day.
Insulin sensitivity
A single exercise session will improve your insulin sensitivity while depleting glycogen. One of the advantages you'll experience is the ability to consume more carbohydrates the next day without gaining weight.
Endorphins
Another immediate benefit of exercise is the release of beta-endorphins into your body. You'll experience the biggest endorphin rush after high-intensity anaerobic workouts, such as weightlifting.
Increased strength
Beginning exercisers will notice increased strength after only a few days of starting a lifting program. It will be even more noticeable if you're learning proper technique. Note: You'll probably have faster strength gains in your dominant limbs than in your non-dominant limbs, although gains in muscle size will be the same.
Cognitive function
A single session of high-intensity interval training boosts cognitive function.
Mood/Sleep
You'll experience a mood boost immediately after working out, while exercise has also been shown to benefit sleep.
Gene expression
A single endurance workout triggers gene expression in exercising and non-exercising muscles. In turn, this creates an increase in cell compounds of genes that are responsible for metabolism and fat oxidation.
Future changes
Body composition
Don't fret — you'll actually begin to see changes in your body composition (however minor) after about a week of consistent exercise. Just make sure to combine exercise with healthy eating to get the best results.
Increased muscle size
After a few weeks, you'll begin to notice hypertrophy, i.e., an increase in your muscle size.
Aerobic development
It typically takes about eight weeks of low-level aerobic work to build a strong aerobic foundation. But you'll see more rapid changes after consistent, intense training.
Why Some People Respond Differently
Some people may experience more rapid changes than others due to several factors, including genetics, age, gender (men lose fat more quickly while women build endurance more quickly), as well as prior training status — a complete novice is likely to experience more rapid gains at the start. But, no matter what your age, gender, or workout experience, you will experience changes.
Matrix Age Management in Amarillo has a proactive, preventative program that helps clients return to the pinnacle of their health.
