Long-term Effects of Exercise

Cardiovascular System
- Heart becomes stronger, and larger, enabling it to pump more blood per beat.
- Resting heart rate decreases, as heart can now pump more blood per beat.
- The number of red blood cells and capillaries increases – providing improved oxygen and nutrient delivery and waste removal.
Muscular System
- Muscle hypertrophy – muscles become larger and stronger due to an increase in size and number of individual muscle fibres.
- Increased muscular endurance - muscles are able to work for longer without fatigue.
- Increased mitochondrial density - mitochondria are the cells’ “powerhouses,” converting nutrients into energy.
Respiratory System
- Lung capacity and performance improves, allowing for greater volumes of oxygen to be inhaled and carbon dioxide to be exhaled.
- Increase in number and size of alveoli, enhancing gas exchange efficiency.
- Diaphragm and intercostal muscles become stronger, improving the process of ventilation.
Skeletal System
- Bones become denser, reducing the risk of conditions like osteoporosis.
- Joints become more flexible and stronger due to increased production of synovial fluid and stronger ligaments and tendons.
Energy Systems
- Enhanced aerobic and anaerobic respiration: improved ability to create energy in the muscles.
- Increased storage of glycogen in muscles and liver, providing a greater energy reserve.
Body Composition
- Reduction in body fat percentage, leading to improved health and performance efficiency.
- An increase in lean body mass due to muscle hypertrophy.

By understanding these long-term effects of exercise, individuals can structure their training programmes to optimise results, achieve their goals, and maintain greater overall health.