Short and Long Term Effects of Exercise

Section 1: Short-Term Effects of Exercise

During exercise, the heart rate increases to deliver more oxygen and nutrients to the working muscles. You may notice stronger and faster heartbeats.
The breathing rate also increases to take in more oxygen and release carbon dioxide created as your muscles use oxygen.
Body temperature rises as a result of heat generated from increased energy output. This causes us to sweat, a natural cooling down mechanism.
Exercise causes short-term muscle fatigue. Lactic acid builds up in muscles causing temporary discomfort or pain.
Exercise can lead to a temporary feeling of exhilaration or euphoria, often referred to as the “runner’s high” due to the release of endorphins.

Section 2: Long-Term Effects of Exercise

With regular exercise, heart muscles adapt and become stronger, leading to a reduction in resting heart rate and increased cardiac efficiency. This improves overall cardiovascular health.
Lung capacity improves and the body becomes more efficient at extracting and using oxygen, enhancing respiratory health.
By engaging in regular strength training, muscular strength and endurance can be significantly increased. Muscles become larger and stronger, a process known as hypertrophy.
Regular exercise contributes to bone density improvements, reducing the risk of osteoporosis.
Exercise benefits mental health, helping to reduce anxiety, depression and improve self-confidence.
It helps to control body weight by increasing metabolic rate and burning excessive calories and fats, leading to better body composition.
Regular exercise can improve flexibility and posture, reducing the risk of injury.

Section 3: Adaptations to Exercise

Over time, with consistent training, the body will undergo adaptations to cope with the increased physical demands of exercise.
These adaptations often lead to improved performance and overall fitness. Examples include an increased number of red blood cells to transport more oxygen, and increased mitochondria in the muscle cells for energy production.
It’s important to combine proper nutrition, rest, and recovery, with exercise to achieve optimal adaptations and prevent overtraining and injuries.