health Lifestyle
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LifestyleTranscript
00:00If you're thinking about leading a more active lifestyle, you're not alone.
00:06In recent years, an increasing number of Americans have started participating in more sports,
00:11fitness, and recreation.
00:13Whether you're trying to get fit, build muscle, or you're just tired of the couch,
00:17here are some changes you can expect along the way.
00:25During that first workout, you might feel more alert and energized because ramping up
00:29your heart rate means a boost in overall blood flow and oxygen to the brain.
00:33But prepare yourself for the day after, when you'll almost certainly get a case of DOMS,
00:38short for Delayed Onset Muscle Soreness.
00:41The soreness will persist for about 72 hours, but the good news is you're less likely to
00:46get it again as long as you continue to regularly exercise those same muscles.
00:51Over the next few weeks, you'll slowly start to ramp up production of mitochondria via
00:55a process called mitochondrial biogenesis.
00:59Mitochondria are the parts of your cells that convert carbs, fat, and protein into fuel
01:03that your muscles use to do their job, like flex and contract.
01:08After 6-8 weeks, studies have shown that people can increase their mitochondria by up to 50%.
01:14With more mitochondria in your cells, you'll start to feel more fit and your endurance
01:18will increase, so running 3 miles will no longer feel as difficult as it did during
01:22the first week.
01:24Once you're 6 months in, all of that hard work should finally start to show.
01:28If your workouts focus on strength training, you'll notice your muscles begin to take
01:32shape.
01:33You're also less likely to fall off the workout wagon at this point.
01:37Exercise programs often see a 50% dropout rate within the first 6 months, but after
01:42that more people stick with it.
01:44Now if you're more focused on cardio, then by 9 months of regular exercise you should
01:48see about a 25% increase in your VO2 max.
01:52VO2 max is often used as a measure of fitness and refers to the rate your body can transport
01:57oxygen to your muscles for fuel.
01:59Basically, higher VO2 max means you can run faster for longer, so a 25% increase means
02:05you can run about 20% further in the same amount of time.
02:09After 1 year of regular exercise, your bones will be denser, which reduces your risk of
02:14osteoporosis.
02:15In fact, researchers have found that regular resistance training when combined with aerobic
02:20exercise can actually reverse the effects of osteoporosis after 12 months.
02:25Now if you maintain your exercise program long term, your body might not be the only
02:29thing to benefit.
02:31Your bank account may also beef up.
02:33One study revealed that older people who exercised 5 days a week for at least 30 minutes saved
02:38on average $2,500 a year in medical costs for heart-related health problems alone.
02:44You'll also be at a lower risk of developing arthritis, type 2 diabetes, dementia, and
02:49certain types of cancer like breast and colon.
02:52In all probability, you are going to live longer than you otherwise would.
02:56And that longer life?
02:57It will likely feel more fulfilling, because exercise lowers the risk of anxiety and depression
03:02by reducing levels of stress hormones like cortisol and adrenaline.
03:06Of course, all of these benefits depend on the type and intensity of your workout and
03:10how long you exercise for each week.
03:13A balanced diet is also paramount to a healthy lifestyle.
03:16For the average adult ages 18-64, the U.S. Department of Health and Human Services recommends
03:21either a minimum of 2.5 hours per week of moderately intense exercise like brisk walking
03:27or biking, or at least 1 hour and 15 minutes each week that combines moderate and high-intensity
03:33workouts like running and swimming sprints.
03:36On top of that, make sure and take 2 days each week to strengthen your muscles with
03:39some weights or resistance training.
03:41This will help your overall speed and endurance.
03:44As you begin, it's important to pace yourself and not push too hard too fast, or you risk
03:49serious injury.
03:51You'll discover that the fitter you become, the easier it will be to exert a little more
03:55energy the next week, the week after, and so forth.
03:59Exercise smart and often, and you'll be running marathons in no time.