It's been a long time since you’ve worked out.
You had every intention of getting out of your computer chair and going to the gym, but
these Infographics Show videos are just so darn interesting. However, after we tell you what
exactly exercising does to your body, you’ll have all the motivation you need. First, there will
be a little pain as your body tears itself apart, but over time, your muscles will repair, and
you’ll get stronger, happier, and healthier. But make sure you stay with us all the way
to the end of this video because too much exercise can be a matter of life or death.
You’ll definitely want to know how much is too much and what detrimental effects
over-exercising can have on your body. We’re going to start with day
1 of working out. Whether it’s been a few months since you’ve
been to the gym or a few years, the day you start exercising is the day your
body starts to transform into the best version of itself. But this will be a long process full
of ups and downs. In order to understand what is about to happen to your muscles and cells, we
need to know what exercise does to your body. You step into the gym and take a deep breath of
air filled with the smells of sweat and rubber mats. You scan the room to find an area that
isn’t near anyone else, so you have all the space you need. You pick up some different-sized
weights and get to work. In between exercises, you do a little cardio. As you begin to sweat,
there is a slight burn in the muscles being used, but this is a normal and important
process that will make you stronger. Your body shifts the flow of blood from areas like
the digestive system to your skeletal muscles. Signals from the brain and hormones
from your endocrine system tell the body to start converting stored sugars in fat and
carbohydrates into glucose for energy production. As your muscles are put under strain,
they release lactic acid that builds up and drops the pH in that area of the body.
This causes cramps and muscle fatigue which cues your mind that you can’t do any
more reps, and it is time for a break. Don’t worry, though; after a little rest,
your body will metabolize the lactic acid, and you will be able to continue your workout.
Your brain begins creating neurotransmitters like dopamine and serotonin that allows it to
make more connections between brain cells, which aids in the movement of body parts. Without these
increased connections, you would be falling all over yourself as you tried to do burpees or jump
rope. Working out takes a lot of coordination, and it is for this reason that the brain
becomes incredibly active during exercise. The harder you exercise, the faster your heart
starts beating as a result of rising adrenaline levels in the blood. At the same time, the
capillaries in your muscles expand, allowing for greater blood flow. This allows nutrients
and oxygen to reach your cells where energy production is in overdrive. The muscles in your
midsection, which allow you to breathe by causing your diaphragm to expand and contract, work even
harder to bring more oxygen into your lungs. As your cells generate more and more energy and
your muscles work harder than they have in a long time, your body temperature increases.
Your sweat glands release fluid to help it cool down and maintain homeostasis. This
is one of the reasons why you feel so thirsty as you exercise. Sweat causes the body
to lose water, which can lead to dehydration, so it’s important to replenish your H2O supply by
drinking water throughout your workout routine. You're hoping that by the time you're done, you
will be ripped, but that's not how it works. After an hour of working out, you collapse
from exhaustion. As you lay on the floor, your breathing begins to slow, and your
heart rate decreases. You try to stand up, but you can't move. Your body is still
metabolizing the lactic acid that has built up in your muscles. But if you think
you're sore now, just wait until the next day. When you finally manage to get your muscles
working again and stand up, you realize you feel dizzy, and your reaction time is slow. This is
natural as the body is still trying to return its numerous functions from a high state
of stress and awareness to normal levels. This takes a toll not only on the cardiovascular
system but on your nervous system as well. The heightened amount of dopamine and
serotonin in your bloodstream gets used up, and fewer signals are sent to the rest
of the muscles as it’s time to relax. Since your last workout, your body has been busy
breaking down the fibers and blood vessels in your muscles since they were not being used frequently.
This is one of the reasons your muscles shrink in the month after you stop exercising. But your
body doesn't do this just to make you feel weak and pathetic. The reason it breaks down muscle
fibers is to help conserve energy in parts of the body that aren't being used often. Your body
requires a lot of energy just to keep you alive, so any time energy can be conserved,
it takes advantage of the situation. Because of your previous lifestyle that lacked
exercise, your body needs to work especially hard to get blood and nutrients where they are
needed as there just aren’t as many pathways and blood vessels to your muscles as there should be.
And this does not just affect the muscles in your arms and legs; your heart and lungs have also been
working much harder than they have been in a long, long time. However, even though this first
workout session was brutal, everything is about to get easier, and your body will change
drastically as a result of repetitive exercise. The downside is that while you were exercising,
you were also tearing apart what little muscle fibers you had. They will grow back
stronger, and your cells will multiply, but this process is going to be painful,
take time, and require a lot of energy. When you go to bed the night after your first
exercise session, you may find that you fall asleep faster and sleep better than you have
been in a long time. This is because your body does a lot of its repairs while you are
asleep. While energy levels are low for the parts of the body that allow you to move
and remain alert, your body can focus on using its energy to repair itself. While you are fast
asleep, your cells are hard at work dividing, improving fluid distribution, and restructuring
your muscle fibers to aid in growth and strength. When you wake up the next day, you stare at the
ceiling and pray for death as everything aches. This is natural and means that your body is
doing what it’s supposed to do by fixing itself while also building up your muscles. You won't
see any physical changes to your body, but you will definitely feel them as aches and pains.
But you are strong and can power through it. The damage and new growth to your body happens
at the microscopic level. You are likely going to be sore for several days, and the way to reduce
the pain is probably not what you are expecting. You will definitely need to rest your body, but it’s also important that you continue to
push through the discomfort and exercise again. By keeping the muscles active, you will provide
them with more blood flow and nutrients; this will aid in the restoration process. You
will also need to stretch before and after every workout session to make sure you aren't just
damaging your muscles but making them more pliable and flexible. This will help them grow and allow
for a wider range of motion. If you are in severe pain and can't move after a day of exercising,
you did too much and went too hard. Give your body time to recover, and then try again with a less
intense workout regiment once you feel better. Even after one day of exercise, your body's
resting metabolic rate will increase slightly. This is because it’s using more energy
than normal to repair damaged muscle cells. In order to get the energy it needs, your body
will pull from any stores of fats that can be broken down to produce glucose. Some studies
have found that 45 minutes of intense exercise can increase your metabolism by 40% for up
to 14 hours after you finish working out. But there is something incredibly unexpected
that will happen after you start exercising. Even though your body requires
more energy to repair your muscles, you will actually feel a drop in your
appetite. This seems counterintuitive, but it’s the increase of certain hormones that
help the body recover that causes appetite suppression as a side effect. This doesn't mean
you won't feel hungry at all; it just means you might not eat as much as you normally do.
This is great if you're trying to lose weight, which is why most medical professionals recommend
supplementing almost all diets with exercise. The soreness, faster metabolism, and suppressed
appetite will continue through your first week of exercising. But what happens after? When can
you expect to see a six-pack and biceps of steel? One week after you start working out, your
body will begin to feel better overall. If you are still waking up with
pain after an exercise session, it may mean you need to slow down a
bit. But after a full week of this new exercise-filled lifestyle, most
of the pains and aches should subside. Not only are your muscles growing at this
point, but your brain is changing as well. Researchers have found that your body releases
endorphin hormones, which send pleasure signals to the brain when you work out. This fundamentally
changes the way you think about exercising. After a week of consistently actively working out,
your brain might begin to connect the activity with receiving endorphins. This is one reason
why people who exercise regularly report feeling happier after they complete their workout. But the
longer you keep up your exercise routine, the more beneficial physical and mental health effects will
develop, as you will find out later in this video. Unfortunately, after a week of exercising, it’s
unlikely you will see any noticeable physical changes to your body. This is where people start
to falter in their exercise routine. This is a difficult mental hurdle to overcome, but the
long-term benefits will definitely make it worth it. Since you have been working so hard, it’s only
natural to want to see results, but it’s just too soon for your body to have repaired and built
up enough muscle for the change to be visible. However, you will feel more rested
due to getting a better night's sleep, and you probably have lost a pound or two, but
you were expecting more noticeable results. As long as you can push past the disappointment and
finish out the first few weeks of exercising, the next things that happen to your
body will most definitely be noticeable. After one month of going from a sedentary
lifestyle to exercising consistently, you will notice that your strength and stamina have
improved. You might not be at your final goal yet, but you have come a long way from that first
workout session. There are now more muscle cells and fibers throughout your body, which
not only make your muscles more defined, but you are probably doing more reps, lifting heavier
weights, and able to lengthen your cardio routine. You also will notice that your body takes
less time to recover after a workout. This is because not only are your skeletal
muscles getting bigger, but your heart has become stronger as well. This allows more
blood, oxygen, and nutrients to be pumped around your body more efficiently. And something
even crazier is happening at the cellular level. The mitochondria are the powerhouses of
the cell. It’s these organelles that turn sugar and oxygen into energy. As more cells
are created to allow your muscles to grow, more mitochondria are being produced in each
cell. The more mitochondria you have, the more energy can be produced. This will aid with your
exercise routine as well as the growing of new cells and repairing of damaged muscle cells. Just
by exercising regularly for a week, your body will feel less tired in general because your cells
are more actively converting sugars into energy. Most of the strength gains you feel during
your first few weeks of working are a result of your brain being able to use your muscles
more efficiently. Now that you have built up more fibers in your muscles and your brain
knows what to expect during an exercise session, your balance and ability to complete
your routines becomes almost second nature. Your muscles are definitely getting stronger, but up
until the first month of working out consistently, it’s mostly your brain using what you have more
efficiently that makes each session easier. Your muscles are now better able to store
carbohydrates and use them as a source of energy when needed. With each good night's rest
after working out for the past month, your body has grown more and more muscle fibers and blood
vessels that allow for better blood flow. This increased blood flow is not just happening in your
skeletal muscles but in all parts of your body. This means your heart is pumping blood more
efficiently and able to recover more quickly after an intense workout. You may also find that your
resting heart rate is lower than it was before you started your new exercise routine, which can
improve blood pressure and reduce stress levels. Life is good now. Your body is
definitely running more efficiently, and you are starting to notice a little bit of
toning in your muscles. But there is another less attractive side effect you notice when you
work out as well. You seem to be sweating more than normal. This is actually a good thing. It
means your body has become better at regulating your internal temperature. The excess sweat
is your body's way of thermoregulating itself so that you can go harder for longer. So,
embrace the salty taste of sweat as it drips from your face. It’s all part of your body's
plan to keep you healthy and make you stronger. Three months after you start exercising,
you will finally see the physical changes you’ve been waiting for. Your muscles are
now more defined. The amount of stored fat you have has been reduced as your body
breaks it down to repurpose the molecules into making more muscle cells and energy.
Depending on what your goal is, you might actually gain weight. If you wanted to build
muscle and were already at a healthy weight, you might put on a few pounds as the larger
your muscles become, the more you will weigh. Also, at this point, your brain has been
programmed to look forward and even crave your workout sessions. The positive reinforcement that
comes with the endorphins released during exercise has become a normal part of your day, and if you
don't workout, you oftentimes don't feel as good. This is because your brain and body still expect
the influx of hormones that comes with exercising. One year after you started working out,
you might barely recognize yourself. You may have started an exercise routine
before but never made it this far. A year is a long time to keep up with exercising, as life can often throw a wrench in your plans.
But you've done it, and your body thanks you. Your muscle strength and endurance are much
higher. On top of being stronger, you will likely be more flexible and have less back and joint
pain. This is because, with regular exercise, your muscle fibers have become more elastic
and stronger. Exercising also has a positive impact on bone growth, which is one of the
reasons your joints also feel better as well. But the best parts of making it this far are
the things you can't see. Since your heart is stronger and more healthy, you've reduced your
risk of developing heart disease or stroke. Also, since you've been maintaining a healthy
weight, you are less likely to become obese or develop diseases such as type 2 diabetes. Even
if you have a cheat meal every now and then, your body can handle the extra nutrients and
just uses them as fuel during your next workout sessions. You shouldn't be eating fast food
all the time, but a year's worth of exercise does mean you are likely able to eat more than you
used to if you want to maintain a healthy weight. Research also shows that exercising regularly
reduces the symptoms of stress, depression, and anxiety. This most likely has to do with
an increase in certain pleasure hormones that happens as a result of working out.
Also, some studies have provided evidence that exercising regularly over several years can
actually cause the brain's hippocampus to grow in size. So not only are your skeletal muscles
getting bigger, but your brain may be as well. However, can too much of a good thing be bad for
you? Or, in other words, can you over-exercise? The answer to this question is yes. So,
how much is too much, and what can happen? Everyone is different, so the amount of
exercise one person can handle may be very different than what you can handle. This is
okay; it just means you need to listen to what your body is telling you. If you collapse
and can't move for hours after a workout, it may mean you've overdone it. Likewise, if you
are always in pain or aching after you work out, even months into exercising, it means something
is wrong, and you should modify your routine. But what happens to your body
when you exercise too much? If you push your muscles too hard for too long,
you can develop chronic muscle fatigue. Your body will feel heavy, and your heart will have trouble
recovering and returning to its normal rhythm. This is dangerous because too much strain
on the heart can lead to a heart attack. Overworking your muscles can also
lead to a rare condition called rhabdomyolysis. Your muscle fibers begin
to break down and leak into your blood. If this continues, the fibers can end up in
the heart and kidney, causing these major organs to fail. So in this circumstance,
over-exercising can actually be fatal. Another side effect of working your body too hard
is that your sleep suffers. Your body uses the time you are asleep to repair itself, but if there
is too much damage, this can cause pain that keeps you awake. The hormones in your body may become so
out of balance that it results in insomnia. If you don't sleep enough, your body can't recover, which
exacerbates the problems in the healing process even further. And even when you are asleep, your
body might not be able to increase blood flow or produce enough human growth hormone to
repair all of the damage that has been done. If you find yourself restless at
night and not getting enough sleep, it may be time to dial back the exercising a
bit. Experts recommend that doing high-intensity training for short periods of time may help
reset the body and allow for your sleeping patterns to return to normal. Then you can
ramp up your exercise regimen once again while monitoring your body to
make sure you don't overdo it. But sleep deprivation from over-exercising
isn't the only thing throwing your internal balance out of whack. When you
exercise the appropriate amount, your body uses up stress hormones such as cortisol
and adrenaline that are circulating in your blood. These molecules are necessary for normal life
functions. However, by exercising consistently, you’re keeping them at low levels, which in turn
reduces the amount of anxiety and stress you feel. The problem with over-exercising
is that it has the reverse effect. With too much exercise, your body is constantly
being strained, which means stress hormones are dumped into your bloodstream. This can then
cause your stress and anxiety levels to increase drastically. Cortisol also plays a role in helping
insulin regulate glucose levels in your body. However, when cortisol levels are too high, your
liver continuously releases glucose which could lead to your cells developing insulin resistance.
This means glucose levels will be too high in the blood, and your body will begin storing
it as fat. If insulin resistance persists, it can lead to type 2 diabetes, and all of your
hard work will become detrimental to your health. On top of all this, it is unlikely your
body will be able to get enough nutrients and generate enough energy to repair
all of the damage done to your muscles and make you stronger. So, exercising too much
actually ends up making you weaker over time. If your body needs more nutrients than you
can provide it with, energy production slows, and you feel tired and fatigued. Nutrient
deficiency connected to over-exercising has been linked to numerous other side
effects such as hair loss, bone pain, and vision problems. If you are experiencing
any of these symptoms, it’s time to drastically reduce the amount of exercise you're doing and
give your body the time it needs to recover. You might also realize that not only
does your body hurt from working out, but that you feel like you're getting sick
more often. This is because over-exercising can reduce the effectiveness of your immune
system. This may have something to do with the body using an extreme amount of resources to
repair the damage begin done to your muscles. According to the Journal of Applied Physiology,
your body experiences a period of immunodepression when you workout. This normally isn't a problem,
but when you overwork your body, this window lasts much longer than it should, which could
leave you vulnerable to infections and diseases. The most important thing to know about how
over-exercising can affect your immune system is that the more times you push your body
too hard, the longer the period that your immune system is weakened becomes. If you
put yourself through an extreme workout for multiple days in a row, your immune system
doesn't have time to recover, which could leave you in danger of becoming sick. Like with
the other side effects of over-exercising, the damage to your immune system can be reversed.
But it is important to recognize that if you are exhibiting symptoms of over-exercising like
nutrient deficiencies, sleep deprivation, and severe pain, your immune system is also
suffering, and you may find yourself with a nasty infection to go along with all the
other harmful effects of too much exercise. What it comes down to is that if you are
planning to start exercising regularly, you start slow and work your way
up to a more difficult routine. The real damage to your body comes from
doing too much too quickly. A good way to find your threshold is by starting out with some
high-intensity workouts for short periods of time and seeing how your body feels. It is also
important to implement some cardio, even if it is just a short jog or speed walking. You
never want to go from doing no exercise to lifting hundreds of pounds or trying to run a marathon
because your body just won't be able to take it. Listen to your body and what it's telling you.
If you workout and the next day you don't feel any soreness at all, you might want to
try pushing yourself a little harder. Conversely, if you work out and can't
move the next day because you are in so much pain, then you probably overdid it.
You should get some rest and give your body the time it needs to recover. Then
dial back your workout routine a bit. Make sure you supplement your workout with
healthy foods full of nutrients and vitamins to help your body repair the damage and growth of
your muscles. Also, remember how important sleep is to the restoration of your body. When you begin
your new workout routine, try and get to bed early and get a good night's rest since this is when
your body carries out most of its repairs. And when you wake up sore the next day, just
know that it’s normal, and you should try and push through it because the more you stretch and
use your muscles, the stronger they will become. Now watch “What Happens To Your Body When You Stop Drinking Alcohol.” Or check out “What
Happens to Your Body After You Die?”
