Positive effects of working out

Below we describe the stages that you will go through when playing sports.

It is very difficult - maybe even almost impossible - to accurately measure the effect of sports in just 2-3 weeks. Not overly motivated people give up after this short period of time.

And this is a big mistake: 3 weeks is the minimum amount of time that you need to change your habits, get used to training, learn the minimum skills in a particular sport. 3 weeks is a turning point. Be patient and don't give up!

Even if the results of training do not immediately reflect on your body, this does not mean that nothing changes. You can feel the positive effects in different ways.

Are you less irritable than before? Are you no longer out of breath after climbing stairs? Are you gradually gaining confidence? These are the positive, less noticeable effects of exercise. You are moving in the right direction, keep training!

After about 2 months of training, your body will begin to transform, and you will be able to notice the first physical changes, muscle relief will appear. However, we are we advise you not to stand on the scale - this can mislead you and negatively affect your motivation. Do not stop. The main indicators of changes in the body are your clothing, health and well-being. And nothing else!

To multiply the impact of sports activities on your body, follow a serious training plan: at least 3 sessions per week . At the same time, it makes no sense to exercise every day - the body needs rest to consolidate the effect of exercise.

Nutrition is just as important to your transformation. Eating the Right at the Right Time will help you capitalize on the effort you put in whether you're at the gym, at home or outside. To get the most out of your workouts and achieve the results you want, you must be willing to change your daily diet.

All the results of your work will be visible after about 3 months of regular classes. If you have been following your workouts well and eating right, then your work will pay off, we assure you!

Of course, the results will be individual for each person. We don't have the same genetic code, basic fitness level, nutritional issues, or morphology.

As you now understand, it is quite difficult to establish an accurate calendar of training results and the impact of exercise on the body. Be patient and persistent, and the results will definitely appear!

Are you already exercising? Tell us about your experience in the comments.

Sport and energy: how does training help you to be "in the resource"? | Fitness

Those who have not yet included regular fitness classes in their schedule may be surprised by energizers who go for a run at six in the morning, and then move mountains with vigor, showing miracles of productivity. In fact, there is a scientific explanation for this: sports can be a kind of source of energy if you know how to “extract” it correctly. Anna Auzbievna Gusova (@dr.annagusova), PhD, endocrinologist, nutritionist, sports medicine doctor and lecturer of the Sports Endocrinology course from the ANTEMA.Education project, tells more about this.

When a person introduces regular physical activity into his life, he begins to feel better. There is even such a thing as “muscle joy”. This phenomenon is very multifactorial, but there are also purely physiological explanations. In the working muscle tissue, substances important for health are produced - myokines, which have an anti-inflammatory effect and in many respects "oppose" adipokines - hormones of adipose tissue, helping to maintain health and youth. During sports, endorphins are secreted, which cause a feeling of pleasure, the production of neurotransmitters such as dopamine and serotonin increases, and blood circulation improves in general, which affects both the functioning of internal organs and brain function, giving a feeling of cheerfulness and energy.

In itself, good health, vivacity and improvement of intellectual abilities that appear with regular, properly selected training and help to do everything, serve as a good motivation for continuing activity. And this is in addition to improving physical fitness! And so it turns out that people who live in motion want to move even more, drawing energy from their activity. And for those who are sedentary, finding motivation is a problem. Of course, there are situations when, even with formally good health, a person does not have the physical strength to train, there is increased fatigue and weakness, but this is a reason for examining, identifying and correcting nutrient deficiencies, and not for eliminating stress from your life. The presence of such a condition is a background for the development of various kinds of diseases, therefore, in such a situation, you need to act, and not wait.

Understanding how important physical activity is for a person, it may seem strange that not all people regularly exercise. On the one hand, this is a psychological question: what does a person put in the first place, what are his priorities, if he cannot make time for his health and start exercising. On the other hand, physiology also plays a role. From the point of view of an endocrinologist, those who are less active have a different balance of hormones, and therefore these people may feel a lack of strength, less vigor. For example, with an excess of adipose tissue, more insulin is secreted, and less testosterone than in people with a normal fat mass. And a high level of testosterone is a desire not to sit still, to get new experience, new impressions, new information. Testosterone is ambition.

Studies have shown that for maximum health benefits, training should be varied in intensity and type of work and load different muscles. However, during extremely intense training, testosterone levels normally drop, and the ratio of testosterone and cortisol, the stress hormone, changes. Usually, after some (rather short) time, its level returns to the individual norm, and against the background of a gradual decrease in fat mass, this level may even gradually increase. Proper recovery plays a key role in maintaining functionality and the correct ratio of hormones.

Where does energy come from?

There are several main ways for cells to obtain energy: with the use of oxygen (aerobic) and without it (anaerobic). The second option is anaerobic glycolysis, which is used by the body for energy during strength training, as well as to some extent during high-intensity cardio. This way of obtaining energy by the cell is rather unproductive; as a result of the breakdown of one glucose molecule, only two ATP molecules are formed, however, during such training, an increase in muscle mass and speed-strength parameters occurs to a greater extent. Aerobic activities of low or moderate intensity are much more efficient in terms of energy production. Under such loads, energy in the cell is formed with the participation of oxygen, and 36 ATP molecules are obtained from one glucose molecule. ATP molecules serve as a source of energy for cells for various biochemical processes, and glucose is the main substrate for the formation of ATP molecules.

With regular cardio training, the number of mitochondria - "energy stations" - in the muscles increases. Thus, the more we train, the more efficiently the muscles generate and expend energy. In a balanced training process, both aerobic and anaerobic loads are necessary. Depending on the needs, their ratio can be changed, without forgetting about the necessary restoration.

For a quality recovery after physical exertion, you need enough sleep, good nutrition and the absence of deficiencies of important vitamins and microelements. In the absence of sufficient conditions for high-quality recovery, it is impossible to get all the benefits from playing sports. At the same time, it should be understood that in the vast majority of cases in the most severe conditions (for example, after operations), any options for physical activity, including breathing exercises, have a positive effect on health. The exception is the acute phase of infectious diseases, COVID-19- in this case, classes should be postponed until the condition stabilizes. Physical activity in conditions of severe iron deficiency can be ineffective, and sometimes unhealthy.

Deficiencies of vitamins and minerals can in principle be one of the factors in the development of mitochondrial dysfunction - a situation in which mitochondria work poorly, energy production processes are hampered. In this case, physical activity will not be a solution to the problem: correction of existing deficits is needed. If a person does not have a micronutrient deficiency, an increase in physical activity will ultimately lead to an increase in the amount of muscle mass and an improvement in their quality - the number of mitochondria, cellular "power plants", will increase, and endurance will increase.

There is a lot of research on how to make your workouts more effective by choosing the "right" conditions for them. So, in one of the works it is stated that training in the evening is more effective in terms of fat burning, and training in the morning is dangerous. In another, there is evidence that exercising before breakfast is most effective for weight loss, and energy is best used in the morning, and therefore at this time of day we can eat more high-calorie foods with less risk of gaining weight. The most balanced idea seems to be the presence of individual biorhythms. Therefore, in order to decide which training schedule is right for you, you need to focus on your own feelings. It is important to listen to yourself, understand the state of your body, and after that try training in unusual conditions, trying to find the right option.

How not to go "in the red"?

Paying attention to how you feel is also the key to making your workouts give you energy and not take it away. With sufficient recovery and no deficits, this should not be a problem.

There are common nutritional deficiencies that affect well-being. In their presence, sports do not have the significant positive impact on health that is potentially possible. We are talking about the lack of the following substances:

• Iron . It is a participant in many biochemical processes in the body - the transformation of hormones, detoxification and others. One of the main biological functions of iron is the transport of oxygen as part of heme, the main erythrocyte carrier protein of aerobic processes in the body. With the help of heme iron, red blood cells provide tissues with oxygen after it enters the lungs. Iron-containing proteins provide the muscles with an oxygen reserve during exercise. That is why, with a lack of iron, training is given with great difficulty and does not bring the desired effect.
• Vitamin B12 . All B vitamins are especially needed by those who play sports, as they are coenzymes in the reactions of energy production in cells. Vitamin B12 is involved in the process of hematopoiesis, and its deficiency can also lead to a deterioration in the supply of oxygen to tissues.
• Magnesium . This element is essential for heavy loads. It affects the recovery of muscles, promotes their relaxation.
• Protein . To maintain muscle mass, a person needs to eat at least 1 g of protein per 1 kg of muscle mass daily. With physical activity, the need for protein increases.
• Omega-3 fatty acids . It is a structural component of high-quality membranes - cell membranes. In the course of intensive training, muscle microtraumas always occur. The higher the omega-3 content, the faster muscle recovery after exercise. The content of omega-3 fatty acids in membranes can be measured using an analysis called the "omega-3 index".
• Vitamin D . It has many positive effects on the entire body. Affects the immune system, the production of sex hormones, including testosterone, neuromuscular transmission. Contributes to the normal functioning of muscle and bone tissues.

Maintaining the water balance also affects the recovery processes.

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