Regular exercise is a vital component for maintaining a healthy lifestyle. It can help lower the risk of various diseases, improve mood and cognitive abilities, and enhance overall physical performance. While exercising, our body goes through different physiological changes that not only benefit us immediately but also have long-lasting effects. In this article, we will explore the aftermath of 90 minutes of exercise and how it impacts our body.
Immediate Effects
When we engage in intense exercise, our body goes through some immediate changes that we can feel right away. One of the most noticeable effects is sweating, which is our body’s natural cooling mechanism to regulate its temperature. The increased breathing rate during exercise also stimulates our lung function and increases oxygen flow to our muscles, giving us a rush of energy and an improvement in our endurance.
Heart Rate
Another important immediate effect of exercise is an increased heart rate. During exercise, the heart pumps more blood to our muscles to deliver vital nutrients and oxygen. According to the American Heart Association, an increase in heart rate during exercise is a sign that our body is functioning correctly and delivering necessary fuel to our muscles.
Blood Pressure
During exercise, blood pressure also increases, but this is a healthy response to the body’s needs. The increased blood flow to muscles during exercise improves vascular function, enhancing cardiovascular health in the long term. However, people with high blood pressure should consult their doctor before starting any exercise program, as strenuous activity can cause a temporary but potentially dangerous increase in blood pressure.
Short-term Effects
Short-term effects of exercise refer to the immediate impact that exercise has on the body following the cessation of physical activity. These effects can last from hours to days, depending on the intensity and duration of the exercise.
Endorphins
One of the most well-known short-term effects of exercise is the release of endorphins, commonly referred to as “feel-good chemicals.” Endorphins are hormone-like substances that are produced by the central nervous system and other organs of the body in response to stress or pain. Exercise, especially endurance activities, stimulates the release of endorphins, which promotes a feeling of euphoria and relaxation after exercise.
Increased Metabolic Rate
Another short-term effect of exercise is an increased metabolic rate, which means that our body burns more calories than usual. The additional calorie burn can help maintain a healthy weight and lead to weight loss over time. The additional calorie burn continues for a short time after exercise provides an excellent opportunity for additional weight loss.
Muscle Recovery
After 90 minutes of exercise, the short-term impact of exercise is that muscles need time to recover. During physical activity, our muscles experience microscopic tears that contribute to the post-workout soreness commonly associated with exercise. Rest and proper nutrition are crucial for recovery as well as rehydration.
Long-Term Effects
Long-term effects of exercise refer to changes that occur in the body over weeks, months, and years of consistent physical activity. These changes occur at the systemic level and affect various organs and tissues of the body.
Muscle Mass
After consistent exercise over time, muscles adapt to the demands placed upon them and become stronger and more robust. The process is called hypertrophy, and it leads to noticeable changes in the size and appearance of muscles in our body. Resistance exercises stimulate hypertrophy in the targeted muscles, and proper nutrition is essential for muscle growth and recovery.
Bone Density
Bone density is the measure of the amount of mineral content in bones, which determines its strength and resistance to breaks. Weight-bearing exercises, such as running or weight lifting, actively stimulate bone growth and strengthen bones, reducing the risk of fractures, especially in adults with aging diseases like osteoporosis.
Cardiovascular Health
Long-term exercise has been scientifically linked to better cardiovascular health. Aerobic activities like jogging, cycling, and swimming improve heart and lung function, reducing the risk of heart disease, stroke, and other chronic illnesses related to physical inactivity. Maintaining a regular exercise routine is essential for the long-term health of our cardiovascular system.
Conclusion
The aftermath of exercise can have various short-term and long-term effects on our body. The immediate effects include an increase in heart rate, blood pressure, metabolic rate, endorphins, and muscle recovery. The long-term effects, on the other hand, are more systemic and include healthier muscle mass, increased bone density, better cardiovascular health, and higher endurance levels. Consistent exercise, coupled with adequate rest and proper nutrition, can contribute significantly to our overall health and wellness.
Common Questions Related to The Aftermath of 90 Minutes of Exercise
- Q: How long does it take for the body to recover from 90 minutes of exercise?
- A: It depends on the intensity and type of exercise, but it usually takes a few hours to a day for the body to recover.
- Q: Is it safe to exercise every day?
- A: It depends on the type of exercise and intensity. Consult with a doctor or fitness professional to create a safe and effective exercise routine.
- Q: What should I eat after exercise?
- A: It is essential to consume a balanced meal rich in protein and carbohydrates to replenish your energy stores and support muscle recovery.
- Q: Can exercise improve mental health?
- A: Yes, regular exercise has been linked with improved mental health, including a reduced risk of depression and anxiety.
References
1. Ericsson, K. A., & Lehmann, A. C. (1996). Expert and exceptional performance: Evidence of maximal adaptation to task constraints. Annual review of psychology, 47(1), 273-305.
2. Blair, S. N., & Morris, J. N. (2009). Healthy hearts—and the universal benefits of being physically active: physical activity and health. Annals of epidemiology, 19(4), 253-256.
3. American Heart Association. Understanding Blood Pressure Readings. Retrieved from https://www.heart.org/en/health-topics/high-blood-pressure/understanding-blood-pressure-readings