In the article, we are going to discuss some key points that affect how we stick to the new goals many of us made in the new year.
What happens to the body when we start to do physical activity?
We have all heard the saying that “A Body in Motion tends to Stay in Motion” which has to do with the inertia of mass and not really with someone’s exercise habits.
On the other hand, there are plenty of other sciences that give us insight into how habits affect people in both positive and negatives ways!
Neuroplasticity is something that a friend and I were discussing this week and it plays a role in today’s topic.
The fact that humans can change the way their brains work, is a powerful tool in changing the way we think about our bodies.
We have the power to change our minds on what choices we make towards our diets and on the way, we approach our exercise programs.
We can change our habits, and it may seem like momentum is carrying us forward, when in fact, it is the way we are thinking about it, that is keeping us on course.
Natural Effects of Cardio
Starting a Cardio workout is increasing the blood volume in the body, typically this starts to take place in the same hour.
This happens by the kidneys starting to retain water, almost immediately after the cardio exercise begins, this is amplified if dehydration occurs during the work.
Maintaining the cardio will increase the blood volume by 20% in the first week, and in the second week, the blood cell production will increase from the bone marrow.
The combination of these two effects is an initial weight gain when starting cardio exercises. Many people do not think about this or just not aware of this physical effect from cardio exercises.
Another effect that cardio or other exercise is going to have is muscle soreness, which is going to trigger an inflammatory response by the body.
Swelling and water retention are natural responses to exercise; the level of soreness will coincide with how much weight is gained from water retention.
The good thing about this process is that after an amount of time; sometimes up to six weeks, this initial weight gain will drop off and the benefits will begin to be visible.
The reverse can happen if you stop the cardio your blood volume will return to the lower level and some initial weight loss can occur.
This phenomenon has happened to many people; without this knowledge before starting cardio or another workout plan, it is very easy to get discouraged and let negative thoughts take over your mind about exercising.
Causes of Muscles Soreness
When muscles are worked than what they are accustomed to, the muscle fibers are damaged or torn in relation to the extra strain placed on them.
This causes the muscle soreness or stiffness associated with a weight lifting exercise program. That normally occurs 24 to 48 hours after the workout.
Any type of physical activity can have the same type of effect as doing a weight lifting routine.
Activities that we do not do that often, whether it is from your job or recreational activities, can cause the same type of muscle soreness.
There are other medical conditions that can cause muscle soreness when no change in physical activity is present, like when there are infections or viruses causing illness in the body.
Some medications can cause muscle soreness symptoms also, but for this article, we want to focus on the exercise effects…
Effects of Attitude on Exercise
Approaching the subject of exercise; especially cardio, your attitude is going to determine if you will stick to the plan or quit.
Most experts are recommending lifestyle changes; opposed to just trying to gain some shortsighted goal of just losing some unwanted pounds.
Healthy lifestyles will include doing some form of exercise; most are suggesting that people find something that they enjoy doing. That is because of the effect that your attitude is going to have on maintaining the lifestyle change.
People that enjoy running normally do because of the feeling they get from the hormones and the “runner’s high” effect, which is like taking a drug for pleasure to them.
There are plenty of people who do not experience this effect, or the cost of the exercise is more than the pleasure response they receive.
How to keep your attitude good? That is the question we must answer for ourselves. Everyone is going to be different, but there is a common thing that we all can find, that is someone who will support you in your exercise goals.
We all have people in our lives that are willing to help us, and we also have people who are going to hinder us in some areas of life.
The key is to identify then people who help you in exercise and in diet changes as well. The two go hand in hand!
Make the plan a priority in your mind and go to the people who support your goals, this becomes much more important when you are having a moment of weakness and need to help to stay on track.
How to pick an exercise plan?
Choosing the right exercise plan is very tough to do, it is going to be affected by your age and your physical condition.
Someone in their twenties is not going to be satisfied with the same level of exercise as someone in the fifties will.
If someone starts in their twenties and never stops then the exercises, they do in their fifties are going to be different from someone who has let themselves get into bad physical condition.
The good thing is that we have the power of choice. We can choose to improve and set goals for what you want to happen by next year.
Sometimes we forget this, or even have done it so many times and quitting so many times, that we allow it to define our actions.
Choose to make it possible!
It is important to find something that you will enjoy and something that is doable for you.
All the Doctors and medical professionals say that we should get thirty minutes of exercise per day, that really is not that much, but how many people do not do that?
Being completely honest about this, I struggle with this myself, and the one thing that keeps me going is the knowledge of how much attitude affects our actions.
Keep looking and you will find the right activity to participate in that will give you the right amount of exercise.
For the many people who have made a new year’s resolution to exercise more, this is the 3rd week of the year and where many people will give up.
Hopefully, this post will help someone keep ongoing, with the understanding of how the cardio exercise, or the weight lifting routines, can affect your weight both in the short term and what to expect in the longer term.
Your attitude will affect what you do more than anything else on whether you will continue with your exercise plans. It is worth the effort to get a handle on it.
There are plenty of self-help books there to help assist you in building a better attitude and outlook on life.
Thank you for stopping by and reading this post, I hope that it helps you in being successful in your exercise plans.
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