10 positive changes in the body after the first workout
General Body Benefits
People who train daily get crazy bonuses. But what about the very first workout or just one lesson? “In general, there are several physical and mental benefits associated with any kind of exercise,” says Murphy Grant, executive director of the US National Association of Sports Trainers, associate director of sports medicine at the University of Kansas. “Depending on the type of training you are doing, there can be many useful changes, including improving the effectiveness of the cardiovascular system, increasing bone density, increasing metabolic efficiency, increasing muscle mass and, of course, reducing fat.” And most people would be surprised to know how much this all can begin with just one lesson, Grant adds.
Improving your body’s perception
A positive view of your body leads to other good things – ask what plus-size models say about self-confidence. According to a 2017 study published in the Psychology of Sport and Exercise, just one activity can have a positive effect on how a woman sees herself. “Women tend to be negative about their bodies,” Kathleen Martin Ginis, senior research fellow at the University of British Columbia, told ScienceDaily. “This is worrisome because poor vision of your body can have harmful effects on a woman’s psychological and physical health, including an increased risk of low self-esteem, depression, and eating disorders.”
In her study, Ginis compared self-perceptions to a group of women who completed 30 minutes of aerobic exercise and a group that instead sat and read. The study showed that those who exercised “significantly improved their body attitude” compared to those who did not. This effect was due to the fact that women in the sports group perceived themselves to be stronger and more slender. “We all have days when we don’t feel comfortable in our bodies,” said Martin Ginis. – This study and our previous studies show that one of the ways to perceive ourselves better is to go and exercise. The effect may be immediate. ”
Improves brain function
“One workout affects the physiology of the whole brain,” says Wendy A. Suzuki, Ph.D., professor of neural science and psychology at the Center for Neural Science at New York University. Dr. Suzuki learned a lot of scientific evidence about the range of changes that one session can provide. For example, a huge number of studies have shown that one training can enhance activity in the prefrontal cortex, which is responsible for memory and attention.
Although the reasons for this have not yet been proven, science has some suggestions. First, the pair of neurochemicals used by the prefrontal cortex – dopamine and brain neurotrophic factor (BDNF) – also increase in number from training, and they are both associated with better brain function. Secondly, exercise increases the level of lactate in the blood, which is used by the brain, in particular, in the prefrontal cortex, as a source of energy. The third theory suggests that exercise promotes the outflow of blood from the prefrontal cortex to nourish the muscles for heavy physical labor. And after training, a compensatory burst of blood rushes back into the prefrontal cortex, which may explain the great improvement in brain function observed after getting into the gym.
Regular exercise improves overall perception and attitude towards life. But the first time on a treadmill can also work wonders. Studies in rodents have shown that one round of exercise raises the levels of three major chemicals: serotonin, dopamine, and norepinephrine. “These are three neurotransmitters associated with the best mood that antidepressants are trying to increase,” says Dr. Suzuki. Although it is difficult to measure improved mood in rodents, these laboratory results are supported by studies in people in which participants reported better mood after training.
We all suffer from it, and everyone can use expert advice to counter stress. The impact of sports on stress is a topic that science is studying well. Even a single workout can trigger the release of cortisol (the stress hormone), which will later muffle its release as a result of other factors, such as participating in public speaking or an important test. In addition, reducing stress can mean improved memory. Often, the reason you don’t remember very well when you feel anxious is because stress affects the hippocampus, a region of the brain that is critical for memory, but one exercise can help protect against this attack.