Gym is good or bad for health

 

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 Info graphics 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?”