Maximising your fitness

While exercising is necessary to maintain health, regular training can improve your overall fitness. Your body will adapt to tough training regimes; muscles get thicker, breaths get deeper, and your state of mind is enhanced. 

Positive results of regular exercise. 

If you exercise regularly, you will see widespread improvements across your body. Adults benefit from just 30 minutes of brisk exercise on most days, while children need at least 60 minutes of running around. Keeping yourself active is vital for improving your organs and muscles, and by exerting yourself in steady bouts your body systems will become more efficient and eventually will start to function at the best of their ability.

Oxygen Intake
Exercise strengthens your chest muscles, which allows greater lung expansion. So, the amount of air your lungs can hold increases, and your breathing rate rises, resulting in a greater amount of oxygen absorbed when exercising and also at rest.

Artery Diameter Increase
When exercising, nerve signals cause arteries to dilate, or widen, increasing blood flow. This delivers more oxygenated blood to the muscles, if you exercise regularly, the diameter that your arteries dilate to when you exercise becomes wider, maximising the amount of oxygen that reaches your muscles.

Metabolic Systems Improve
Your metabolic rate is the speed at which chemical processes, such as digestion or the burning of fat, take place in your body. Exercising generates heat, which speeds up these processes in your organs, even after you finish exercising.

Cognitive Improvement
Regular exercise increases the delivery of blood, oxygen, and nutrients to the brain. In turn, this stimulates new connections between brain cells, improving general mental abilities. Exercise also boosts the levels of neurotransmitters such as serotonin in the brain, raising your mood.

Stronger Cardiac Muscles
Cardiac muscle fibres grow in size, but not via satellite cells as is the case in muscles in the rest of the body. Instead, their existing fibres grow stronger. Your heart's contractions become stronger too, and it distributes blood more thoroughly around the body, lowering your resting heart rate.

Stronger Muscles
Having strong muscles increases your physical strength, strengthens your bones, improves posture, flexibility, and how much energy you burn during exercise and while at rest. Strong muscle is also more resilient to exercise-induced injury.

Reaching your max!
During a training program, for most people, the effort you put in reaps great benefits at first, as your fitness increases from your untrained level. Further improvements become ever harder to achieve as you approach your own physiological limits, which depend on your age, gender, and other genetic factors. You reach your maximum more quickly with a higher-intensity training program. The best athletes explore their limits, looking for opportunities to extend them.

Resting Heart Rates
Athletes have low heart rates at rest because training enhances the strength of their cardiac muscle. Compared to those who are untrained, athletes' heart contractions are stronger, and blood is distributed more efficiently with every heartbeat. A trained athlete may have a pulse rate as low as 30 - 40 beats per minute at rest.