How the Body Adapts to a Gradual Increase in the Amount of Exercise

Your body is capable of handling varying degrees of stress from a progressively more active workout regimen. When you increase the amount of exercise you perform, your body must make certain physiological adaptions in order to meet the heightened demand. The body is incredibly resilient in meeting those demands.

  1. Adaptations

    • One amazing aspect of your body is the ability to respond to increases in exercise time, frequency and strength demands. There are two different types of adaptations your body undergoes as a result of exercise. Acute adaptations occur after a single exercise session. Chronic adaptions happen gradually from continual and consistent exercise. After a single bout of exercise, your heart rate and speed of blood circulation increase. Your respiratory system also adapts to accommodate a heightened need of oxygen uptake for recovery. Chronic adaptions include a lowered resting heart rate and improved stroke volume. This allows your heart to pump blood more strongly and effectively throughout your body.

    Efficiency

    • Your body becomes more efficient over time.

      As you gradually increase the amount of exercise you perform, your body will become more efficient completing each workout. These changes will take place over time as your body becomes accustomed to greater amounts of exercise. As your body develops efficiency, your heart rate will return to its resting state more quickly after each exercise session. When you slowly begin incorporating more strength-based exercise, your muscles will be capable of utilizing glycogen and fat to fuel the muscle fibers.

    Body Composition

    • Increased exercise will lead to reduced body fat.

      Increasing the amount of exercise you complete can have a tremendous effect on your body composition. Including strength training in your programs will lead to an increase in fat-free mass and a decrease in total body fat. Resistance exercises will also provide more shape and form to your muscles. Increasing cardiovascular exercise will lead to a lowered body-fat percentage, and adding weight training into your workouts will be essential for building lean muscle mass.

    Things to Consider

    • Do not excessively exercise.

      Gradually add time to your exercise sessions or increase the number of days you work out each week. Adding more resistance training to your workouts is another way to challenge yourself. Speak with your doctor before beginning a new exercise program or increasing the amount of exercise you perform.