Exercise is the most effective way to improve our physical condition, health and mood. However, one of the most common questions that concerns those who start exercising is how long it takes to see real results.
The answer depends on several factors, including goals, fitness level, and exercise consistency.
For example, according to Health, research has shown that previously inactive people can see an improvement in their cardiovascular fitness and gain muscle mass within two to four weeks.
However, significant fat loss can take up to four months. During this period there are also some signs of improvement in physical condition, mood and mental clarity.
Time and results
As Health reports, it can take up to three or even four months to see significant results in cardiovascular fitness, muscle gain and weight loss, depending on your goals and fitness level.
A 2018 study found that some people could see an improvement in their aerobic capacity and muscle mass, even in just two to four weeks. On the other hand, the researchers noted that genetics, muscle fiber composition, and training quality affect whether you’re already in good physical condition. So in this case, you may see improvements within eight to twelve weeks.
Experts advise aerobic exercise to be at least 150 minutes a week or 30 minutes a day. Resistance training (weights etc.), which can help increase muscle mass and strength, is recommended two days a week.
Weight loss
How long it takes to lose weight from exercise depends on how often you exercise and your diet. You need to burn more calories than you consume to lose weight.
Research has shown that aerobic exercise for more than the minimum recommended 150 minutes per week is essential for weight loss. A study published in 2017 found that exercise alone led to about 7% weight loss after about four months among overweight men and women. Participants performed seven to eight hours of cardio exercises per week.
Signs that your physical condition is improving
1. Improved mental clarity
Physical activity helps brain health and can prevent neurological diseases. Research has shown that many structural and chemical changes occur in the brain during exercise. The volume of gray matter increases, improving the functioning of emotions, memory and movements.
2. Feeling of rest
Research has shown that exercise generally helps you sleep better. There are mixed results about the best type and timing of exercise, but any exercise, from aerobics to resistance training to yoga, has been shown to improve sleep quality.
3. You feel stronger
Aerobic exercise strengthens the heart and lungs. Monitor your resting heart rate (RHR) and heart rate recovery (HRR), which is the difference between your maximum heart rate during exercise and your heart rate immediately after you stop, to see if the heart and your lungs become stronger.
Your heart usually doesn’t have to work that hard at rest, so a normal RHR is 60 to 100 beats per minute.
4. Your clothes fit differently
Your body shape may change due to fat loss and muscle gain as your fitness improves. Focus on how your clothes feel rather than the number on the scale.
5. Improved mood
Research has shown that regular physical activity can improve mood and mental health outcomes. People with low or moderate levels of physical fitness had a 47% and 23% higher risk of mental problems compared to people with high fitness. These benefits are enhanced with more exercise. Both aerobic and resistance training have been shown to have positive effects on mental health.
Tips for the… scales
The number on the scale doesn’t determine your fitness level, but it can be a useful tool for tracking progress. Only weigh yourself once a week and focus on other aspects of your health.
Consider the pros and cons: How do you feel when you step on the scale? Frequent weighing can negatively affect mood and promote disordered eating behaviors and thoughts. Don’t weigh yourself often if it affects your mental health. Instead, focus on other aspects of your health that make you feel good and motivate you.
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