We all dream about making changes, about pushing the boundaries of our comfort zone to reinvent ourselves for the better. The path to becoming the best version of ourselves isn't easy, but every rewarding journey starts with a single step.
Have you been looking to take that step soon?
Well if that's the case, then this is the email for you. It's all about the positive benefits that happen in your first 12 months of exercise, from reversing Osteoporosis, to saving thousands of dollars!
From understanding how exercise affects your body and mind, to learning how to tackle the common challenges along the way - we've got you covered. Whether you are looking to build muscle, enhance endurance, or simply get off the couch and start moving, this guide is for you.
Here's to a fitter, stronger, and healthier you!
How to Change Your Life in Just One Year of Exercise!
What to Expect When You Start
As soon as you start your first workout, you'll feel a boost of energy and alertness. That's your heart rate increasing, pushing more blood and oxygen to your brain. But, be ready for the next day!
You'll likely encounter DOMS (Delayed Onset Muscle Soreness). Yes, it can be a pain (literally), but it only lasts about 72 hours. And the best part? As long as you continue working those muscles regularly, DOMS becomes less likely.
6-8 Weeks In: The Weird Wonders of Mitochondrial Biogenesis
In the initial weeks of exercising, your body undergoes a process called mitochondrial biogenesis. Simply put, your cells ramp up the production of mitochondria, the powerhouses converting carbs, fats, and proteins into fuel for your muscles. With up to 50% increase in mitochondria within 6 to 8 weeks, you'll begin to feel fitter, and your endurance will soar. That 3-mile run will seem much easier than it did in week one.
6 Months In: The Checkpoint
Half a year into regular exercise, you'll notice visible changes. If you've focused on strength training, your muscles will start taking shape. You're also less likely to quit now. Although fitness programs often see a 50% dropout rate within the first six months, those who cross this milestone are more likely to stick to it.
9 Months In: A Healthier Heart & Lungs
For the cardio lovers, after nine months of regular exercise, you can expect to see about a 25% increase in your VO2 max, a measure of fitness that refers to how fast your body can transport oxygen to your muscles. This means you can run faster for longer—about 20% further in the same amount of time.
1 Year In: Stronger Bones For Life!
After one year of regular exercise, you can pat yourself on the back. Your bones will be denser, reducing your risk of osteoporosis. Researchers even found that regular resistance training combined with aerobic exercise can reverse the effects of osteoporosis after 12 months.
Long-Term Gains: Reaping the Benefits in Body, Mind, and Wallet
If you maintain your exercise regimen, the benefits are multifold. Not just your body, your bank account may also thank you! One study revealed that older people who exercise regularly save an average of $2,500 a year in medical costs for heart-related health issues.
Moreover, regular exercise lowers the risk of developing arthritis, type-2 diabetes, dementia, and certain types of cancer. Also, who wouldn't want to live a longer, fulfilling life with reduced risk of anxiety and depression? The benefits are indeed endless.
A Balanced Approach: Combining Exercise with a Healthy Diet
Of course, all these benefits depend on your workout type, intensity, and duration each week. A balanced diet also plays a significant role in maintaining a healthy lifestyle. You can learn more about adopting healthier eating habits here!
As for exercise, the US Department of Health and Human Services recommends at least 150 minutes per week of moderate exercise or 75 minutes of high-intensity workouts, combined with strength training twice a week.
Pace Yourself: Avoiding Injury and Enhancing Endurance
"The most important workout is your next one."
Starting an exercise routine is exhilarating, but remember, it's not a sprint; it's a marathon. It's important not to push too hard too soon or risk injury. You'll find that the fitter you become, the easier it will be to exert a bit more energy every week. So, exercise smart, often, and you'll be running literal marathons in no time!
So, what are you waiting for? We offer 14 days of Personal Training for only $49! Learn to lift the right way, be held accountable, and get REAL results without breaking the bank!