Whether it is about starting a beginner workout plan or running a high endurance marathon, you would want to know one thing: How long does it take to see results when I start a new fitness journey? If you want to know the answer to this, then, first of all, you need to be more specific. Are you looking for weight loss, or do you just want to lower your blood pressure? In this article, we will help you figure out the answer to this question based on the different results you want to see. So, let’s start figuring it out!
1. Cardiovascular Endurance
Your heart is a strong muscle, and by working on it, you can make it get fitter. You can make your heart stronger and fitter by making it pump more blood than usual. How can you do this? You can do so by starting aerobic or cardio training. It will result in a decreased resting heart rate. Your optimum heart rate usually doesn’t change with regular physical activity. However, incorporating cardio exercise will help you see better results within a month. You can notice how much time it takes you to recover from an exercise. If you don’t require much time like you used to do, then it means your heart endurance is getting better.
2. Blood Pressure Decrease
If you have hypertension or dyslipidemia, continuing exercise will help you attain a moderate reduction in your condition. Upon performing regular exercise daily, you can expect to see a decline of 7 mmHg in your systolic blood pressure. Similarly, expect at least a 6 mmHg drop in your diastolic blood pressure. A study indicated that elevating your step count may lead to a reduced systolic blood pressure up to 4 mmHg. Monitor your blood pressure weekly to see your progress. It’s better on the preventative side as well. If you have a family history of hypertension, you can expect exercise to help you stay protected from an increase in blood pressure.
3. Lung Capacity
Your highest range of consumption of oxygen, or simply VO2 Max, is an excellent sign of assessing someone's physical fitness. Through endurance training, your body may be able to deliver more oxygen to your muscles, enabling them to perform better and for longer, and with lessened effort as well. Minimal improvements are up to 5% with a regular fitness program, which can go up to 30%. Just by following a fitness program for 20 weeks, you are able to show an improvement of 15 to 20% in your VO2 Max. It will also help you perform any physical activity with high intensity.
4. Muscle Strength and Fitness
Expect to see a 25% to 100% improvement in your fitness levels within a span of three to six months of performing a resistance training workout. Among the earliest signs of improved muscular strength include improved muscle memory. That essentially means that with time, your body becomes better able to perform the muscular activity without getting fatigued in a while. One mistake people make while checking their progress for muscle strength, and fitness is they record their muscle size as a measure. It is important to note that muscle size is quite a variable term.
5. Weight Loss
Weight loss through exercise is normally indicated within a span of a few weeks. However, it is important to note that you require more than an hour per day to get any kind of significant change in your weight. Also, make sure you are doing exercise at a moderate intensity. A study with 52 overweight males showed a mean decrease in body weight up to 7.5 kg over a span of three months through exercise. Another research with 52 overweight females as well as males reported a total weight loss of more than 7% over a span of 17 weeks with physical exercise. The total amount of activity that was completed was 7.4 hours every week.
Final Words Based on your anticipated results, you can note changes as told here. For example, expect a decline in your weight through exercise in two weeks or so. Similarly, expect an improvement in your muscle mass within a span of three months of regular exercise.
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