The heart is a muscle, and as you get fitter, your it will become stronger. This leads to an increased stroke volume, which means your heart will pump more blood per beat than before. This can, in turn, decrease your resting heart rate. Other studies have shown smaller reductions with fewer than 5 beats following up to 20 weeks of aerobic training. Your maximum heart rate typically stays unchanged with regular training and is more likely to decrease over time as part of the normal ageing process.
Another reason might have to do with cardio's ability to help reduce levels of the body's natural stress hormones , such as adrenaline and cortisol, according to a recent study in the Journal of Physical Therapy Science. Joe Northey , the lead author of the British study and an exercise scientist at the University of Canberra, said his research suggests that anyone in good health over age 50 should do 45 minutes to an hour of aerobic exercise "on as many days of the week as feasible.
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This article explores the top 10 benefits of regular exercise, all based on science. After an intense cardio session, you might wonder what foods or drinks to refuel with.
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The takeaway. Read this next. Aerobic vs. Medically reviewed by Peggy Pletcher, M. The Top 10 Benefits of Regular Exercise. Medically reviewed by Timothy J. Legg, Ph. The 10 Best Sustainable Activewear Brands for But Boutagy stresses many of these studies focused on people who became totally immobile.
Research has found for those who maintain some movement and light exercise, the loss of muscle strength is a bit slower. Other studies have found the muscle fibres of athletes — such as runners or rowers — tend not to change as quickly. Although certain sport-specific muscle strength can start to disappear within a few weeks. Truth is, most of us aren't athletes, and struggle to get the minimum recommended amount of exercise each week.
So it won't take long to see any hard-won muscle strength disappear. Enough of the bad news. How long does it take to re-build your cardiovascular fitness and strength? In the fitness industry this is known as "newbie gains" and it's an exciting time. Having said that, he warns, genetics play a big role in exactly how long it takes to get your fitness back after crawling out of the "frump rut". If you're starting from scratch or starting again, the best thing to do is to just get moving.
Perhaps kick off with regular walks and build from there. Getting fit and staying fit is a continuous, life-long process that will ebb and flow. And none of this means you should never take a break. Rest days are important for your body too. Cassie White is a Sydney-based personal trainer, yoga coach and health journalist. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the lands where we live, learn, and work.
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