What happens to your body when you start exercising – timeline of reactions

What happens to your body when you start exercising – timeline of reactions<span class="wtr-time-wrap after-title"><span class="wtr-time-number">4</span> min read</span>

Whether you’re a couch potato or an athlete, most of us know that regular exercise is key to staying healthy and feeling good about ourselves. Through physical activity, we burn calories, build strength and flexibility, and get our heart rate up for fitness.

As well to all these benefits, regularly exercising helps ward off illness by strengthening muscles and keeping the immune system strong. If you’ve just started an exercise program or have been faithfully following one for some time now, it’s likely that you already know how great the benefits can be. But what happens to your body in response to starting a new workout?

Let’s take a look at the different stages of the conditioning process and how they affect your body.

What happens to your body within the first 10 minutes of starting a new exercise program?

When you begin an exercise program, several things happen in your body at once. First, your body is flooded with endorphins, which are feel-good hormones that make you feel engaged, excited, and motivated. This produces a sense of bliss and euphoria that can last anywhere from 30 minutes to 2 hours.

After this, your body enters a state of adaptation, where it’s more responsive to further exercise. This short-term boost in performance is why people feel like they can conquer the world when they first start exercising.

You’ll also start to see the changes in your body as you work out, with your heart rate increasing, blood pressure decreasing, and muscles becoming more toned.

 What happens after one hour of exercising?

Exercising for one hour will get you about a quarter of your daily cardio requirements. If you’re exercising at an intensity equal to or greater than your current level of effort, you’ll burn an average of 400 calories.

This is roughly 1/3 of your daily caloric intake, so you should consume 250 calories in replacement. The majority of these calories should come from complex carbs, with proteins and fats providing additional support.

What happens an hour after you finish exercising?

After an hour of regular cardio exercise, your metabolic rate has increased by about 30% and your body has used up 250 calories. You’ll also have increased your heart rate by about 2-3 beats per minute, which reduces your blood pressure and increases blood flow to your muscles for a more intense workout.

After an hour of activity, your blood sugar levels will also drop slightly and you’ll experience some bone loss.

What happens a day after commencing an exercise program?

Your body has been through a major energy restructuring since you last fed it, so it may take 48 hours for you to fully recover. During this time, you’ll feel lightheaded, dizzy, and exhausted. Your body is simply getting its energy back, so don’t be alarmed.

What happens one week after commencing an exercise program?

During the first week after you start an exercise program, your metabolism will continue to increase, causing you to lose a small amount of weight. This is normal, as your body is adjusting to the increased exercise levels.

You should also notice that your energy levels are increasing and your muscles are becoming more toned.

What happens two weeks after commencing an exercise program?

By the end of the second week of regular exercise, you’ll have permanently increased your metabolism and your body will be craving the nutrition it’s been missing. Your muscles will be more toned, you’ll have lost some weight, and you’ll feel more energized.

What happens four weeks after commencing an exercise program?

By the end of the fourth week of regular exercise, your muscles will be thoroughly conditioned, and you’ll have permanently increased your metabolism. At this point, you should notice that you’re craving the nutrients you’re eating, which is a good sign.


In summary, you’ve seen how starting an exercise program can positively influence your body’s health and well-being. The conditioning process results in increased muscular strength, greater cardiovascular health, and a higher metabolism that helps you feel fuller faster. Regular exercise will also help you maintain a healthy weight and improve your mood, which are all bonuses for leading a healthier, happier life.

If you’re interested in taking your fitness to the next level, it’s important to remember that you need to consistently apply the conditioning process to reap the maximum benefits. Exercising regularly can be an enjoyable experience when you make it part of your lifestyle. With a little planning and preparation, you can ensure that you have the best experience possible.

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