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00:00It's been a long time since you worked out.
00:02You had every intention of getting off your computer chair or going to the gym, but those
00:06Infographics Show videos are just so darn interesting.
00:09However, after we tell you what exactly exercising does to your body, you'll have all the motivation
00:14you need.
00:15First, there will be a little pain as your body tears itself apart, but over time your
00:19muscles will repair and you'll get stronger, happier, and healthier.
00:22But make sure you stay with us all the way to the end of the video, because too much
00:25exercise can be a matter of life or death.
00:28You definitely want to know how much is too much, and what detrimental effects over-exercising
00:32can have on your body.
00:33We're going to start with day one of working out.
00:36Whether it's been a few months since you've gone to the gym, or a few years, the day you
00:40start exercising is the day your body starts to transform into the best version of itself.
00:44But this will be a long process full of ups and downs.
00:47In order to understand what's about to happen to your muscles and cells, we'll need to
00:51know what exercise does to your body.
00:53You step into the gym and take a deep breath of air filled with the smells of sweat and
00:57rubber mats.
00:58You scan the room to find an area that isn't near anyone else, so you have all the space
01:01you need.
01:02You pick up some different-sized weights and get to work.
01:05In between exercises, you do a little cardio.
01:07As you begin to sweat, there is a slight burn in the muscles being used, but this is a normal
01:11and important process that will make you stronger.
01:14Your body shifts the flow of blood from areas like your digestive system to your skeletal
01:19muscles.
01:20Signals from the brain and hormones from your endocrine system tell your body to start converting
01:24stored sugars in fat and carbohydrates to glucose for energy production.
01:28As your muscles are put under strain, they release lactic acid that builds up and drops
01:32the pH in that area of the body.
01:35This causes cramps and muscle fatigue, which cues your mind that you can't do any more
01:39reps, and it's time for a break.
01:40Don't worry though, after a little rest your body will metabolize the lactic acid and you'll
01:44be able to continue your workout.
01:46Your brain begins creating neurotransmitters like dopamine and serotonin that allows it
01:50to make more connections between brain cells, which aids in the movement of body parts.
01:55Without these increased connections, you'd be falling all over yourself as you tried
01:59to do burpees or jump rope.
02:01Working out takes a lot of coordination, and it's for this reason that the brain becomes
02:04incredibly active during exercise.
02:06The harder you exercise, the faster your heart starts beating as a result of rising adrenaline
02:11levels in your body.
02:12At the same time, the capillaries in all your muscles expand, allowing for greater blood
02:16flow.
02:17This allows nutrients and oxygen to reach your cells where energy production is in overdrive.
02:21The muscles in your midsection, which allow you to breathe by causing your diaphragm to
02:25expand and contract, work even harder to bring more oxygen into your lungs.
02:29As your cells generate more and more energy and your muscles work harder than they have
02:33in a long time, your body temperature increases.
02:36Your sweat glands release fluid to help it cool down and maintain homeostasis.
02:40This is one of the reasons why you feel so thirsty as you exercise.
02:43Sweat causes the body to lose water, which can lead to dehydration.
02:47So it's important to replenish your H2O supply by drinking water throughout your workout
02:51routine.
02:52You're hoping that by the time you're done, you'll be ripped.
02:54But that's not how it works.
02:56After an hour of working out, you collapse from exhaustion.
02:58As you lay on the floor, your breathing begins to slow, and your heart rate decreases.
03:02You try to stand up, but you can't move.
03:04Your body's still metabolizing the lactic acid that's built up in your muscles.
03:08But if you think you're sore now, just wait until the next day.
03:11When you finally manage to get your muscles working again and stand up, you realize you
03:15now feel dizzy.
03:16And your reaction time is a little slow.
03:18This is natural, as the body is still trying to return its numerous functions from a high
03:22state of stress and awareness to normal levels.
03:25It takes a toll not only on the cardiovascular system, but on your nervous system as well.
03:29The heightened amount of dopamine and serotonin in your bloodstream gets used up, and fewer
03:33signals are sent to the rest of the muscles as it's time to relax.
03:37Since your last workout, your body's been busy breaking down the fibers and blood vessels
03:41in your muscles since they were not being used frequently.
03:44This is one of the reasons your muscles shrink in the month after you stop exercising.
03:48But your body doesn't just do this to make you feel weak and pathetic.
03:51The reason it breaks down muscle fibers is to help conserve energy in parts of the body
03:54that aren't being used often.
03:56Your body requires a lot of energy just to keep you alive, so any time energy can be
04:00conserved it takes advantage of the situation.
04:03Because of your previous lifestyle that lacked exercise, your body needs to work especially
04:07hard to get blood and nutrients where they're needed, as there just aren't many pathways
04:11and blood vessels to your muscles as there should be.
04:13And this doesn't affect the muscles in your arms and legs.
04:16Your heart and lungs have also been working much harder than they have been in a long,
04:19long time.
04:20However, even though this first workout session was brutal, everything is about to get easier,
04:24and your body will change drastically as a result of repetitive exercise.
04:28The downside is that while you were exercising, you were also tearing apart what little muscle
04:32fibers you have.
04:34They will grow back stronger, and your cells will multiply, but this process is going to
04:37be painful, take time, and require a lot of energy.
04:41When you go to bed the night after your first exercise session, you might find that you
04:44fall asleep faster and sleep better than you have in a long time.
04:47This is because your body does a lot of repairs while you sleep.
04:50While energy levels are low for the parts of the body that allow you to move and remain
04:54alert, your body can focus on using its energy to repair itself.
04:58While you're fast asleep, your cells are hard at work dividing, improving fluid distribution,
05:02and restructuring your muscle fibers to aid in growth and strength.
05:05When you wake up the next day, you stare at the ceiling and pray for death as everything
05:09aches.
05:10This is natural, and it means your body is doing what it's supposed to do by fixing
05:13itself while also building up your muscles.
05:16You won't see any physical changes to your body, but you will definitely feel them as
05:20aches and pains.
05:21But you're strong, you can power through it.
05:23The damage and new growth to your body happens at the microscopic level.
05:27You're likely going to be sore for several days, and the way to reduce the pain is probably
05:31not what you're expecting.
05:33You will definitely need to rest your body, but it's also important that you continue
05:36to push through the discomfort and exercise again.
05:39By keeping your muscles active, you will provide them with more blood flow and nutrients.
05:43This will aid in the restoration process.
05:45You'll also need to stretch before and after every workout session to make sure you aren't
05:48just damaging your muscles, but making them more pliable and flexible.
05:52This will help them grow and allow for a wider range of motion.
05:55If you're in severe pain and can't move after a day of exercising, you did too much
05:59and went too hard.
06:00Give your body time to recover, then try again with a less intense workout regimen once you
06:04feel better.
06:05Even after a day of exercise, your body's resting metabolic rate will increase slightly.
06:09This is because it's using more energy than normal to repair damaged muscle cells.
06:13In order to get the energy it needs, your body will pull from many stores of fats that
06:17can be broken down to produce glucose.
06:19Some studies have found that 45 minutes of intense exercise can increase your metabolism
06:24by up to 40% for 14 hours after you finish working out.
06:28But there's something incredibly unexpected that will happen after you start exercising.
06:32Even though your body requires more energy to repair your muscles, you will actually
06:36feel a drop in your appetite.
06:38It seems counterintuitive, but it's the increase of certain hormones that help the
06:42body recover that causes appetite suppression as a side effect.
06:45This doesn't mean you won't feel hungry at all, it just means you might not eat as
06:49much as you normally do.
06:50This is great if you're trying to lose weight, which is why most medical professionals recommend
06:54supplementing almost all diets with exercise.
06:57The soreness, faster metabolism, and suppressed appetite will continue through your first
07:01week of exercising.
07:02But what happens after that?
07:04When can you expect to see a six-pack and biceps of steel?
07:07One week after you start working out, your body will begin to feel better overall.
07:11If you're still waking up with pain after an exercise session, it might mean you need
07:15to slow down just a bit.
07:16But after a full week of this new exercise-filled lifestyle, most of the pains and aches should
07:20subside.
07:21Not only are your muscles growing at this point, but your brain is changing as well.
07:25Researchers have found that your body releases endorphin hormones, which send pleasure signals
07:29to your brain when you work out.
07:31This fundamentally changes the way you think about exercising.
07:35After a week of consistently, actively working out, your brain might begin to connect the
07:39activity with receiving endorphins.
07:41This is one reason why people who exercise regularly report feeling happier after they
07:45complete their workout.
07:46But the longer you keep up your exercise routine, the more beneficial physical and mental health
07:51effects will develop, as you will later find out in this video.
07:55Unfortunately, after a week of exercising, it's unlikely you'll see any noticeable
07:59physical changes to your body.
08:00This is where people start to falter in their exercise routine.
08:03It is a difficult mental hurdle to overcome, but the long-term benefits will definitely
08:08make it worth it.
08:09Since you've been working so hard, it's only natural to want to see results.
08:12But it's just too soon for your body to have repaired and built up enough muscle for
08:16the change to be visible.
08:17However, you will feel more rested due to getting a better night's sleep, and you
08:21probably have lost a pound or two.
08:23But you are expecting more noticeable results.
08:26As long as you can push past the disappointment and finish out the first few weeks of exercising,
08:30the next things that happen to your body will most definitely be noticeable.
08:34After one month of going from a sedentary lifestyle to exercising consistently, you
08:38will notice that your strength and stamina have improved.
08:41You might not be at your final goal yet, but you've come a long way from that first workout
08:45session.
08:46There are now more muscle cells and fibers throughout your body, which will not only
08:49make your muscles more defined, but you're probably doing more reps, lifting heavier
08:53weights, and able to lengthen your cardio routine.
08:55You will also notice that your body takes less time to recover after a workout.
08:59This is because not only are your skeletal muscles getting bigger, but your heart has
09:02become stronger as well.
09:04It allows for more blood and oxygen and nutrients to be pumped around your body more efficiently.
09:08And something even crazier is happening at the cellular level.
09:11The mitochondria are the powerhouses of the cell.
09:14It's these organelles that turn sugar and oxygen into energy.
09:17As more cells are created to allow your muscles to grow, more mitochondria are being produced
09:22in each cell.
09:23The more mitochondria you have, the more energy can be produced.
09:26This will aid in your exercise routine, as well as the growing of new cells and repairing
09:30of damaged muscle cells.
09:31Just by exercising regularly for a week, your body will feel less tired in general because
09:36your cells are more actively converting sugars to energy.
09:39Most of the strength gains you feel during your first few weeks of working out are a
09:42result of your brain being able to use your muscles more efficiently.
09:46Now that you've built up more fibers in your muscles and your brain knows what to
09:49expect during an exercise session, your balance and ability to complete your routines becomes
09:53almost second nature.
09:54Your muscles are definitely getting stronger.
09:56But up until that first month of working out consistently, it's mostly your brain using
10:01what you have more efficiently that makes each session easier.
10:04Your muscles are now able to store carbohydrates and use them as a source of energy when needed.
10:09With each good night's rest after working out for the past month, your body has grown
10:12more and more muscle fibers and blood vessels that allow for better blood flow.
10:16This increased blood flow is not just happening in your skeletal muscles, but in all parts
10:20of your body.
10:21This means your heart is pumping blood more efficiently, and able to recover more quickly
10:25after an intense workout.
10:26You might also find that your resting heart rate is lower than it was before you started
10:30your new exercise routine, which can improve blood pressure and reduce stress levels.
10:34Life is good now.
10:36Your body is definitely running more efficiently, and you're starting to notice a little bit
10:39of toning in your muscles.
10:40But there's another, less attractive side effect that you notice when you work out as
10:44well.
10:45You may be sweating more than normal.
10:47This is actually a good thing.
10:48It means your body has become better at regulating your internal temperature.
10:51The excess sweat is your body's way of thermoregulating itself so you can go harder for longer.
10:56So embrace that salty taste of sweat as it drips from your face.
11:00It's all part of your body's plan to keep you healthy and make you stronger.
11:03Three months after you start exercising, you'll finally see the physical changes you've been
11:07waiting for.
11:08Your muscles are now more defined.
11:10The amount of stored fat you have has been reduced as your body breaks it down to repurpose
11:14the molecules into making more muscle cells and energy.
11:17Depending on what your goal is, you might actually gain weight.
11:20If you wanted to build muscle, and you were already at a healthy weight, you might put
11:24on a few pounds as the larger your muscles become, the more you'll weigh.
11:28Also at this point, your brain has been programmed to look forward to and even crave your workout
11:32sessions.
11:33The positive reinforcement that comes with the endorphins released during exercise has
11:36become a normal part of your day, and if you don't work out, you oftentimes don't feel
11:40as good.
11:41This is because your brain and body still expect the influx of hormones that comes with
11:45exercising.
11:46One year after you started working out, you might barely recognize yourself.
11:49You may have started an exercise routine before, but never made it this far.
11:52A year is a long time to keep up with exercising, as life can throw a wrench in your plans,
11:57but you've done it, and your body thanks you.
12:00Your muscle strength and endurance are much higher.
12:03On top of being stronger, you'll likely be more flexible and have less back and joint
12:07pain.
12:08This is because with regular exercise, your muscle fibers have become more elastic and
12:11stronger.
12:12Exercising also has a positive impact on bone growth, which is one of the reasons your joints
12:16also feel better as well.
12:18But the best part about making it this far are the things you can't see.
12:22Since your heart is stronger and more healthy, you've reduced your risk of developing heart
12:26disease and stroke.
12:28Also, since you've been maintaining a healthy weight, you're less likely to become obese
12:31or develop diseases such as type 2 diabetes.
12:34Even if you have a cheap meal every now and then, your body can handle the extra nutrients
12:38and just uses them as fuel during your next workout sessions.
12:41You shouldn't be eating fast food all the time, but a year's worth of exercise does
12:44mean you are likely able to eat more than you used to if you want to maintain a healthy
12:48weight.
12:49Research also shows that exercising regularly reduces the symptoms of stress, depression,
12:54and anxiety.
12:55This most likely has to do with an increase in certain pleasure hormones that happens
12:59as a result of working out.
13:00Also, some studies have provided evidence that exercising regularly over several years
13:05can actually cause the brain's hippocampus to grow in size.
13:08So not only are your skeletal muscles getting bigger, but your brain might be as well.
13:12However, can too much of a good thing be bad for you?
13:15Or in other words, can you over-exercise?
13:17The answer to that question is yes.
13:19So how much is too much, and what can happen?
13:22Everyone is different, so the amount of exercise one person can handle might be very different
13:26than what you can handle.
13:27It's ok, it just means you need to listen to what your body is telling you.
13:31If you collapse and can't move for hours after a workout, that might mean you've
13:34overdone it.
13:35Likewise, if you're always in pain or aching after your workout, even months into exercising
13:40it means something is wrong and you should modify your routine.
13:43But what happens to your body when you exercise too much?
13:46If you push your muscles too hard for too long, you can develop chronic muscle fatigue.
13:50Your body will feel heavy and your heart will have trouble recovering and returning to its
13:53normal rhythm.
13:54This is dangerous, because too much strain on your heart can lead to a heart attack.
13:58Overworking your muscles can also lead to a rare condition called rhabdomyolysis.
14:03Your muscle fibers begin to break down and leak into your blood.
14:06If this continues, the fibers can end up in the heart and kidney, causing these major
14:10organs to fail.
14:12So in this circumstance, over-exercising can actually be fatal.
14:15Another side effect of working your body too hard is that your sleep suffers.
14:19Your body uses the time you're asleep to repair itself.
14:22But if there's too much damage, this can cause pain that keeps you awake.
14:25The hormones in your body might become so out of balance that it results in insomnia.
14:29If you don't sleep enough, your body can't recover, which exacerbates the problems in
14:33the healing process even further.
14:35And even when you are asleep, your body might not be able to increase blood flow or produce
14:39enough human growth hormone to repair all the damage that it's done.
14:42If you've found yourself restless at night and not getting enough sleep, it might be
14:45time to dial back the exercising a bit.
14:48Experts recommend that doing high-intensity training for short periods of time might help
14:52reset the body and allow for your sleeping patterns to return to normal.
14:55Then you can ramp up your exercise regimen once again while monitoring your body to make
15:00sure you don't overdo it.
15:01But sleep deprivation from over-exercising isn't the only thing throwing your internal
15:05balance out of whack.
15:06When you exercise the appropriate amount, your body uses up stress hormones such as
15:10cortisol and adrenaline that are circulating in your blood.
15:13These molecules are necessary for normal life functions.
15:16However, by exercising consistently, you're keeping them at low levels, which in turn
15:20reduces the amount of anxiety and stress you feel.
15:23The problem with over-exercising is that it has the reverse effect.
15:27With too much exercise, your body is constantly being strained, which means stress hormones
15:31are dumped into your bloodstream.
15:33This can then cause stress and anxiety levels to increase drastically.
15:37Cortisol also plays a role in helping insulin regulate glucose levels in your body.
15:41However, when cortisol levels are too high, your liver continuously releases glucose,
15:45which could lead to your cells developing insulin resistance.
15:48This means glucose levels will be too high in the blood, and your body will begin storing
15:52it as fat.
15:53If insulin resistance persists, it can lead to type 2 diabetes, and all your hard work
15:58will become detrimental to your health.
16:00On top of all this, it's unlikely that your body will be able to get enough nutrients
16:03and generate enough energy to repair all the damage done to your muscles and make you stronger.
16:08So exercising too much actually ends up making you weaker over time.
16:12If your body needs more nutrients than you can provide it with, energy production slows
16:16and you feel tired and fatigued.
16:18Fat deficiency connected to over-exercising has been linked to numerous other side effects
16:22such as hair loss, bone pain, and vision problems.
16:25If you're experiencing any of these symptoms, it's time to drastically reduce the amount
16:29of exercise you're doing and give your body the time it needs to recover.
16:32Oh, and maybe see your doctor.
16:34You might also realize that not only does your body hurt from working out, but that
16:38you feel like you're getting sick more often.
16:40This is because over-exercising can reduce the effectiveness of your immune system.
16:44This might have something to do with the body using an extreme amount of resources to repair
16:48the damage being done to your muscles.
16:50According to the Journal of Applied Physiology, your body experiences a period of immunodepression
16:55when you work out.
16:56This normally isn't a problem, but when you overwork your body, this window lasts much
17:00longer than it should, which could leave you vulnerable to infections and disease.
17:04The most important thing to know about how over-exercising can affect your immune system
17:08is that the more times you push your body too hard, the longer the period that your
17:12immune system is weakened becomes.
17:14If you put yourself through an extreme workout for multiple days in a row, your immune system
17:19doesn't have time to recover, which could leave you in danger of becoming sick.
17:22Like with the other side effects of over-exercising, the damage to your immune system can be reversed.
17:27But it's important to recognize that if you're exhibiting symptoms of over-exercising like
17:31nutrient deficiencies, sleep deprivation, and severe pain, your immune system is also
17:35suffering, and you might find yourself with a nasty infection to go along with all those
17:39other harmful effects of too much exercise.
17:41What it comes down to is that if you're planning to start exercising regularly, you
17:45need to start slow and work your way up to a more difficult routine.
17:49The real damage to your body comes from doing too much too quickly.
17:52A good way to find your threshold is by starting out with some high-intensity workouts for
17:56short periods of time and seeing how your body feels.
17:59It's also important to implement some cardio, even if it's just a short jog or speed walking.
18:03You never want to go from doing no exercise to lifting hundreds of pounds or trying to
18:07run a marathon because your body won't be able to take it.
18:10Listen to your body and do what it's telling you.
18:12If you work out and the next day you don't feel any soreness at all, you might want to
18:15try pushing yourself a little harder.
18:17Conversely, if you work out and can't move the next day because you're in so much pain,
18:21you probably overdid it.
18:23You should get some rest and give your body the time it needs to recover.
18:26Then dial back your workout routine a bit.
18:28Make sure you supplement your workout with healthy foods full of nutrients and vitamins
18:31to help your body repair the damage and growth of your muscles.
18:34Also, remember how important sleep is to the restoration of your body.
18:38When you begin your new workout routine, try to get to bed early and get a good night's
18:42rest, since this is when your body carries out most of its repairs.
18:45And when you wake up sore the next day, just know that it's normal and you should try to
18:49push through it because the more you stretch and use your muscles, the stronger they'll
18:53become.
18:54Now watch, What Happens To Your Body When You Stop Drinking Alcohol?
18:57Or check out, What Happens To Your Body After You Die?