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What you will get from your first workouts You will definitely get a good feeling and a dose of pleasure hormones from your first workouts, and this is also an excellent result. Everything else will take time. How much? There is no clear answer. We are all individuals, we have different genetic codes, morphology, levels of physical fitness. Changes in our body also occur at different speeds, so the results of training are different. But if we take the "average temperature in the hospital", then the following picture emerges. Nutrition before and after physical activity is very important for results. A balanced diet helps to enhance the effects of training. Our muscles do a lot of work, which is why the body's energy costs increase and, if you undereat, starve, damage will be done to the body in the form of a long recovery, slow muscle growth, nutrient deficiency, breakdowns and overeating. Before exercise: eat 1.5-2 hours before training. Complex carbohydrates + protein (simple carbohydrates can also be suitable before cardio training) for energy are suitable. After training: it is important to recover, eat within 40-60 minutes (the body absorbs useful components several times faster during this time). Be sure to add lean protein and slow carbohydrates (vegetables are good for this role). You have 2-3 weeks of training under your belt There are almost no changes, it's time to give up. This is exactly what many insufficiently motivated people do and are cruelly mistaken. Changes are already happening in the body. There are results of training, we just don't notice them yet. The heart, the main muscle, has become stronger. Now it pumps more blood per beat, and the heart rate at rest decreases. Blood pressure gradually normalizes. This is especially important for those whose blood pressure is higher than normal. Regular training reduces systolic and diastolic pressure by an average of 7 and 6 mm Hg. If these numbers seem insignificant to you, know that a drop in blood pressure by just 5 units reduces the risk of death from stroke by 14%. Slowly but surely, VO2 max – the maximum level of oxygen consumption – begins to grow. This is a marker of physical fitness. Now the muscles began to receive more oxygen, thanks to which they can work longer and with less effort. These are all internal changes, but what about external ones? After all, you really want to admire your reflection in the mirror and say, “the process has started, the first results of fitness classes are here!”

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