Answer to Question 1
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Answer to Question 2
One can expect a number of benefits as a result of a single exercise session. Some of these benefits last up to 72 hours following the workout.
Exercise: increases heart rate, stroke volume, cardiac output, pulmonary ventilation, and oxygen uptake
begins to strengthen the heart, lungs, and muscles
enhances metabolic rate or energy production (burning calories for fuel) during exercise and recovery. For every 100 calories you burn during exercise you can expect to burn another 15 during recovery
uses blood glucose and muscle glycogen
improves insulin sensitivity (decreasing type 2 diabetes risk)
immediately enhances the body's ability to burn fat
lowers blood lipids
improves joint flexibility
reduces low-grade (hidden) inflammation
increases endorphins (hormones), naturally occurring opioids that are responsible for exercise induced euphoria
increases fat storage in muscle, which can then be burned for energy
improves endothelial function (Endothelial cells line the entire vascular system, providing a barrier between the vessel lumen and surrounding tissue. Endothelial dysfunction contributes to several disease processes, including tissue inflammation and subsequent atherosclerosis)
enhances mood and self-worth
provides a sense of achievement and satisfaction
decreases blood pressure the first few hours following exercise
decreases arthritic pain
leads to muscle relaxation
decreases stress
improves brain function
promotes better sleep (unless exercise is performed too close to bedtime)
improves digestion
boosts energy levels
improves resistance to infections
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