![]() ![]() The brain’s release of feel-good hormones – such as endorphins – while training is believed to be partly responsible for this shift in mindset, Robergs says. "It’s not about how far you can run or swim or how high you can jump, it’s about how you’re feeling." After a weekĪt the end of the first week, Robergs says you should ideally be not too sore, not injured, but feeling as though you’re more energetic and needing to do more. "Your body wants to repair overnight, that’s when all the adaptation occurs, all the repair to the muscles and improvements to fluid distribution and all the important added protein synthesis to build more muscle fibres," says Robergs, adding that poor sleep can compromise your ability to adapt to your training. " the hormonal response to exercise and the energies you expend reset the brain and sense of hunger." "Most people think that if you exercise and expend calories, you’ll get really hungry, but if you’re hungry before working out, you’ll find that goes," he says. Robergs says another immediate effect you can expect after exercising is reduced appetite. That’s because lengthening and contracting your muscles can cause microscopic damage, resulting in delayed onset muscle soreness, also known as "DOMS".īut it serves a purpose, Robergs says: "It’s an unfortunate part of the muscle’s response but it does improve the muscle structure and function." Where the pain is will depend on your workout, but it’s possible that stairs won’t be your friend for three or four days. The main thing you’ll notice is aching muscles when you wake up the next day. To prevent yourself from giving up, Robergs recommends having a strategy you can put in place: it could be planning to train with friends or to switch to a new gym. ![]()
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