Immediate, short and long term effects of exercise

• Immediate effects of exercise

  • deeper and faster breathing rate
  • heart rate increases (increase in Stroke volume and cardiac output)
  • Sweat
  • Vasodilation
  • Body temperature increases (increase muscle pliability)
• Short term effects of exercise


  • Nausea
  • Light-headedness
  • fatigue
  • DOMS
• Long term effects of exercise

  • cardiac hypertrophy
  • increase in stamina
  • muscle hypertrophy
  • increase in strength
  • lower resting heat rate
  • change in body shape
• Recovery methods:

  • ice baths
  • cool down
  • massages
  • manipulation of diet
• How do ice baths help the recovery process?

  Taken immediately after the exercise. They help the body flush lactic acid from the working muscles. The cold causes the blood vessels to constrict, forcing lactic acid out. Then, when you get out of the ice bath, your blood vessels dilate and bring oxygenated blood in.
• How do massages help the recovery process?


  Massage increases blood flow to the sore area, speeding up the healing process and reducing pain.
• How does manipulation of diet help the recovery process?


  • Rehydration with water and isotonic drinks is necessary to replace the fluids lost during exercise
  • Replacement of carbohydrates (for glucose)
  • Protein helps to maximise the repair of muscle tissue that may be broken down during training
• How does cooling down help the recovery process?


  • Should include some light exercise and performing some gentle stretching.
  • Gradually reducing the intensity of the exercise helps maintain an elevated breathing rate/heart rate and ensures blood continues to flow quickly to the muscles to avoid blood pooling
  • This replenishes the working muscles with oxygen