Training Adaptations by Cerys Edwards

Reduced Chance of Fractures or Breaks

cedwards236 — 2025-01-15 10:23:53 UTC

Weight bearing exercises such as running or weightlifting can help increase bone density and this reduces the risk that bones will break or fracture when under pressure.

https://orthoinfo.aaos.org/en/staying-healthy/exercise-and-bone-health

Strengthened Tendons & Ligaments

cedwards236 — 2025-01-15 10:28:13 UTC

Resistance and plyometric training can increase the strength of tendons & ligaments which connect bones together and bones to muscles, which needs to be done progressively to increase the potential resistance these can deal with.

https://www.trainingpeaks.com/blog/how-to-strengthen-tendons-ligaments/

Increased Bone Density

cedwards236 — 2025-01-15 10:31:42 UTC

Endurance, strength and weight bearing exercises increases bone density by stimulating bone cells to create more bone tissue which increases the density and also the strength of bones which can be further supported with nutrition and supplements.

https://www.nsca.com/education/articles/kinetic-select/resistance-training-adaptations-skeletal-changes

Reduced Risk of Osteoporosis & Arthritis

cedwards236 — 2025-01-15 10:36:49 UTC

Exercising regularly reduces the rate of bone loss and conserves bone tissue, lowering the risk of fractures, and it also helps reduce the risk of falling. It is also linked to strengthening bones & muscles around joints, as well as maintaining joint mobility and flexibility, which can help prevent joint injury and pain.

https://www.hopkinsarthritis.org/patient-corner/disease-management/role-of-exercise-in-arthritis-management

Increased Bone Strength

cedwards236 — 2025-01-15 10:39:08 UTC

Resistance & weight bearing exercises continues can help to keep your bones strong. This makes them less likely to break. Also can increase sports performance as you are able to move heavier weights more effectively or increase strength/power behind movements.

https://theros.org.uk/information-and-support/bone-health/exercise-for-bones/

Muscular Hypertrophy

cedwards236 — 2025-01-15 10:43:25 UTC

Strength, plyometric and resistance training can cause hypertrophy, which is where micro-tears in the muscle fibres are caused by exercise and when these are repaired this causes them to become large to withstand greater resistance and stress.

https://www.bbc.co.uk/bitesize/guides/z8stfrd/revision/5

Improved Posture

cedwards236 — 2025-01-15 10:46:41 UTC

Exercise can help correct and improve posture through strengthening and stretching muscles in the back, shoulders, chest, legs, core and hips, which helps reduce slouching and improve balance, and has been found to improve spinal alignment. https://integrehab.com/blog/sports-performance/posture-exercise

Reduced Risk of Muscular Injuries

cedwards236 — 2025-01-15 10:49:11 UTC

Exercises that develop and engage skeletal muscles are also linked to prevent injuries as well, this is because exercise strengthens muscles which reduces the risks of strains, sprains and tears, but also to correct any imbalances which further prevents over-exertion and overuse injuries in skeletal muscles.

https://se-ortho.com/strength-training-reduce-sports-injuries/

Reducing Fatigue

cedwards236 — 2025-01-15 10:51:12 UTC

Exercise can reduce fatigue as it increases oxygen and nutrient delivery to working muscles, improves muscular endurance and releases endorphins, therefore decreasing overall fatigue and increasing cognitive function.

https://www.vailhealth.org/news/how-exercise-can-help-combat-fatigue

Increase Flexibility

cedwards236 — 2025-01-15 10:53:19 UTC

Exercise increases flexibility by increasing blood circulation to muscles and joints to support them moving through a greater range of motion. This helps muscles work more effectively and reduces the risk of injury.

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931

Reduce Resting Heart Rate

cedwards236 — 2025-01-15 11:10:26 UTC

Regular exercise helps strengthen the heart muscles, which could contribute to a lower resting heart rate which is best measured when you’re sitting or lying down, and you’re in a calm state.

https://www.healthline.com/health/athlete-heart-rate

Cardiac Hypertrophy

cedwards236 — 2025-01-15 11:12:13 UTC

Cardiac hypertrophy is where the ventricle wall gets larger or thickens as a result of exercise, typically cardiovascular or endurance exercise as this gets the heart working harder and for longer periods of time.

https://www.bbc.co.uk/bitesize/guides/z367tyc/revision/2

Increase Stroke Volume

cedwards236 — 2025-01-15 11:12:52 UTC

During exercise, your heart typically beats faster so that more blood gets out to your body. Your heart can also increase its stroke volume by pumping more forcefully or increasing the amount of blood that fills the left ventricle before it pumps.

https://myhealth.alberta.ca/health/pages/conditions.aspx?Hwid=tx4080abc

Increased Cardiac Output

cedwards236 — 2025-01-15 11:17:06 UTC

Cardiac output increases during exercise when your heart beats faster and pumps more blood out of the heart. During exercise, your cardiac output can increase to as much as 30 litres per minute, compared to about 5 litres per minute at rest.

https://myhealth.alberta.ca/Health/pages/conditions.aspx?hwid=tx4080abc

Reduced Blood Pressure

cedwards236 — 2025-01-15 11:19:35 UTC

Being active lowers your blood pressure by reducing blood vessel stiffness so blood can flow more easily which keeps your heart and blood vessels in good shape, lowering your risk of heart disease and stroke.

https://www.bloodpressureuk.org/your-blood-pressure/how-to-lower-your-blood-pressure/healthy-living/exercise-physical-activity

Reduced Breathing Rate

cedwards236 — 2025-01-15 11:20:53 UTC

Exercise reduces resting breathing rate by strengthening the muscles used for breathing, which means they need less oxygen to function. This improves your body's ability to use oxygen, and makes it easier to breathe.

https://www.asthmaandlung.org.uk/living-with/keeping-active/physical-activity

Increased Lung Capacity

cedwards236 — 2025-01-15 11:21:59 UTC

Exercise improves lung capacity by strengthening the muscles around your lungs, increasing the number of capillaries in your lungs, and improving your body's ability to use oxygen.

https://www.lung.org/lung-health-diseases/wellness/exercise-and-lung-health

Stronger Respiratory Muscles

cedwards236 — 2025-01-15 11:24:22 UTC

Exercise, specifically cardiovascular, endurance and strength training will make the muscles around the lungs i.e. diaphragm and intercostal muscles stronger as they become adapted to training at higher intensities for more sustained periods.

https://www.physio-pedia.com/Respiratory_Muscle_Training

More Efficient Oxygen Exchange

cedwards236 — 2025-01-15 11:26:20 UTC

As your physical fitness improves through cardiovascular and endurance training, your body becomes more efficient at getting oxygen into the bloodstream and transporting it to the working muscles.

https://www.lung.org/lung-health-diseases/wellness/exercise-and-lung-health

Improved Aerobic Endurance

cedwards236 — 2025-01-15 11:28:12 UTC

During aerobic exercise, your heart and lungs work together pumps oxygenated blood to working muscles to help them burn fat and carbohydrate for fuel, which in turn enables you to perform for extended periods.

https://www.scienceinsport.com/sports-nutrition/aerobic-endurance-explained