Long-term effects of exercise
Effects on muscles and bones
Long-term (training) effects build up over weeks and months of regular training, and last as long as the training continues.
- increases with weight-bearing exercise, such as running or netball, so bones are stronger and less likely to break.
- muscles get bigger, so increases. A weightlifter's muscles grow with training.
- and improve, so muscles can work for longer before tiring. A rower can hold a strong pace for more of the race.
Key terms
Effects on the heart and lungs
- the heart becomes bigger and stronger.
- So increases and falls: the heart pumps more blood per beat, so it needs fewer beats.
- during hard exercise can rise higher, so more oxygen reaches the muscles.
- gets faster: heart rate returns to resting sooner.
- increases: more oxygen can be taken in and used.
- The respiratory muscles (diaphragm and intercostals) get stronger, so and during exercise can increase.
- more capillaries grow around the muscles and alveoli, so more oxygen can pass into them.
Key terms
Short-term and long-term effects compared
| Short-term (during exercise) | Long-term (after months of training) | |
|---|---|---|
| Rises | Resting heart rate falls | |
| Rises | Resting stroke volume rises | |
| The heart | Beats faster and harder | Gets bigger and stronger |
| Breathing | Breathing rate and tidal volume rise | Respiratory muscles get stronger |
| Muscles | Get warmer; lactic acid may build up | Get bigger, stronger and slower to tire |
| Blood vessels | Blood is redistributed to the muscles | More capillaries grow |
Common mistake
Don't say training makes the resting heart rate rise. It falls, because each beat pumps more blood.