Physiological and Psychological Adaptations to Exercise

Adaptations Produced by Exercise

Adaptations, or supercompensations, represent the changes occurring within the systems of the human body.

Physiological Level

Effects of Resistance Training

• Increase in size and capacity of the heart.
• Increased circulation levels.
• Increase in red blood cells and hemoglobin.
• Increase in the amount of myoglobin in muscle.
• Promotes venous return.
• Increase in the number of mitochondria in muscle.

All these factors increase the capacity for oxygen transport and delivery to the muscles, allowing the individual to fatigue less and recover faster.

• Decrease in heart rate (HR) at baseline, resting HR, and HR during effort.
• Increase in inspiratory and expiratory muscle strength.
• Pulmonary alveoli stretch more, increasing the surrounding capillary network.
• Increased oxygen uptake in the lungs.
• Regulation of cholesterol levels in the blood.
• Reduction of subcutaneous fat clusters, which aids in ideal weight control and prevents obesity.
• Adjustment of blood fat levels, preventing atherosclerosis.

Effects of Strength Training

• Activation and development of dormant muscle fibers.
• Muscle hypertrophy (increased volume).
• Increased muscle tone.
• Increased energy reserves in muscle fibers.
• Increased muscle strength.
• Improved postural control.

Effects of Speed and Agility Training

• Nerve impulses are created and transmitted more rapidly.
• Increase in energy reserves for short, quick efforts.
• Improved nervous system performance.

Effects of Flexibility Training

• Ligaments, joint capsules, and tendons become more extensible.
• Muscle fibers increase their ability to stretch.
• Increased joint mobility.
• Improved posture, avoiding muscular shortening and tension.

Psychological Level

The mechanisms produced in the brain are not entirely clear, though research focuses on the role of endorphins and monoamines.

• Improved intellectual functions.
• Reduced anxiety and depression.
• Elimination of mental and nervous stress.
• Improved mood and sense of well-being.
• Channeling of aggression.