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Some people start training enthusiastically to lose weight, work really hard to train and adhere to all the common advice, then the numbers on the scale surprise them with the unexpected result of increasing their weight over their phase. pre-workout.
On why exercise increases weight and whether there is a biological explanation, a physical activity expert told Live Science the answer is many-sided. Any weight gain after exercise is likely to be a combination of several factors, but most importantly, it does not mean that a person should give up exercise.
Some people don’t realize that exercise is a good thing even if it causes weight gain, said Corinne Cayode, professor of physical activity and digital health at the University of Sydney in Australia.
Quantity and quality of meals
“While exercise plays a role in weight control, the other side of the coin is eating,” Cayode added, noting that if a person notices that their weight is increasing, it helps to review the amount and the quality of the food they eat, and they can then find an explanation for the secret of their weight gain. Extra after exercise.
muscle rupture
But assuming a person’s diet hasn’t changed, there are still other biological quirks that could explain the weight gain. If he’s not used to exercising well and then moves on, he may end up overworking his muscles. In other words, the muscle fibers experience micro-tears, but this is not a cause for concern because when this happens, the body sends food to the muscles to help repair the damage.
Water retention
According to Cleveland State University Hospitals, Ohio, fibrosis and micro-tears cause muscle pain the next day, but over time they lead to muscle growth, but these micro-tears can lead to an inflammatory process in the body. . Professor Cayode described it as “swelling”, which in turn can lead to additional water retention in the body. Another explanation for post-exercise weight gain is excess water in the body, according to the Cleveland Clinic.
Professor Cayode explained: “This [احتباس الماء في الجسم] This doesn’t actually mean a significant increase in overall weight, as not all fluids come from water retention. Some of them come from elsewhere in the body, like plasma in the blood.
muscular mass
Aerobic exercise, especially lifting weights or training with heavy weights, can also help in the growth of muscle mass. “If someone is doing strengthening exercises, they may notice an increase in their muscles. But it requires very serious training, and it doesn’t happen in a few weeks, it takes months for muscles to build. And get to the point where a change can be noticed on the scale, which can be up to a year or more.
Increased blood volume
Possible explanations for the increase in body weight after exercise include the amount of blood in the body, according to Professor Cayode: “During aerobic exercise, at some point there may be an increase in blood volume. , which is capacity, which is aerobic capacity is a measure of the maximum amount of oxygen that the body can consume during exercise. Muscles need the oxygen supplied by the blood, so the more oxygen a person can consume, the better their endurance.
Persistence and perseverance
Professor Caywood advised that a person should not give up exercise quickly or as soon as they notice an increase in weight, as continuing and continuing to exercise will eventually help burn calories, thereby boosting loss. of weight, and the extra kilograms are not the only measures to improve physical performance and increase the ability to burn calories.
The true measure of success
Professor Cayode concluded his advice by stating: “Some people may increase their body weight a bit after starting to exercise due to increased muscle weight, increased total blood volume, increased body weight, and increased body weight. temporary water, etc., but that doesn’t mean they didn’t. succeed ”in improving their health, explaining that“ all these [التغيرات] Positive in helping to build healthy muscles and make them function better in terms of metabolism. “
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