Stay Koko Strong! 1

What Can Happen In 30 Days of Exercise?

When it comes to starting any exercise program, it can be overwhelming to think too far ahead into the future. That’s why it’s wise to take a smaller scale approach to fitness: one day at a time, one week at a time, one month at a time, etc. Before you know it, exercise is a habit that you no longer have to think about – it is your new routine.

For those of you looking to get started on a fitness routine of your own, let’s take a look at what a 30-day program of strength and cardio exercise can do for your body and your mindset.

Can you get stronger and more toned in 30 days?

Absolutely. During the first 30 days of a progressive strength training program, you can expect improved muscle performance, increased strength, better ability to resist fatigue, and you may look and feel more tight and toned. Just 30 minutes, three times a week, is all you need.

Here’s what’s happening to your body:

When you are new to strength training – or coming back after extended time away — the first session can feel tough since your muscles aren’t used to being pushed. Even the lightest amount of weight may overload your muscles, making the workout feel extra challenging. Stick with it, maintaining good form and pace. Soon, your nervous system will become more efficient – known as neural adaptation — and your muscles will adapt to the work.

Within that first month, muscle strength will increase.  Your muscles will increase in size over time, which is called hypertrophy. For women, do not worry — this does NOT mean big and bulky arms for you ladies, it means lean and toned arms. To continue getting positive results, use heavier resistance to overload the same muscle groups. Koko FitClub’s technology does this automatically based on regular strength assessments.

Can you improve cardiovascular capacity in 30 Days?

Yes! Perhaps you have been feeling “winded” walking up a flight of stairs, running for the bus or chasing your kids. Once you begin aerobic exercise — you may notice that same feeling. Your breathing may seem labored and your heart rate may elevate quickly. This is normal. Building your cardiovascular capacity and making your heart and lungs work better for you is the ultimate goal. Cardio training will do that.

Here’s what’s happening to your body:

As you progress and are able to increase the duration and intensity of your cardio workouts, your heart rate will begin to slow down (a good thing!) and recover more quickly after each session. As your heart gets stronger, your blood vessels will become more elastic, which could lead to lower blood pressure. Your body is now able to take in and process oxygen at a faster rate – meaning your aerobic capacity will improve during those first 30 days, leaving you ready for greater challenges. And, you’ll start burning more fat and calories, too!

Brain Training, Too!

Thirty days of exercise can even improve your brain function! Regular exercise improves oxygen flow to the brain. It also helps the body release hormones that assist in brain cell growth. Research has shown that exercise, especially a minimal amount of aerobic exercise, improves mood, will decrease stress and anxiety, and even helps ward off depression. A Taiwanese study published last year in the scientific journal, Lancet, suggests that even just 15 minutes of physical activity a day can even extend life expectancy by three years, compared to people who didn’t exercise.

A leaner body, a strong heart and a better brain. These are just a few of the many changes that you will start to experience within the first 30 days of a strength and cardio exercise program. 

Check out and ask about a 30-day trial membership.