If you start practicing a sport regularly or if you begin a regular training program where the intensity and the duration are appropriate, you will note the first physical benefits between the fourth and the twelfth week.

After three months, you will be able to note that your body is adapting to the physical effort of your sport. According to the activity you are practicing, you will be able to observe diverse improvements which will vary from a weight loss to a more energic heart. You may also note a better suppleness of the body or an increase of muscular strength. We must understand well that, for every physical activity, there are particular qualities and abilities which are implied. For example, long distance running requires more from the heart and the legs rather than from the shoulders. Therefore, you must foresee a characteristic improvement in relation with the sport you practice.

These improvements will not occur in a day, but over a long period of time. Indeed, a continued effort is the best strategy for having durable benefits. Especially one shouldn't believe that physical benefits are spontaneous.

If you interrupt your sportive practice, all improvements will eventually blur away with time. Count yourself warned, you have to be patient and disciplined to see the physical benefits of an active life.

The plateau
Everybody reaches a point where it seems that, in spite of the given effort, the improvement is not as significative as at the start. This is normal. Still, if you continue to be active, you will note once again beneficial effects, but it may take a longer time. You must persist.

To ameliorate your form and your global health, you may work others facets of your body which are weaker by practicing new physical activities. There will always be some improvements if you exercise. Be active and enjoy yourself.