That missed training session has turned into a multiple week break, ready to find out what your body has to say?
“Detraining” – just as a great training program builds you up, falling out of your workout routine can have negative effects on your body. Not too mention deny you the fitness goals you set for yourself.
Lucky for us, ‘detraining” is a fully reversible condition as long as you get yourself back to your training routine.
So what actually happens to your body when you trade regular sweat sessions for the couch, and Netflix binge?
Let’s take a look!
What Happens When You Stop Working Out?
1. Your Blood Pressure Soars
An elevated blood pressure is an almost instant effect of de-training. On the days you spend out of the gym, your blood pressure will be higher. “Your blood vessels adapt to the slower flow of a sedentary lifestyle after just two weeks, which clicks your readings up another couple of notches, according to a recent study in the journal PLoS. Within a month, stiffening arteries and veins send your BP back to where it would be if you’d never even left the couch, says study author Linda Pescatello, PhD, of the University of Connecticut.”
How Do I Reverse It: Start sweating again! Once you get back to your regular sweat sessions, your blood pressure will drop a bit day by day, and your blood vessels will increase efficiency within your first week back. According to Dr. Pescatello, after a month or two, the heart-pumping workouts will allow for vaculature flexibility resulting in “lasting pressure-lowering effects.”
2. Your Blood Sugar Spikes
Normally, you see an increase in your blood glucose after you eat, then as your muscles and other tissues process the sugar they need for energy the levels begin to drop. After only 5 days of skip the gym excuses, your post-meal blood sugar levels will remain in the elevated state. As these levels increase with sedentary behavior, you increase your risk of heart disease and diabetes.
How Do I Reverse It: Studies have shown that just one week of regular exercises will have a HUGE effect on decreasing post-meal blood sugar.
3. You Get Winded Fast
Climbing those stairs getting a little tougher? Two weeks of less of missed training sessions will have you gasping for breath as your working muscles fight for oxygen. According to exercise physiologist Stacy Sims, PhD, your VO2 max (how much oxygen your working muscles can use) decreases by as much as 20% within those first two weeks of de-training. (Read more about why this occurs HERE)
How Do I Reverse It: The Bad News – rebuilding will take longer than the 2 weeks it took to lose those original gains, but the great news is that it is possible! It’s never too late to restart your training habits and get back in shape. Nothing GREAT comes easy, you just have to set up your plan.
4. Your Muscles Wither
Your endurance will be the first to go as your activity levels decrease, and second will be your strength with your quads and biceps being the first to go 😉 After two weeks of rest, studies have found dramatic reduction in muscle mass often leading to an inability to ‘sustain high intensity efforts.’
How Do I Reverse It: Again, the rebuilding process is going to be longer than the 2 weeks it took you to lose muscle mass, but you are better off than those who have never touched a weight before. Read more…
5. You Plump Up
You guessed it! Within 1 week your muscles will begin lose their ability to burn fat, and your metabolism will slow due to inactivity.
How do I Reverse It: Ready to reduce the plumpness? It may require at least double the duration of time you took off from training to regain that same lean level you started with. Don’t let the duration of time discourage you, just add one workout a week to start. The health benefits will start adding up as you get back into the swing of things and you will be back to your sexy self in no time!
How Do I Reverse It: Combat stress, depression and anxiety by using regular exercise as an instant mood booster! Some studies have even shown that exercise helps with your memory!
Get up and get moving, your “Improved Quality of Life” is waiting for you at your next training session!
SOURCE: MSN|Health & Fitness – 6 Things That Will Happen When You Stop Working Out (Read FULL Article)