What most will do is exercise to build up their strength and immunity, as what any type of bodily movement does, is it will make the body and mind stronger. But know what happens to your body, the exact moment that you stop the exercising. The progress that you’ve made, the positive effects of building a healthy body, suddenly comes to a halt.
What needs to be understood, is the phenomenon that occurs immediately once you stop exercising, and its consequences in the physiology of the body, as it begins to deteriorate. What’s known is that this condition is also completely reversible, this by simply just resuming the exercising.
Know the immediate effects that your body experiences, this right after you trade in your workouts, and then surrender to eating something or becoming a couch potato. Know how long it takes to rejuvenate your body back to its original state of fitness.
1. – A Spike In Blood Sugar
Your blood glucose level rises immediately after you eat something, and then will drop once your muscles and your tissues absorbs the sugar that it converts to energy.
If you stop exercising for a few days, this post meal blood sugar will remain in the body and will not burn off. If you continue to remain sedentary, these high glucose levels increases the risk of heart disease and diabetes.
To reverse this, what you need is to do 7 continuous days of regulated exercise, which will return the post meal blood sugar back to its normal state, even for those who has Type 2 diabetes.
2. – Your Blood Pressure Elevates
It’s known that blood pressure will elevate, on those days that you don’t exercise. Your blood vessels will begin to constrict after just after a few days, which elevates your blood pressure readings.
Within a couple of weeks of non activity, the arteries and veins will stiffen, skyrocketing your blood pressure to the point as if you’ve never exercised a day in your life.
To reverse this, just start exercising again. Your blood pressure will initially drop just minimally the first day, then the blood vessels will begin to open up, and then function more efficiently within a week.
The stress that your heart experiences when working out, forces your vasculature to become more flexible, resulting in long term healthier effects.
3. – You’ll Get Tired Quicker
You’ll start to gasp for air by just taking a flight of stairs, within 14 days of not working out. Your VO2 measurement, which assesses the amount of oxygen that your working muscles uses, can decrease as much as 20% percent.
After a month of inactivity, the fitness gains that you’ve made will begin to reverse, as you’ll lose mitochondria, which is the process within the muscle cells, that converts oxygen into energy.
So what you need is to rebuild the mitochondria back, which will take longer than it took to lose it. The reason being that even those who are extremely active, only exercises for just a portion of the day, which is the mitochondria rebuilding period.
For anyone who’s completely stationary and refuses to exercise, they’re not able to rebuild mitochondria since they’re completely immobile. So some type of physical activity is needed daily, even just 30 minutes per day.
The good news is, that you can start an exercise program at any time. It’s never too late to adopt the habit of consciously getting the body healthy and stronger.
4. – Your Muscles Will Weaken
The strength in your muscles, will last longer than your endurance once you stop working out. Your biceps and quads will immediately begin to shrink, the moment that you leave the weight room.
There’s a significant decline in muscle mass within 2 weeks of inactivity. Most muscle fibers will convert from fast twitching to fast fatiguing. What this hampers, is your ability to sustain high intensity activity.
What you need are longer periods of time to rebuild the muscle mass back, than losing it, but less time than someone who’s never picked up a weight in their life.
As for the fast twitch fibers, it takes around 3 months of continuous strength training sessions, to increase the total volume of these fibers by just 25% percent.
5. – You Immediately Start Gaining Fat
Within a week of non-exercising, your muscles will lose their fat-burning ability while your metabolism slows down. A study found that if you stop exercising for 4 weeks, you’ll increase your fat mass by 15% percent.
In another study, this based on athletes who are already fit, or those who were in shape to the point of being “ripped,” also gained similar percentage points of body fat, this after taking 6 weeks off.
If you decide to take just a week of exercising off, and do absolutely nothing, know that it can take double the time, two weeks, to gain back the same amount of lean muscle that was lost.
If you’re able to squeeze in one workout per week, instead of being stationary, then what you’re doing is at least maintaining your muscle and fitness level.
6. – Your Brain Will Slump
If you exercise regularly and stop for just 2 days, you’ll become tired, moody and grumpy. Everyone will begin to avoid you, as you’ll appear miserable and irritable.
Although the testing is limited on humans, it was found under laboratory conditions, that rats who were sedentary for just a week, grew fewer brain cells than those on a spinning wheel, or forced to perform mazes.
What’s known for certain, is that any type of exercise will combat moodiness, as there’s countless proof that it’ll produce an instant boost of the “happy” chemicals in the brain, this for anyone who suffers from these types of disorders.
Any type of active body movement, even moderate, has proven to help older adults keep their hippocampus active, which is the area of the brain that’s associated with improving memory. There’s evidence that the more fit you are, your brain will react quicker, and feel better overall joy.