Body Goals, we all have one whether we exercise or not. Who doesn’t want a nice body? Working out daily or regularly not only helps you get in shape physically, but you will be healthier mentally too. Exercises encourage your brain to work at maximum capacity as a result of which your nerve cells multiply, the interconnections between them strengthens, and as a result, they are less prone to damage. Do you work out? Today let’s discuss exercising and workouts, and what happens to your body when you stop exercising.
Before we begin, let me tell you a little fact about the exercise and workout:
- Children now spend more than seven hours a day in front of a screen, and only one in three children are physically active every day.
- More than 80% of adults do not meet the guidelines for both aerobic and muscle-strengthening activities. And more than 80% of adolescents do not do enough aerobic physical exercise to meet the guidelines for youth.
- 28.0% of Americans, or 80.2 million people, aged six and older are physically inactive.
- Recent reports project that by 2030, half of all adults in the United States will be obese.
Moving forward, if you exercise and workout on a regular basis, you already know the advantages, and maybe you do feel the changes in you too. But if you do not work out, please do it. It’s not that you will be a bodybuilder or an athlete by those workouts. I have seen so many people who gave up their exercises and workouts because they don’t look at the changes in their body soon. “Patience is the key.” Let me tell you something about how exercises and workouts can change your life.
Exercise Can Change Your Life
You, Will, Get a Better Sleep Experience
Do you always toss and turn for a while not getting a night of good sleep? Well, say goodbye to them as waking up early for exercises makes you ready for bed at the end of the day. The tiredness you get from the workouts makes you sleep in no time, as a matter of fact, you would want to have a long sleep and experience more restful sleep.
A Happy Start of the Day
Starting the day with some exercise surely does boosts your mood and makes you more active. Also, workouts do releases endorphins in the body, which makes you happier. Yeah, that’s right, all you’ve got to do is experience it yourself.
Build a Better Muscle
We all know that exercise leads our body to get a good shape, with better muscles. The hormone in your body ‘testosterone’ is at its peak in the morning. Testosterone increases protein synthesis and increases muscle mass and strength. Working out in the morning hours helps you see better gains in your body.
A Healthy Life
As you start to workout, you set your goals for your body. To reach those goals, you make healthy routines and better choices for the food you eat. You are more likely to maintain your diet and eat healthily. Exercise helps to keep your heart in good condition; all activities help strengthen your heart muscles. Don’t you want a healthy life? That’s why you need to exercise.
Be More Productive
A day starting with you being happy increases confidence because you feel better. With the right amount of sleep, you are surely going to be active all day. And you are healthier than ever, how’s that for a deal?
Are you in the habit of skipping workouts often? Are you wondering what happens if you stopped working out? What happens if you stopped working out for a month? Or even longer? Let me try to clear your doubts.
You might also want to read: 7 Hottest Fitness Trends Of 2018
What Happens to Your Body When You Stop Exercising?
“Detraining” is a term used by experts to denote not exercising for a certain period. It is discontinuing your normal exercise sequence. So what changes will you feel if you detrain yourself?
Change in Blood Vessels
The change begins about after two weeks. After about a month, your blood pressure might reach at the same level as it was when you started to exercise. What happens is the VO2 max level gets down too, VO2 max is the measurement of a maximum amount of oxygen you can utilize during the exercise. So, if you come back to do some training after a short break, say a month, you will find your heart rate getting very high. After just about 12 days, it is said that the VO2 max declines by 7-10%.
High Blood Sugar Level
Typically, when you exercise your body uses the food you eat as the fuel. You hear about maintaining energy balance between diet and exercise, don’t you? Now when you don’t exercise and keep having more and more foods, you’ll reach a point called “spillover.” Yes, the spillover happens to your fat cells where your body will first use the blood sugar to replenish the pleaded glucose in your muscle tissues then liver.
Now when it gets full and nowhere to go, it will go to the fat cells. Just after about a week of not exercising, the mitochondrial activity in your muscle cells slows down which makes your metabolism slower. You are burning fewer calories. This will lead you to lose muscle mass and gain more body fat. A study shows that five weeks of break from exercise boosted college swimmers fat mass by 12%. You lose the muscle mass in your body, and the effects on your insulin levels will make you store fat.
When you don’t exercise, you won’t be getting that boost in mood from endorphins anymore. Anxiety and stress both increase when you stop exercising. This can even lead to depression, trouble getting to sleep and waking. Your body slowly forgets how to handle the stress. You won’t feel the same activeness over the day as you were during you worked out. When you start to notice those physical changes in you, and you don’t get those endorphins as you used to, you feel more insecure. You become less motivated to get back into the routines you follow. You need exercises regularly to maintain a healthy positive mental state.
Loss of Strength
When you stop to work out, you will feel that your body strength dropped dramatically. Just after 3-4 weeks of inactivity, you will notice your strength slipping. You might lose a lot of mobility and flexibility just after a week of skipping exercise. Regular exercise keeps your body ready for everyday routine, and your muscles warmed up. Skipping the workout makes you lose a lot of your strength and flexibility.
Increased Risk of Diseases
Taking too much time off from regular exercise will result in a condition where you are not building enough muscle. Your body will get more prone to diseases. Not burning enough, and gaining more fats can result in obesity and getting diseases like diabetes. Also, skipping workouts changes the foods you chose too. Less healthy foods, different diets means you are less healthier too. You are at risk of diseases like diabetes, heart diseases and mental conditions like depression also.
You know that you will lose a lot of muscles. But here is a secret. If you had done workouts for some time before and gained those muscles, it will be easier for you to achieve them again after the break compared to someone who is working out for the first time.
Now you might be wondering if you need to rest, how long should you let your body rest between workouts? Well, this depends upon some factors such as age, fitness levels, activity types and goals.
When Should You Skip a Workout???
It is generally not recommended to skip exercises or workouts unless you need to. You can skip workouts when,
If you are having some problems or your body is showing symptoms like coughing or chest congestion, fatigue, vomiting or stomach cramps, it is better for you to stay off the workout. You can skip workouts unless you are fine again. However, if you have a slight cold or you are not overly tired, a quick workout is good.
If some area of your body is injured, you would want to consider avoiding exercising until the injured area is fine. Even if you can workout still having an injury, you need to work out such that the exercise doesn’t affect the injured area. Also, avoid activities that may lead you to injuries or cause you pain. You need to have a safe exercise plan.
Sleep is essential to your health like exercises too. If you get less amount of sleep at some nights, it is better for you to sleep rather than get up and workout. If you feel you are too exhausted, get enough sleep. You need to feel energized when you wake up.
If You Overdid It
You might experience muscle soreness in your body. The pain happens by inflammation stemming from microscopic tears in your muscle fibers. It’s normal, and it doesn’t signal you that you need to skip a workout. But if you overdid your workout and you have become sore painfully, you want those muscles to recover fully before you exercise. You need to skip a workout for some days.
You’re Having a Marathon Day
“Marathon day” are actually the days when your schedules are very tight when you are busy. Workout in such busy days is very hard to do as you got a lot to do in your schedule. It’s okay to skip a workout when you get too much busy. But you must keep exercise as a priority and try not to avoid as much as possible.
So now you know enough knowledge about exercises, you might want to start to work out if you don’t, keep in mind that you should not skip exercises, but keep some gap between your sessions. If you start to exercise after a long break, you will surely notice a very high difference between the last time you worked out and now.
Have you got any queries? I will be glad to answer them.