It happens to all of us. Skipping Gym or taking small breaks on our exercising journey, whether caused by work demands or just psychological breakdown, it occurred to all of us. Although it might feel good having that break on such an intensive and exhaustive exercise, every once in a while, it is crucial to understand precisely what that “temporary stop” can do to our body.
For some sports can be a refugee from all the daily concerns, others are just keeping and seeking for the best shape and best physical condition they can have. Regardless of your goal of working out, sooner or later you’ll fight this struggle. But, what exactly happens to our body when we stop working out?
A 2-day stop: You’ve been shaping your body according to your beauty standards. Or, you’ve been working out because it is good for your wellness and wellbeing. Regardless of the goal, you’re trying to achieve, and exercising is the way to get it.
When you work out on a daily basis, your body starts to feel something different: it starts its deconditioning process.
Standing in a working out plan, we all know how important it is to let our body rest between intensive working outs. Therefore exercising every other day is the healthiest exercising schedule for effective and long-term results. Especially if weightlifting is a part of your routine. Why? Because every time your muscles are boosted, small tears are formed. As a result and solution, you need to let muscles heal before stimulate them again. That’s also why some athletes and weightlifting enthusiasts also exercise different muscles every day. Not only to give those muscles the deserved rest but also because they know it is more effective. However, stopping working out for two days is the max recommended period to let your body rest from previous muscle boost.
If you are a regular exerciser, psychologically speaking, a two day stop won’t hurt your strong beliefs and willing to build and continue to develop your best shape. On the other hand, for a brand-new exerciser, it is imperative to not stop the working out routine to not turn the 2-day stop into 2-months stop. Therefore, regardless of the reason that is pushing you to slow down on your gym visits, make sure you continue to exercise yourself by taking a walk or running.
Dropping out exercise:
The deconditioning process, or, if you prefer, the “detraining” process begins with a harmful and punctual skip out from your daily intensive work out strategy. However, the most “fitness” you are, more time your body needs to lose the muscles and the shape you so hardly achieved. Therefore, it will take a while for your body to start showing signs of lack of exercise. However, your body will, undeniably, decline in physical fitness.
When you work out, there are several benefits due to your physical condition that will increase over time: resistance, strength, blood pressure, aerobic capacity, fat mass and, (this is important) your psychological strength. When you stop exercising yourself, you’ll start to feel some differences regarding:
Muscle loss: In simple words, as soon as you stop working out, your muscles begin to shrink. As they don’t need to use and store energy, they save less glycogen promoting atrophy and muscle fibers decrease. Also, regarding bone density and flexibility, your body shows some signs of lack of strength in your bones and uptight muscle structure.
Endurance: If you think muscle loss is the faster consequence of stopping working out, you’re wrong. Even quicker is the reduction of aerobic and endurance fitness. According to Scott Weiss, a New York-based exercise physiologist and trainer told Cassie Shortsleeve at Men’s Fitness, as you stop working out your blood pressure decreases by increasing your cardiac output caused by the previous consequence. Therefore, also our VO2 (the amount of oxygen used by our body) level decreases by 1%, and the amount of oxygen sent to our muscles is reduced.
The brain: The amount of oxygen received by our brain when working out it’s higher than when we don’t stimulate our body. Therefore, when we stop exercising, our mind feels the lack of oxygen which causes memory and emotion issues. It can affect the health of brain cells, and also the growth of new blood vessels in the brain.
In order to fight hypoxia and hypoxemia ( low oxygen in your tissues and low oxygen in your blood), exercising is the main natural “solution” doctors and health experts use to prescribe.
Sleep: Exercising is the best way to have the perfect night sleeping habits. As we know, babies, for example, have to spend their energy in order to sleep better. With adults, this formula does not need any alterations. With exercising and the right amount of energy consumed, your body can rest during the night entirely. Therefore, when you stop your daily basis working out routine, your body feels “awake” at night.
“A lack of exercise will lead to higher levels of energy in the body and reduce the need for deep sleep, which could lead to restless or insufficient sleep,” Pete McCall, an expert exercise physiologist at the American Council on Exercise, told Cassie Shortsleeve at Men’s Fitness.
Mood: Lack of sleep can (and will) affect your mood. Exercising, as it stimulates the production and releases of endorphins, serotonin and dopamine, will also have a negative role in your daily spirit. You know that feeling of relief after that intensive exercise? Endorphins cause it.
Regular exercise can reduce stress, feelings of depression and improve sleep. Also, exercising can lift your mood. As soon as you stop working out, these exercising benefits can have the contrary results.
Working out is not the only synonym of having the perfect body and the right body measures. Instead, and that’s what we promote, it can help you through your daily basis activities, hard times and challenges so often caused by external reasons. Having the control of your own reactions rather than waiting for the exterior world adapt to your needs, can help you feel more relaxed and open to several changes and challenges.
Promoting a healthy lifestyle, based on exercising proper diet, health habits and a controlled and internal overcome environment can lead you to a better version of yourself.