What happens to your body if you stop working out?

Of course, rest from constant physical exertion is good for our body. However, it should not be delayed for a long period of time. A long absence of exercise will not be beneficial. When we stop exercising regularly for whatever reason, our muscles, strength and endurance are affected to a greater extent. If the muscles’ potential is not utilized sufficiently, the body does not expend calories to maintain them. Muscle mass is not lost immediately. However, changes occur from the first few days.

The first week without exercise

Physical condition deteriorates. Stamina drops by 5%. It becomes more difficult for the body to produce energy because it is deprived of a significant amount of oxygen. If you used to run 5 km in 20 minutes, now you need a minute more. Strength and muscle mass do not change.

In beginners in sports, the loss of strength begins after a three-week break. For example, if a person trains for only 6 weeks, their single-rep max after 3 weeks of rest remains the same.

Three weeks without training

Endurance decreases by 10%. Muscle cells become smaller while fat cells become larger. When you do return to training, you will be able to do only 3 lifts instead of the usual 4 lifts with great effort. Well-trained athletes should not be afraid of short breaks. Moreover, such rest can benefit the body. During two weeks of inactivity, the level of growth hormone and testosterone increases, which creates good conditions for future muscle development.

A month without exercise

You lose 15% of your endurance. The body starts synthesizing fat instead of muscle tissue. After all, it can be accumulated without training. The nervous system suffers. If you used to get rid of stress through training, now you feel irritability, irritability, apathy or signs of depression more often. In this state, a 5km run would take you 3 minutes longer than usual.

Two months without exercise

Your endurance is reduced by 30%. You’ll feel you’ve lost a lot of strength when you return to the gym again and can’t do your usual exercises. Jogging now becomes a serious obstacle: there is slight puffiness and severe fatigue.

The consequence of not exercising: a flabby body, high blood pressure and cholesterol levels, cardiovascular disease, obesity, depression and low self-esteem.

It’s important to remember: your body produces muscle memory. It allows you to build up previous results in the shortest possible time for anyone who has interrupted training and decides to resume it. Keep in mind, however, that the longer the break, the more difficult it is for your body. Do not delay a break from regular exercise for a long time.