What happens to our bodies when we stop exercising regularly? We uncover what's going on within a few weeks ...
Everybody is different. We are fit; differently, we train, and
we all have individual physical strengths and weaknesses. This also means that
everybody reacts differently to inactivity. However, there are a few things
that can be said in general terms that you should know if you are considering
quitting (for whatever reason):
Within two weeks: your stamina decreases
The fitness indicator, which usually changes first when
inactive, is the maximum oxygen uptake (VO2 max), i.e., the full amount of
oxygen that the body can use. Within two weeks of stopping training, this can
decrease by 10%, within four weeks by 15%, and after three months by a full
20%.
VO2 Max has a significant influence on both speed and
high-intensity training. So when your maximum oxygen uptake decreases, your
body can carry less oxygen, your endurance decreases accordingly, and you need
more time to recover from training. The limited amount of oxygen also causes
the muscles to produce lactic acid. Lactic acid accumulates faster and at a lower
intensity, making it more difficult to train at higher power.
Within four weeks: you lose strength
As you stop exercising, you will gradually lose muscle tissue. This process takes place more slowly than the loss of stamina, but at
least after 10 to 28 days. Less muscle tissue leads to reduced muscle strength,
lower speed, and reduced mobility.
Within eight weeks: your body stores fat
Regular training increases muscle strength and improves
coordination, stability, mobility, and endocrine measures such as sugar and fat
values. Metabolism and muscle function are also directly influenced by stopping
training. More precisely, it slows down fat metabolism, which is why the body
is more likely to store fat.
Six to eight weeks after stopping training, most people
notice evident changes in their bodies. This usually manifests itself in weight
gain and wider waist size.
In summary: Sport has innumerable advantages, but these are
not permanent. Many of the hard-earned successes disappear after just two
weeks. However, the actual consequences of stopping training will depend on
your initial fitness level. The fitter you are, the more damaging it will be on
your body if you stop exercising.
So it is significant to stay active even if you are not
exercising as intensely as you were before. When considering stopping, keep the
following in mind:
·
Instead of stopping altogether, reduce your
exercise volume.
·
Gradually reducing your exercise's intensity and
frequency will reduce or even prevent many adverse effects.
·
Switch between sports. For example, if you usually
run but have injured yourself, use the elliptical machine to maintain your exercise
level. Even very different sports types have general effects and prevent your
fitness level from falling.
Don't stop moving all of a sudden - your body and mood will
thank you for it.
