Even if you put the best intention, sometimes things happen that make it difficult to maintain your fitness routines. And whatever the reason, lack of exercise will cause your body to lose some of the progress made. Read on and you will know how it affects the interruption in your fitness routine to your body, and what to do to recover the lost ground … in five typical cases.
SITUATION: You’ve had a crazy month at work and from one day to the next you’ve left your usual routine of four weekly visits to the gym.
EFFECT ON YOUR BODY: Combining strength training and cardio is ideal for weight loss, weight control, muscle building and aerobic health. If you leave it for a month, you may notice that some parts of the body become softer, that you cannot carry so much in the supermarket and that you get tired before climbing stairs. In a study of beginners who exercised for two months, it was observed that they gained 46% strength, and when they stopped exercising for two months, they lost 23%, half of what was earned. What’s more, the healthier you are at first, the less you lose: a triathlete pausing can lose only 5 to 10% of his fitness in a month or two. Even so, when training again, take it easy. In the case of strength training, start with 75% of the resistance you used before, and increase as you can. You probably return to the point where you were in the middle of the time you’ve been away from the activity.
SITUATION: You used to train with weights like crazy, but the last few months you’ve only been able to do a few continuous tape sessions a week.
EFFECT ON YOUR BODY: In this case, you should maintain the state of aerobic form, although you may feel that you have lost some strength and muscle tone. Without weight training, you’ve probably lost muscle mass and gained some fat, even though the number that gives you the scale is the same. Surprisingly, studies show that, in the long run, endurance runners lose muscle mass at the same rate of -2.5 kg per decade – than other people, including the sedentary ones. Running or doing some other cardio activity you do not gain or preserve muscle mass. Incorporate some strength training into your routine to remedy it as soon as possible, following the 75% rule above.
SITUATION: You’ve run a half marathon for which you’ve trained a lot, and then you’ve given yourself a few weeks to recover.
EFFECT ON YOUR BODY: Such a break is not a big problem for the aerobic health of someone who was in good shape before. You will not keep your best mark, but it will not cost you back. Of course, do not expect to regain your maximum speed right away, which recommends taking it easy before you get back to the heart rate of your previous workouts (the exercise zones may have changed from when you were in your best shape) And before reaching a feeling of fatigue before (a 7 on a scale of 1 to 10). It also recommends strength training as a bodybuilding supplement to your cardio programs.
SITUATION: You have dedicated a lot to yoga but now you suddenly miss the CrossFit training that you left a few months ago.
EFFECT ON YOUR BODY: Changing one exercise to another does not necessarily have to be bad. Of course, you have to know that if you return to program “A” after practicing the “B”, you may not be able to return to “A” with the performance before. In the case of body weight training (yoga) compared to weight training (Cross Fit), do not be surprised if you notice that you have less strength on your first visit to the gym. Which does not mean that you should leave your “Ommm”: both workouts could have room in your repertoire alike.
SITUATION: You were injured and could not (or did not want to) do any exercise in six months.
EFFECT ON YOUR BODY: In this case, there is no doubt that you have lost muscle and gained fat (as if the injury was not enough!), Especially if your daily activity level has been affected, and not just leave To go to the gym When you return to exercise, you have to start very slowly, very gently. Even half of what you lift may seem too much already; Lower the level and get a resistance with which you can do 10 to 15 repetitions in good form and without pain. If you know that a break is coming (or if you’re already out of the gym), he recommends increasing your daily protein intake to limit muscle loss during that time.