In the exercise of this matter, as long as two weeks, right, as long as two weeks do not practice, you are in trouble, because your body indicators will fall unconsciously.
"If you don't have any exercise for 2-8 months, then your previous fitness effect will almost completely disappear." What's even more unimaginable is that American sports physiologist Scott Weiss's research shows that regular exercise You, once there is no fitness for two weeks, the body's many physiological indicators will decline.
Let's take a look at how your body will change if you don't exercise for two weeks.
Physical exercise performance decreased by 25%
Many signs of physical dysfunction are not visible to the naked eye, but if you don't make any dietary adjustments, your desired muscle levels will decrease and your body fat will increase. Tom Holland, a sports physicist at the American Sports Commission, believes that your weight will increase by a few pounds in two weeks.
More importantly, the body function will decline. "Don't look down on 2-3 weeks of stagnation, your speed, endurance, and flexibility will drop by 25-30%."
Muscle fiber will shrink
A two-week break will cause your muscle mass, capillary size, and density to drop to varying degrees; especially when you become a couch potato in these two weeks, your bone density, flexibility, and overall blood flow are affected.
When you lose the training style and intensity of the past, the decline in muscle mass can lead to the loss of muscle strength, endurance and neuromuscular training.
What happened to this? Holland explained that because no longer exercise makes muscle fibers aware that they do not need to store energy, they will store less glycogen, leading to atrophy of a muscle fiber. When muscle fibers shrink, they will need more stimulation to regain, and it means that after you stop and rest, you will need more effort to see how the training works for your muscles.
Maximum oxygen uptake is reduced by 1% per day
Compared to muscle, the body's aerobic endurance performance will drop faster and more clearly. Weiss said that if the running or fitness stops for two weeks, the stroke volume will decrease, the body's mitochondria will decrease by nearly 50%, the heart rate will increase, and the cardiac output will decrease (the total amount of blood emitted by the ventricle on one side of the body). The maximum oxygen uptake that is related to your body's aerobic capacity will drop by 1% per day.
From another point of view, your body's ability to break down lactic acid will also decline, which means that your body's lactic acid enthalpy will decrease. When you use the original exercise intensity to exercise, the rate of lactic acid removal in the body can't keep up with the rate of lactic acid. Accumulated in the blood, the concentration rises rapidly, so that your body can not keep going. "As a result, your endurance loses its endurance, and its athletic ability at high intensity falls," Holland said.
The brain is prone to anxiety
Because exercise can help more oxygen into the brain, and after two weeks of stopping, the brain and body feel less relaxed.
One of these factors is at work - aerobic and strength training promotes the production of neurotransmitter brain-derived neurotrophic factor (bdnf). Weiss said that bdnf helps promote new brain cell growth, and some studies also believe that its bdnf can help prevent Alzheimer's disease and improve depressive symptoms.
In addition, as dopamine levels decline, you are prone to anxiety and fatigue, and the brain can become tired of running and fitness. "This will enter a vicious circle," Weiss said.
Poor sleep quality
Because running and fitness increase the body's metabolism, it can promote good sleep. Because your body is asleep, it produces hormones (such as growth hormone, testosterone) to repair muscle damage during exercise.
Holland said that lack of exercise can lead to reduced deep sleep, which leads to irritability and further affects sleep quality.
After reading it, I found out that running and fitness are actually lazy. After two weeks of stagnation, the body will have feedback. Hold on and hurry up and practice.
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