We often say that [exercise must be carried out], but even fitness fanatics who are addicted to exercise must have had the idea of [not wanting to practice today]. Maybe the work is heavy and stressful, or the weather is not very good today, or the enthusiasm is hit when the exercise reaches the plateau… … …
In short, everyone inevitably has a little inertia and does not want to insist on sports any more.
Do you know what changes have taken place in your body since you stopped exercising?
Stop Exercise for 10 Days: Brain Is Different
Previous studies have proved that exercise can delay the decline of brain memory. However, the latest research found that once you stop exercising, this protective effect on memory will soon decline or even disappear.
For people who insist on exercising for a long time, after stopping exercising for 10 days, the blood supply to the hippocampus, which is in charge of memory and emotion in the brain, is reduced by 10% compared with the previous one.
Although it has not affected people’s cognitive ability at this time, it should already be paid attention to.
Stopping exercise for 2 weeks: endurance decreased, blood pressure and blood sugar increased,
After 2 weeks, you will obviously feel that it is harder to climb the stairs than before, and you will feel overwhelmed when exercising, right?
This is because there is an index [maximum oxygen uptake] that reflects physical endurance. After stopping exercise for 2 weeks, this index will drop by about 10%. After 4 weeks, it will continue to decline by about 15%. After 3 months, it will drop by 20%!
However, if you don’t stop exercising completely and continue some low-intensity exercises, the maximum oxygen uptake will not drop so quickly.
Therefore, we must not stop exercising completely, but keep some low-intensity activities at intervals.
If blood pressure and blood sugar are measured at ordinary times, they will be found to have increased significantly after stopping exercise, which may endanger health for people with hypertension and diabetes.
Exercise can not be done every day, and even if you do high-intensity exercise intermittently, your blood pressure level will be controlled. However, if you stop exercising completely, even for two weeks, your blood pressure will immediately return to its original shape, [back to before liberation].
Similarly, long-term aerobic and weight-bearing training will reduce blood sugar levels. However, if you stop exercise completely, even for two weeks, the decreased blood sugar level will increase by 50%.
Stop exercise for 4 weeks: muscle strength begins to decline,
After stopping exercise, the decline of strength will be slower than that of endurance.
After stopping exercise for 2 weeks, some people will obviously feel that their strength is not as good as before, a little [no]; Some have a good physical foundation and may not feel it until 4 weeks later.
However, if it is a man who has been carrying weight training for a long time, he may be able to maintain good muscle strength within 24 weeks after stopping exercise.
Stop exercising for 6 weeks: you will obviously gain weight.
After stopping exercise for 6 weeks, you may find that you are fatter in the mirror or the number on the scale is higher than before.
Even professional athletes can hardly escape this fate.
For example, even if competitive swimmers stop professional training, but keep low-intensity exercise, after 5 weeks, the body fat rate will increase by 12%, the weight and waist circumference will also increase, and the muscle mass will greatly decrease.
The longer you stop exercising, the harder it is to start exercising again.
It is not terrible to suspend sports, what is terrible is to give up sports forever.
You can stop exercising for a few days due to busy work and exhaustion, giving yourself enough rest time, but! The habit of sports cannot be given up, even if it moves slightly, it is also excellent.
If you don’t practice for a day, you know it. If you don’t practice for two days, your colleagues will know. If you don’t practice for three days, the whole world knows…
For example, you have just finished a long-distance run and stayed up late to work overtime for a long time. You are too tired. After getting enough sleep, you can do some low-intensity exercises, such as walking slowly, walking fast, climbing stairs, riding bicycles, etc.
Life is endless and exercise is endless. As long as you persist in this way, I believe your brain, body and body will remain in a better state.