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What Will Happen To Your Body When You Stop Exercising

What Will Happen To Your Body When You Stop Exercising

Engaging in regular exercise improves your overall health, mobility and stamina. It leads to much better consumption of vitamins, minerals, other nutrient substances as well as oxygen in your body. However, in spite of your best efforts, you will eventually miss a workout. And from that point it gets easier and easier to not exercise. Soon you’re not working out at all. If consistent exercise is so beneficial for your health, what happens when you skip a few sessions, take a protracted workout cessation, or when you just stop exercising?

Shortly after you begin detraining (discontinuing your normal exercise sequence), noticeable changes begin to occur in your body based upon your level of fitness. The lack of exercise influences how you look, feel and represent yourself. It hastens the aging process. Your cardiovascular health, muscular structure, brain function, emotions and concentration can be impacted. You develop an elevated risk for chronic illness.

Dr. Harry Pino, Personal Trainer and Rehabilitation Specialist, Exercise Physiologist, Consultant and experienced marathoner, is quoted heavily by many on the subject of detraining. Most of the references come from an August 2015 post by George Dvorsky, io9 blog. In this article, Dr. Pino states that “It’s shocking to see what happens to the body. We start to see lots of changes to muscle, strength, and fat levels—it really deteriorates your structural well-being[…] The fitter you are, the harder you fall.” The better conditioned you are, the faster you lose your well-earned fitness position.

Fitness levels for athletic people decline at varying rates based upon whether strength or cardiovascular losses are at risk. According to Andreas Bergdahl, Assistant Professor, Cardiovascular Physiology at Montreal’s Concordia University, “…what applies to an elite athlete after one week, might take a sedentary individual one or two months to experience.” The precise extent you will lose your fitness depends upon how long you are in the detraining phase and where you are on the fitness bar.

The good part is that no matter the cause for your falling off of the workout wagon – laziness, exhaustion, illness, conflict in schedules, injury, etc. – these conditions can most likely be reversed if you resume your exercise routines and healthy living. And as a reminder of your need to choose daily activity, here follows a detailed summary of what research finds will happen to your body when you stop exercising.

Loss of Cardio Conditioning

Cardio conditioning, or Cardio for short, is a type of exercise for heightened cardiovascular health. When you stop exercising for a few weeks you fail to strengthen your heart and lungs which casts you into a serious sedentary lifestyle. This time of ease causes your cardio to weaken and your body to store additional fat. Have you noticed challenges when you run up the steps, chase the cat or walk a short block? Cardio conditioning falls quicker than your muscle strength; however, it’s a lot easier to regain.

A four week study of nine well-trained endurance athletes on the Effects of detraining on endurance capacity and metabolic changes during prolonged exhaustive exercise concluded that four weeks of inactivity resulted in a 21% decrease of their VO2 max – their maximum capacity to take in, transport, and use oxygen during exercise. It, also, determined that endurance capacity fluctuates substantially during detraining without changes in the VO2 max. Muscle values increased significantly at exhaustion in the detrained state. The elevated muscle at exhaustion could contribute to fatigue in prolonged exercise.

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In a study of Time course of loss of adaptations after stopping prolonged intense endurance training, the VO2 max declined 7% during the first 21 days of inactivity and stabilized after 56 days at a level 16% below the initial trained value. After 84 days of detraining the experimental subjects still had a higher VO2 max than did eight sedentary control subjects who had never trained. Enzymes in the blood associated with endurance performance decreased by 50 percent. Curtly terminating your regular exercise routine harms your blood flow and your heart.

In cardio conditioning, your heart muscle is made stronger. You have a lower resting heart rate, and a healthier lung function. These benefits enable you to work harder for longer periods of time, with increased vigor and durability. Also, you may notice less stress and better temperaments.  You forfeit these advantages when you stop exercising.

Higher Blood Pressure

For the majority of persons that workout, consistent exercise assists with the lowering of their blood pressure. Therefore, it’s a no brainer that when we stop exercising it raises our blood pressure. Despite the general consensus of this claim, there exists significant inconsistency relative to the matter. This is seen in a study on The Relationship between the Blood Pressure Responses to Exercise following Training and Detraining Periods.

It examined the relationship between blood pressure responses after 6 months of training, followed by 2 weeks of detraining. Test specimen consisted of sedentary, middle-aged obese men (38) and women (37) with prehypertension, mild to moderate dyslipidemia (an abnormal amount of lipids, or fats, in the blood), and normal fasting glucose. Test results revealed “considerable variability” in the blood pressure responses; negative correlations were discovered.

Some of the individuals responded and others did not respond to exercise as a means of controlling high blood pressure. Although results indicated that exercise training lowers blood pressure, while blood pressure increases and returns to pre-training values with detraining; several of the study subjects experienced contrary results. They registered increased blood pressure with exercise training; they registered decreased blood pressure after detraining. Obviously this phenomenon requires further study.

Your Blood Glucose Skyrockets

Sedentary living causes your glucose levels to rise. This increases your risk of contracting heart disease and diabetes. When you fail to exercise, your muscles and other tissues cannot absorb sugar from your blood glucose for energy. Consequently, your blood glucose climbs sharply. This can happen even after 5 days of inactivity per an article posted by Prevention.com. All of this results in a larger abdomen from a loss of fat-burning potential and a slower metabolism. Carrying extra weight around the middle is very dangerous.

After one week of exercise, blood sugar levels should start to decrease. This reversal can occur even for Type 2 diabetes per Dr. James Thyfault, University of Missouri. He warns, “If you stay sedentary, continuously creeping glucose readings can raise your risk of heart disease and diabetes.” Strokes, heart conditions and diabetes may be avoided with as little as 30 minutes of consistent exercise a day.

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Muscle Degeneration

Initially as you transform from a fit person to a sedentary person, you are still considered healthy by the exercise physiologists; but, you are labeled a deconditioned individual. So, no matter the reason, when you cease to exercise, there is a negative impact. Muscle atrophy sets in, you start having problems with your joints and ligaments. Your body starts to lose muscle tone and develop muscle atrophy, especially if you’re accustomed to regular resistance training. How quickly you lose muscle mass depends on your age. The older you are, the faster you will lose muscle.

Your quads and biceps commence to shrink rather swiftly. However, even if you are not a highly trained athlete, “within 10-28 days you will notice diminished muscle strength and a loss in power, including speed and agility, mobility, moving from side-to-side, the ability to stop on a dime, and a loss of coordination says Dr. Harry Pino.

Regular exercise can only slow, and not completely halt, muscle degeneration. Within about a week, your muscles lose some of their fat-burning potential and your metabolism slows down. As a result, your muscles won’t convert to fat after you stop exercising – that’s a myth; but, they will begin to decline. Fat will begin to build up and cover them.

Strength Loss

When you stop exercising, your strength outlasts your physical endurance. Strength loss occurs in the majority of people after about two and a half to three weeks of inactivity according to Molly Galbraith, Certified Strength and Conditioning Specialist; co-founder of Girls Gone Strong. This does not apply to endurance and power athletes with specialized skills. The muscular strength that they have worked so hard to amass tends to decrease at a faster rate.

A study was conducted by the Faculty of Sport Sciences, University of Murcia, Murcia, Spain, entitled the Physiological Effects of Tapering and Detraining in World-Class Kayakers. Their results supported “previous research showing that short-term [Training Cessation] results in larger decreases in muscle strength and power in resistance- and endurance-trained top-level athletes compared with [a Reduced Training] approach.

Moreover, muscle power appears particularly susceptible to detraining in highly conditioned athletes, being lost at a faster rate than maximal strength. These results may suggest the need of a minimal maintenance program of [Reduced Training] to avoid excessive declines in neuromuscular function and fat-free mass in cases where a prolonged break (longer than 2–3 weeks) from training is required.”

Increased Body Weight and Fat

If you take an extended leave from exercising…and if you continue to indulge in the foods you enjoy – keeping your body well stocked with high calorie delights – your fat cells will have a feast, causing your body weight to soar. Less exercise means a lower metabolism and less fat burning. As a result, you gain weight and get fat.

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In February 2014, a study was done with fifty-five professional male soccer players who stopped exercising for six weeks. This research on the Discrepancy between Exercise Performance, Body Composition, and Sex Steroid Response after a Six-Week Detraining Period in Professional Soccer Players’ concluded with definite increases in body fat percentage and increases in body weight by these athletes.

Findings from the study further showed substantial regressions in aerobic, strength, and sprint performance variations. Therefore, off-season training programs are definitely needed by highly skilled athletes for sufficient mental and physical recovery, and to sustain their most practical body composition levels.

Mood and Brain Changes

Without exercise, you have ineffective oxygen conveyance to the brain. Your body is unable to suppress chemicals that cause depression. It cannot release the chemicals that minimize depression. Occurring within a short span of time, these changes make you tired, unable to concentrate, irritable, and gloomy. They entice low self-esteem.

In the article, Depression can damage the brain, published by ScienceNordic, Professor Poul Videbech, a specialist in Psychiatry at the Centre for Psychiatric Research at Aarhus University Hospital (Denmark), stated that “depression leaves its mark on the brain as it results in a ten percent reduction of the hippocampus. In some cases, this reduction continues when the depression itself is over.” Mood changes leading to depression can damage the brain permanently leaving an individual with difficulties remembering and concentrating.

A Finnish research team performed a study using 10 sets of identical male twins between the ages of 32 and 36. Even though they had maintained the same level of physical activity and had maintained similar diets for most of their lives, there exercise habits differed over the past 3 years. The study was small and not a formal Randomized Controlled Trial; but nevertheless, the results were astounding. Two issues brought about major changes in the test results: 1) consistent exercising and 2) the lack of consistent exercising or in one case, none at all.

The twins who exercised regularly were found to have lower body fat percentages. Their endurance levels were higher, and they had more gray brain matter (for information processing), principally in areas controlling balance and motor function. However, the twins who exercised less frequently, living more sedentary lifestyles for the previous three years, carried on the average seven more pounds of body fat, had less endurance, were nearing insulin resistance – a sign of an early metabolic condition and likely type 2 diabetes. This study is a great warning of what will happen to your body when you stop exercising, and how detrimental that proves to be after only a brief time.

Withdrawal Symptoms

Many people around the world are hooked on gambling, alcohol, drugs, and sex. And yet, others are hooked on strenuous physical exercise. When these activities cease, all of the participants undergo withdrawal symptoms. Per the Counseling & Psychological Services Department at the University of California, Santa Cruz, people who exercise heavily every day, and who work out to deal with their stress, may experience withdrawals when they stop. They are likely to suffer changes in their sleep patterns, performance, energy levels, and ability to concentrate, or to feel achy and sore.

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Ph.D. student Mia Beck Lichtenstein from the University of Southern Denmark conducted their first fitness addiction study. She says, “If someone who’s addicted to physical exercise is prevented from training, that person will experience withdrawal symptoms like restlessness, frustration and guilt. It’s comparable to alcoholism, where withdrawal symptoms play an incredibly large part in the addict’s social life, family life and working life.

Conclusion

So, once you stop exercising, your VO2 Max – oxygen uptake measurement, is typically first in line to be negatively influenced. You automatically trigger a decline in your coordination, endurance, power and strength; your stamina, flexibility and energy all within a few weeks. These are very important elements of physical fitness; so the loss is severe. Along with muscle atrophy this jeopardizes your cardiovascular system.

So what’s a body to do? You get off that couch and get back on a consistent exercise routine. Just thirty minutes of daily aerobic activity strengthens your heart, improves your whole body and core mobility. If you are injured, sick or bed ridden, talk with your doctor and therapist to find out what kind of exercises you can safely perform. Failure to exercise is a life threatening choice, especially when just stop abruptly.

If exercise is to profit your health and well-being, there must be a conscious decision to begin and continue a structured exercise routine. In addition, it is essential to create and maintain balance between the amounts of exercise and the amount of time allowed for recovery from exercise sessions. Quality must always precede quantity.

Featured photo credit: From LiveScience.com via 4.bp.blogspot.com

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Published on November 8, 2019

What to Eat After a Workout (Revealed by Professional Trainer)

What to Eat After a Workout (Revealed by Professional Trainer)

With a workout plan in place, it’s important to stay consistent while slowly progressing each week. You don’t want your training to get stagnant because, over time, as your body will become used to doing the same thing. Workouts need to be intense and focused in order to drive your results.

But the workout is just part of the equation. What you do after your workout is what will really help you to gain strength, build muscle, lose fat, and enhance your fitness. This is where rest, recovery, and most importantly, nutrition, are critical to achieving your goals.

This article will look at what to eat after a workout but, before we look into that, let’s understand what actually happens inside your body when you workout.

Why It Matters What You Eat After a Workout

You may think that training in the gym is where you build strength and muscle, but that’s not the case. The gym and the workout are what sets the stage in order for you to improve your body. When you workout, you’re putting the body through a form of stress. Your body adapts to this stress in various ways; it gets bigger, stronger, fitter, and leaner.

When you strength train, you are breaking down your muscle tissue on a microscopic level. The act of resistance training creates small tears in the muscle tissue. When these tears are repaired, they get a little bit bigger than they were before. This is the act of muscle gain happening on a micro level.

However, you don’t just break down the muscle tissue and expect it to repair back bigger than before. It requires proper nutrition, hydration, and recovery. This is why it’s important to focus on what to eat after a workout.

The same thing goes for enhancing your fitness and cardiovascular function. Engaging your muscles, and cardiovascular system allows them to push through plateaus and improve your fitness levels. This will also require proper nutrition to do so. The most important thing to remember from all of this is what you do at the end of one workout helps prepare you for the next one.

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What to Eat After a Workout to Gain Muscle

Protein is going to be one of the obvious choices here but it is only part of the equation. Protein does a lot of things in the body such as:

  • Building enzymes and hormones
  • Immune system function
  • Keeping hair and nails strong
  • The building block for skin, bones, ligament, and cartilage
  • Balancing fluids
  • Maintaining proper pH
  • Transporting and storing nutrients

And in our interests in regards to fitness, it helps to build and repair muscle. Those microscopic tears in the muscle tissue require protein in order to build back larger and stronger than before.[1] When you are finished working out, your muscles are like a sponge and are wanting to absorb protein to replenish and repair.

So after a workout, you want to make sure you get a serving of protein within 30 to 60 minutes. There’s varying information about how long you can wait and still get the benefits of protein, but why wait when you’re trying to structure your workouts and meals? It’s true you don’t need protein the second you’ve finished your last rep, but you want to consume some relatively soon after training.

Since your muscles are a sponge, it makes sense to get some easily digestible nutrition in after a workout. This allows your body to make use of it quicker and not have to spend a long time digesting, absorbing, and transporting those nutrients. Protein shakes can be very helpful in this situation, but they’re not absolutely necessary. Think of protein shakes as convenience and time-saver for those situations when getting adequate protein intake may be more difficult.

The Best Protein Sources and How Much You Need

Some good post-workout protein sources include:[2]

  • Eggs
  • Tuna
  • Salmon
  • Grilled chicken
  • Oatmeal and whey or plant-based protein
  • Cottage cheese

As far as how much you need to consume, the recommended amounts involve consuming 0.14 to 0.23 grams of protein per pound of bodyweight in that first meal 30 to 60 minutes after a workout.[3] If you weigh 150 pounds, your post-workout protein requirement would be 21 to 35 grams of protein.

This will help decrease muscle protein breakdown and increase muscle protein synthesis. Muscle protein synthesis is basically just a way to say growth, but it’s where the hard work from the gym is created.

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How Many Carbs Do You Need?

Whereas protein is important for muscle recovery, carbohydrates help to refuel your body and muscles. When you work out, you use the glucose that is stored in the muscle and liver as glycogen. Intense workouts deplete these glycogen stores and your post-workout nutrition helps to restore them.

The type of activity you do will determine how much glycogen is required. High endurance activities like swimming, running, and cycling will require more than resistance training (though resistance training still will use it). After intense workouts that have more of a cardiovascular emphasis, you will want to consume 0.5 to 0.7 grams of carbs per pound of body weight. For the 150 pound person, this ends up being 75 to 105 grams of carbs.

A good combination is consuming carbs and protein together after a workout as the combination of the two can lead to more insulin secretion. This insulin secretion allows for more protein and glycogen to be uptaken by the muscles and this results in better repair and replenishment.

Your best carb choices after a workout will be the ones that are absorbed a bit faster and are easily digestible. Look for things like:

  • Oatmeal
  • Rice cakes
  • White rice
  • Chocolate milk
  • Regular and sweet potatoes
  • Fruit
  • Quinoa

What Not to Eat After a Workout

Since you have depleted your body from exercise, you want to restore as many nutrients as possible. Not only will this help nourish the body but, it’s clearly needed for improvements to fitness and physique. Consuming nutritionally devoid foods will not help to accomplish this.

Manufactured, processed, and junk foods are the ones that are devoid of nutrients. They are full of artificial ingredients, additives, and chemicals and will not help to replenish the body. They are also full of calories that are more likely to end up stored as body fat. They will also not fill you up because your body will still be requiring the nutrients that it deserves.

You will continue to be hungry for those nutrients your body craves and it will result in overeating. This is the opposite effect you want to have, especially after exercising in the hopes of getting fitter, leaner, and stronger.

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What to Drink After a Workout

Water is always going to be your best bet before, during, and after working out. Sports drinks are often consumed, but if the workout hasn’t been that intense, you are probably taking in more calories than needed – and often more than you burned.

Sports drinks can have a place, especially if it’s intensely vigorous exercise outside in the heat. This type of training can cause your body to lose a lot of water along with electrolytes through sweat. A sports drink is the easiest way to replenish all of this in those conditions.

However, water will still be a sufficient choice. Water does a lot of things besides keeping you hydrated, such as:

  • Regulating body temperature
  • Transport of nutrients
  • Circulation
  • Digestion and absorption
  • Cognitive functions

Water also helps with performance and recovery. If you are playing a competitive sport, and allow yourself to become dehydrated, this can affect your decision making and thought process. This is when you start to make plays and decisions you normally wouldn’t. This is why you want to make sure to drink through your exercise consuming 7 to 10 ounces every 10 to 20 minutes.

After your workout, you want to consume at least 8 ounces of water. When drinking water in relation to exercise, you don’t want to chug it but sip it.

Drinking water too fast can lead to cramping. You want to think of it the same way you would water a plant. When you water a plant you sprinkle on the water. If you dump it all on it just floods and pools and this is a similar impact that happens in your body.

Another tip is to drink water that is room temperature, so it’s not a shock to the body – like ice water is – when consumed.

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How Long Should I Wait to Eat After a Workout to Lose Weight?

Even if weight loss is your goal, you still need to replenish your body with carbs and protein. These are both important in the healing and recovery process, and will also prepare your body for its next workout. However, you may be able to wait a bit longer to consume them.

If you’ve been doing any form of cardio, fasted cardio, or high-intensity interval training, your body gets to a state where it’s still able to burn calories and body fat after the workout is done. The act of burning fat is called lipolysis and you want to ride this wave after your workout.[4] If you eat immediately following training, you can interrupt this process. But you also do n’t want to wait too long as your body still requires nutrition.

Waiting the same amount of time –30 to 60 minutes after a workout to eat – will allow your body to get the most fat-burning benefits from the workout. It’s also important not to go more than 2 hours after a workout without eating as you’ll start to undo the progress you made from the workout.

Final Thoughts

Exercise and nutrition need to go hand-in-hand if you’re looking for results. Whether it’s muscle gain, fat loss, improved fitness, or all of these things, it’s vitally important to pay attention to what you eat after a workout.

A priority needs to be made on protein and carbohydrates and the timing of these things will help determine your success. Avoiding the things that will set you back in your progress is also critical. Consistency and discipline with training and nutrition will be the magical combination to get the most out of your workouts.

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Featured photo credit: Ryan Pouncy via unsplash.com

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