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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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Last Updated on November 11, 2018

How to Gain Muscle Fast (The Healthy And Natural Way)

How to Gain Muscle Fast (The Healthy And Natural Way)

There’s a common misconception that building muscle occurs entirely in the gym from exercise and lifting weights. In this article, we are going to debunk this notion that weight lifting and gym exercise yields 100%, or even 90% for that matter, of muscle building results.

So how to gain muscle fast in a healthy way?

Yes working-out is a critical aspect of developing muscle, however it should not be the focal point. Building muscle occurs primarily outside of the gym by way of diet/eating habits, and sleep regimen.

How Is Muscle Developed?

Muscle is developed from damaging the tissue during exercise, and facilitating the most optimal circumstances for repair and growth of those same tissues. This means you will not only need to exercise, but you should focus on carbohydrates around your exercises, and adequate rest and recovery between workouts.

If your focus is building muscle and not losing weight, focusing on a high-carb diet with carb loading around the workout days will yield great results. Yes, you absolutely can lose fat and build muscle following a low-carb diet, but you’ll make faster progress if you follow a high-carb diet instead. Now don’t take that as a green-light to stuff your face with pasta, bread, and all sorts of other carb-heavy foods.

Let’s examine Glycogen – a multibranched polysaccharide of glucose that serves as a form of energy storage in humans. Muscle glycogen is a form of carbohydrate that’s stored in your muscles and liver. Glycogen is the primary source of fuel during exercise, and low glycogen levels decreases your ability to gain strength and muscle. The best way to maintain high levels of muscle glycogen is to eat a high-carb diet, with around 1 to 3 grams of carbs per pound of body weight.

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The time of ingestion of a carbohydrate supplement on muscle glycogen storage post exercise was examined in a study with twelve male cyclists that exercised continuously for 70 min on a cycle ergometer at 68% VO2max, interrupted by six 2-min intervals at 88% VO2max, on two separate occasions. The results suggest that delaying the ingestion of a carbohydrate supplement post-exercise will result in a reduced rate of muscle glycogen storage.

How to Gain Muscle Fast?

If you want to gain muscle as quickly, safely and efficiently as possible, then you want high muscle glycogen levels. Here’s a few effective approaches to building muscle:

Muscle Growth and Glycogen Levels

The primary driver of gaining muscle and its growth is progressive tension overload, which involves exposing your muscles to increasingly greater levels of tension over time. The most effective way to achieve this is to get as strong as possible on heavy compound lifts (squat, bench press, deadlift, over head press, bent over barbell rows..etc).

When you keep glycogen levels high, you’re going to gain strength faster, which means gaining muscle faster, too. Having higher levels of muscle glycogen will more than likely help you build muscle faster.

Maintaining high muscle glycogen levels also improves post-workout genetic signaling relating to muscle growth and repair.

Muscle Recovery and Glycogen Levels

Not only do higher muscle glycogen levels yield quicker strength gains, it will also improve recovery between workouts.

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On the contrary, low muscle glycogen levels are associated with overtraining, and even increasingly popular low-carb diets, which deplete muscle glycogen. Low glycogen levels also increase cortisol and reduce testosterone levels in athletes, which is a key component needed for building muscle.

Those on a low-carb diets also have reduced insulin levels. Insulin, in addition to helping store nutrients, also has powerful anti-catabolic properties. Basically insulin decreases the rate at which muscle proteins are broken down, which in turn creates a more anabolic environment conducive to muscle growth and development.

Intermittent Fasting (“IF”) and Testosterone

Fasting is not just a beneficial way to manage your weight, caloric intake, and start shredding as I have indicated in previous articles. Some research shows that fasting can be a source of strength enhancement and increases in testosterone stimulation.

As humans age metabolism slows and testosterone production decreases, this simply means that the body will no longer be able to work as efficiently as it did in earlier years. This is one of the primary reasons why you should take more care to your diet.

Research has shown that intermittent fasting can enhance the ability to secrete growth hormone in the body.[1] This is one of the primary reasons why IF is one of the preferred dietary habits of bodybuilders and strength athletes such as myself, whom will utilize an approach that emphasizes fasting phases (2 of 7 days of the week for example).

Research has also shown that IF can increase the bodies ability to signal luteinizing hormone.[2] In non-obese men, an intermittent fasting testosterone study showed that IF increased LH (luteinizing hormone – a testosterone precursor hormone) up to 67% and overall testosterone 180%.

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Luteinizing hormone is one that works in both men and women to enhance our ability to be sexually active and productive. In women, luteinizing hormone can trigger ovulation, and in men, works to stimulate testosterone.

Intermittent fasting also increases levels of a hormone called adiponectin. This increase in adiponectin during the fast helps improve insulin sensitivity. Adiponectin is so effective, in fact, that it’s been shown to reverse insulin resistance in mice.

Gaining Muscle and Macro Nutrients – Protein!

Something that absolutely cannot go overlooked is the protein consumption. Personally, I believe protein should be primarily consumed in food, however if looking to gain muscle, it can often be quite difficult to hit daily macro nutrient requirements.

If one is to build muscle consistently a general rule of thumb is to aim for 1-1.5grams of protein per pound of body weight on a daily basis. So as a 200lb man I would be needing to consume 200grams – 250grams of protein per day. I would aim for the higher consumption on days when very active and training.

As I’m sure you’re aware, it can often be quite difficult to consume that much protein, especially in food! It’s in these cases where supplementing protein isn’t a bad idea and I have discussed in great detail the different types of protein in previous articles.

Generally speaking, I lean towards Whey Protein Isolate, or non-dairy options such as Hemp Protein, or Pea Protein. As of late I have been waking up every morning and consuming one scoop of Hydrolyzed Collagen Protein Bovines from grass-fed beef. Collagen peptides are highly bioavailable and act as building blocks; renewing bodily tissues such as skin, bones and joints.[3]

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Collagen peptides may act as a messenger to the cells and trigger the synthesis and reorganization of new collagen fibers, thereby supporting tissue structure. Consuming protein such as Collagen in the morning is beneficial as the stomachs acids are needed to optimally break-down and absorb protein.

Though this has been a topic of great debate, I also firmly believe adequate carbohydrates are required to build muscle, especially if you are exercising/training often. With all the low-carb movements floating around the internet, there’s lots of misinformation. Muscle-building requires energy which is typically through an increased intake of carbohydrates.

Yes to gain mass, you have to ensure you’re consuming enough protein to rebuild muscle tissue damaged from training; but also consider carbohydrates because gaining size requires filling your muscles with glycogen as we discussed earlier in this article.

Conclusion

If you’re serious about gaining muscle fast the healthy way, it requires commitment and consistency. You will need to exercise and I highly suggest you download MyFitnessPal to track progress, set goals, and maintain diet.

It’s also motivational because you can find like-minded people in the fitness community, or encourage your friends to download the app as well and follow each other. I personally did this when I was losing weight and gaining muscle, and it was a blast to see my own progress and that of people I care about.

As always I’m not just here to write about the steps you need to take, I’m also here to help! You can message me anytime or email me with any questions you may have. I’m more than happy to assist with your muscle building and weight loss goals!

Featured photo credit: Arthur Edelman via how to gain muscle fast

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