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In Today's Issue
- Professional Trainer (CPT) Reveals Truth About Quick Fat Loss...
- How Your Body Reacts When You Stop Working out
- Announcing: Doctor Approved Store Cupboard Remedies that Really Work...
Professional Trainer (CPT) Reveals Truth About Quick Fat Loss...
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How Your Body Reacts When You Stop Working out
Dear Reader,
There are times when life gets in the way of your fitness routine... short circuits your good intentions. The lack of exercise will take away some of the progress you've made, but it's easier than you might expect to get back to those healthy workouts. If you did it once, you can do it again. Here are five common situations when workouts faulter and more importantly, how to get back in the game again.
SCENARIO 1: You've
had a sudden stop in a workout that's a mix of cardio and strength training. This will show up in a bit of softness, maybe you can't carry as much as you used to, or you get winded a little sooner than when you were working out. Studies have found that beginners who exercised for two months saw increases, and when they stopped for the same length of time, they lost half the gains they'd made. That's still ahead of where they started. And the more fit you were to start, the slower the
loss.
Getting back to it: You'll be tempted to pick right up where you left off, but go easy. Start with about 75% of the resistance you'd been using in strength training, and add as you can. You'll be back to where you were in about half the time you took off - two weeks for a month long break.
SCENARIO 2: You're
managing a bit of cardio every week, but not the typical weight training intensity
you were used to. Here your aerobic health is still in good shape, though your strength and muscle mass have diminished a bit. Without the weight training you probably have lost muscle mass, maybe gained some fat, even if the reading on your scale is the same. Turns out, long time endurance runners lose muscle mass at the same speed as the rest of us, even those who are sedentary. Running or other cardio workouts don't hold onto muscle mass.
Getting back to it: Add back that strength training, using the 75% of your old resistance as a starting point.
SCENARIO 3: You
trained for a half marathon, working like crazy, and then took a few weeks to
recover. This kind of break isn't a big issue aerobically if you were in good shape to start, you might lose a bit of your edge, but it will come right back. Don't expect to be back at full speed right away.
Get back into it: Ease in, using your heart rate and exertion level as a guide, get some strength training in as a compliment to your workouts.
Continues below...
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How Your Body Reacts When You Stop Working out Continued...
SCENARIO 4: You like yoga a lot, but miss the CrossFit you stopped a
few months back. Actually switching out one type of exercise for another isn't bad, just be aware that if you go back, you won't be at that same level of performance.
Get back to it: Keep both in your regimen and mix things up as you need to. Workouts should be enjoyable after all, no sense in continuing with an activity that you aren't having fun doing.
SCENARIO 5: You
got hurt and haven't worked out at all in six months. In this instance you have lost muscle and gained fat, especially if your daily activities were impacted as well.
Getting back to it: Once you're cleared by your doctor to return to exercise, go slow and light to start. Also you'll have wanted to up your protein intake to help cut down on muscle loss during your time in recovery. As you start working out, go down to a small resistance that you can do with good form and without pain for 10 to 15 repetitions and build from there. ...
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
Original article:
http://www.prevention.com/fitness/fitness-tips/what-happens-when-you-stop-working-out
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