Whether you are an athlete or an average trainer, strength and endurance can drop very quickly during long breaks.
One of the most dramatic changes is that cardiovascular activity can decrease 7 to 10% per week. The ability to circulate and use oxygen is no longer as good as with regular exercise, resulting in reduced endurance. We can get tired faster and shed more tissue, experts explain.
In terms of strength, with rest and without stimulation, muscles lose muscle mass. Even some studies show that taking a break from exercise can reduce muscle mass by up to 10% in just a few weeks.
When re-training, the practitioner cannot restore strength, strength or muscle mass as quickly as it was lost from resting. However, this does not take long.
Some benefits may appear as soon as you start again. Studies show that after just 1 week of exercise, people can notice improved mental health. They also sleep better. Thanks to that, the body feels healthy and full of energy.
If you practice regularly, then after about 1 month, the practitioner will notice a clear recovery in strength and endurance.
Scientific evidence shows that only need regular tonog exercise 3 to 4 weeks, the maximum rate of oxygen consumption of the body can increase by about 20 to 30%. Not only does physical fitness increase at this point, but also faster post-workout recovery time.
Also after 1 month, the practitioner will form the habit again. Since their physical abilities have improved significantly, they can gradually increase the intensity of the exercise.
Experts recommend that after a long period of rest, people should not rush to recover strength and strength in just 1 or 2 weeks. Instead, plan that for 1 month.
To avoid the risk of injury, when starting over, everyone should reduce exercise intensity. If you do lift weights, do it with a light weight. If you do jog, run at short distances and at a moderate pace. As the body adjusts to the exercises, the practitioner can gradually increase the intensity, according to MSN.