Many times we are determined to play sports and get in shape, but due to circumstances beyond our control we find it almost impossible to practice it, either due to injuries, illnesses or lack of time. Logically, your body will lose part of the progress you've made in the time you've been training. What happens when we don't exercise? How long does it take to appreciate the sedentary lifestyle?
Do not take into account the recommended rest days in a normal week of training, in this article we are going to refer to long periods without physical activity.
When we don't do sports...
…in a few days
As we said before, physical inactivity between 2 and 7 days is not very important. Do not feel guilty for not being able to train with the flu, gastroenteritis or a minor injury. If you usually train as usual, your body will be able to return to the routine without problems.
Your body will take advantage of those rest days to recover from training, so you will come back stronger.
Of course, avoid falling into unhealthy eating.
…in a week
When we stop physical activity, our aerobic capacity is reduced, this makes it less capable of transporting oxygen to the muscles. Our cardiac functional capacity is also reduced. After three to four weeks of bed rest, the resting rate increases from 4 to 15 beats.
Its main symptom is weakness, since the muscle fibers are resting and your body will tend to retain some extra fluids.
But don't worry, if you pick up your training a week later, you won't notice any major changes.
…in two weeks
Just like we say that a habit is created in 21 days, we can almost confirm that our physical routine ends around two weeks off.
At this time, the number of muscle cells decreases considerably and the heart capacity will be the first thing you will notice reduced. It will start to be difficult for you to climb the stairs, you will feel looser and less functional. It is important to return to physical activity so that our heart can recover its proper functioning.
…in a month
Here the symptoms begin to be more than evident, your flexibility and heart capacity begin to lose. The same happens with the muscle mass that you have worked. You will begin to accumulate body fat, it will be easier for you to stress for not releasing endorphins, it will be difficult for you to sleep, etc.
Surely where you notice it the most is in the muscles. As you are not receiving stimuli on a regular basis, you will begin to lose the proteins that are assimilated into the circulation and expelled in the urine.
…in half a year
Your metabolism will change and slow down, so you will burn fewer calories and expend less energy. You will start to get more tired than usual. Your heart will be forced to work harder and your lungs will find it difficult to manage oxygen.
You will be very lazy to return to the sports routine and it will be difficult for you to exercise. It is important that you do not get overwhelmed and gradually recover your physical condition.
…in a year
At this point, we confirm that you are a one hundred percent sedentary person. Your percentage of body fat will have increased, just as you will have lost muscle mass. Your metabolism will slow down and you will tend to suffer from diseases such as: high cholesterol, diabetes, depression, obesity, insomnia, high blood pressure...
You are the only one who has the key to change it back, that you are in a sedentary lifestyle does not mean that it has to be like this forever.