How long does it take for fitness people to stop fitness and start muscle degeneration?

After a long-term fitness stop

Changes in resistance training

Suspension of training (two weeks) has little effect on those who insist on resistance training for a long time.

The strength and explosiveness will not be reduced when the meat is flat; And short-term suspension of training can recharge the body.

After a period of rest, sports performance may improve.

When the training time exceeds 32 weeks, the muscle strength and explosive force will be more significant.

Lower, but it will still be the pre-training level of Gao Qian.

Changes of aerobic training

Related research shows that once aerobic training is stopped, cardiopulmonary endurance takes only two weeks.

The bradycardia caused by aerobic training will soon disappear.

Loss; After stopping training for 4 weeks, muscle glycogen storage decreased significantly.

After a long-term fitness stop

Physical changes in different periods

1 Stop exercising for 3-20 days.

You may not feel much physical change during this time, but stopping training will make you

Feel very relaxed; It's true, your muscle endurance will not drop significantly if you are here.

If you recover in a short time, you will recover soon.

However, after your overall exercise consumption is reduced, you should pay attention to your calorie intake and avoid calories.

Excessive intake will increase weight.

Stop exercising for 1-3 months.

If you stop training for more than 5 weeks, your cardio-pulmonary endurance will decrease obviously, and at the same time, your muscles will weaken.

Meat strength will also decrease, and body fat content will increase.

After a long-term fitness stop

Physical changes in different periods

3 Stop exercising for 4-6 months.

With the cessation of strength training, the heart silently suffers from the loss of heart wall thickness reduction, including

It is found that the thickness of heart wall will decrease by 25% after stopping fitness for 4~6 months.

Muscle will also be significantly reduced, so that the heart can regain some pressure.

And at this time, the hormonal changes of the body will gradually become obvious. If you stay up late, your muscles will

The loss was so serious that it was like riding a rocket. Observe the enemy's situation: the fat army began to stir.

4 Stop exercising for more than 6 months.

If you don't exercise for half a year, you can see it with the naked eye three meters away. At this time, the biggest change in your body is.

It's an unlimited gift. If you add two Jin, you'll get one Jin.

But you still have more muscles than ordinary people. Muscles will not disappear immediately, but they will relax.

Relax. It's just that you're getting fatter at this time.

After a long-term fitness stop

How to resume training after stopping training?

If you are an independent trainer with long-term training experience, you can refer to the following suggestions:

Start with low-intensity and low-intensity training and gradually transition to the previous training intensity.

Degree and training volume, don't use the previous training intensity and training volume at the beginning.

It is necessary to appropriately increase the proportion of aerobic training in daily training to restore cardiopulmonary ability.

Aerobic training is very helpful to maintain body fat rate and promote physical recovery. any

Never recommend giving up aerobic training;

Pay attention to make the diet regular again.